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How to Meditate: A Practical Guide to Making Friends with Your Mind, by Pema Chödrön
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***How to Meditate Has Been Named One of Library Journal’s Best Books of 2013***
Pema Chodron is treasured around the world for her unique ability to transmit teachings and practices that bring peace, understanding, and compassion into our lives.�� With How to Meditate, the American-born Tibetan nun presents her first book exploring in depth what she considers the essentials for a lifelong practice.
When we look for a meditation teacher, we want someone who has an intimate knowledge of the path. That's why so many have turned to Pema Ch�dr�n, whose gentle yet straightforward guidance has been a lifesaver for both first-time and experienced meditators. With How to Meditate, the American-born Tibetan Buddhist nun presents her first book that explores in-depth what she considers the essentials for an evolving practice that helps you live in a wholehearted way.
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More and more people are beginning to recognize a profound inner longing for authenticity, connection, compassion, and aliveness. Meditation, Pema explains, gives us a golden key to address this yearning. This comprehensive guide shows readers how to honestly meet and openly relate with the mind to embrace the fullness of our experience as we discover:
- �The basics of meditation, from getting settled and the six points of posture to working with your breath and cultivating an attitude of unconditional friendliness
- �The Seven Delights-how moments of diffi culty can become doorways to awakening and love
- �Shamatha (or calm abiding), the art of stabilizing the mind to remain present with whatever arises
- �Thoughts and emotions as "sheer delight"-instead of obstacles-in meditation
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Here is in indispensable book from the meditation teacher who remains a first choice for students the world over.
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“Pema is one of our most beloved and helpful teachers—practical, compassionate, and wise.� How to Meditate is a great way to take her teachings to heart and develop a meditation practice.”
—Jack Kornfield, author of A Path with Heart and A Lamp in the Darkness
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“This new book is a great compilation of meditation instruction which she has personal given to many of her students over the years.� These instructions have brought so much help to others that it has made her one of the most loved and revered Buddhist teacher in this modern world.� With a brilliant mind and an absolutely cheerful attitude toward life, she practices what she teaches.� She is a great support and friend to thousands of readers, and I am very sure that this book will help many in their everyday lives, as she makes this genuine attempt to reach us all.”
—Dzigar Kongtrul Rinpoche
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Excerpt
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The mind is very wild.� The human experience is full of unpredictability and paradox, joys and sorrows, successes and failures.� We can’t escape any of these experiences in the vast terrain of our existence.� It is part of what makes life grand—and it is also why our minds take us on such a crazy ride.� If we can train ourselves through meditation to be more open and more accepting toward the wild arc of our experience, if we can lean into the difficulties of life and ride of our minds, we can become more settled and relaxed amid whatever life brings us.
There are numerous ways to work with the mind.� One of the most effective ways is through the tool of sitting meditation.� Sitting meditation opens us to each and every moment of our life.� Each moment is totally unique and unknown.� Our mental world is seemingly predictable and graspable.� We believe that thinking through all the events and to-dos of our life will provide us with ground and security.� But it’s all a fantasy, and this very moment, free of conceptual overlay, is completely unique.� It is absolutely unknown.� We’ve never experienced this very moment before, and the next moment will not be the same as the one we are in now.� Meditation teaches us how to relate to life directly, so that we can truly experience the present moment, free from conceptual overlay.
Table of Contents
Part One:� The Technique of Meditation
Preparing for Practice and Making the CommitmentStabilizing the MindThe Six Points of PostureBreath:� The Practice of Letting GoAttitude:� Keep Coming BackUnconditional FriendlinessYou Are Your Own Meditation InstructorPart Two:� Working With Thoughts
The Monkey MindThe Three Levels of Discursive ThoughtThoughts as the Object of MeditationRegard All Dharmas as Dreams�
Part Three:� Working With Emotions
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Becoming Intimate with Our EmotionsThe Space within the EmotionEmotions as the Object of MeditationGetting Our Hands DirtyHold the ExperienceBreaking with the EmotionDrop the Story and Find the Feeling�
Part Four:� Working with Sense Perception
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The Sense PerceptionsThe Interconnection of All Perceptions�
Part Five:� Opening Your Heart to Include Everything
Giving Up the StruggleThe Seven DelightsThe Bearable Lightness of BeingBeliefsRelaxing with GroundlessnessCreate a Circle of PractitionersCultivate a Sense of WonderThe Way of the Bodhisattva - Sales Rank: #24957 in Books
- Published on: 2013-05-01
- Released on: 2013-05-01
- Original language: English
- Number of items: 1
- Dimensions: 8.75" h x 5.25" w x .75" l, .63 pounds
- Binding: Hardcover
- 184 pages
Review
"Ch�dr�n's voice is gently humorous, always kind, and seemingly infinitely wise."
—The Los Angeles Times
"Meditation doesn't remove pain, or alleviate the negative energy flowing through the world. This is the information which beloved teacher Chodr�n offers readers at the beginning of this new book. Meditation will, however, relieve suffering, not by changing our outer environment but by turning our attention inward to make peace with ourselves. The aim is not to transcend our feelings of pain and distress. Instead, it is to open our hearts and minds to accept what we are feeling in any given moment even if that feeling is difficult. The gifts that Chodr�n's meditation has to offer are steadfastness, clear awareness, courage, attention to the moment, and learning to not make too big a deal of things. The hallmarks of her teaching are gentle encouragement and loving acceptance. While she provides guidelines for getting started and exercises to keep us going, her greatest teaching is the lesson she shows us on every page: to show compassion for ourselves as we struggle with life's challenges and to base our success on the journey not the goal."
—Anna Jedrziewski, Retailing Insight Magazine
"With her gentle approach and clear treatment of difficult concepts, Buddhist nun Pema Ch�dr�n (When Things Fall Apart) is a wonderful leader for those who want to begin or deepen a mindfulness meditation practice (shamatha). . . She presents it all with an appropriate humility, sharing her own struggles as an ongoing student, her insights as a sought-after teacher, and a belief that readers should ultimately become their own teachers. Indeed, by embracing the wisdom and practicing the exercises in this book, readers will be well on their way."
—Vanessa Finney, San Francisco Book Review, May 2013
"Pema is one of our most beloved and helpful teachers-practical, compassionate, and wise. How to Meditate is a great way to take her teachings to heart and develop a meditation practice."
—Jack Kornfield, author of A Path with Heart and A Lamp in the Darkness
"This new book by Ani Pema is a great compilation of meditation instruction which she has personally given to many of her students over the years. These instructions have brought so much help to others that it has made her one of the most beloved and revered Buddhist teachers in this modern world. With a brilliant mind and an absolutely cheerful attitude toward life, she practices what she teaches. She is a great support and friend to thousands of readers, and I am very sure that this book will help many in their everyday lives, as she makes this genuine attempt to reach us all."
—Dzigar Kongtr�l Rinpoche
About the Author
Pema Ch�dr�n
Ani Pema Ch�dr�n was born Deirdre Blomfield-Brown in 1936, in New York City. She attended Miss Porter's School in Connecticut and graduated from the University of California at Berkeley. She taught as an elementary school teacher for many years in both New Mexico and California. Pema has two children and three grandchildren.
While in her mid-thirties, Ani Pema traveled to the French Alps and encountered Lama Chime Rinpoche, with whom she studied for several years. She became a novice nun in 1974 while studying with Lama Chime in London. His Holiness the Sixteenth Karmapa came to Scotland at that time, and Ani Pema received her ordination from him.
Pema first met her root guru, Ch�gyam Trungpa Rinpoche, in 1972. Lama Chime encouraged her to work with Rinpoche, and it was with him that she ultimately made her most profound connection, studying with him from 1974 until his death in 1987. At the request of the Sixteenth Karmapa, she received the full bikshuni ordination in the Chinese lineage of Buddhism in 1981 in Hong Kong.
Ani Pema served as the director of Karma Dzong in Boulder, Colorado until moving in 1984 to rural Cape Breton, Nova Scotia to be the director of Gampo Abbey. Ch�gyam Trungpa Rinpoche gave her explicit instructions on establishing this monastery for western monks and nuns.
Ani Pema currently teaches in the United States and Canada and plans for an increased amount of time in solitary retreat under the guidance of Venerable Dzigar Kongtrul Rinpoche. She is also a student of Sakyong Mipham Rinpoche, the oldest son and lineage holder of Ch�gyam Trungpa Rinpoche.
Ani Pema is interested in helping establish Tibetan Buddhist monasticism in the West, as well as continuing her work with western Buddhists of all traditions, sharing ideas and teachings. Her non-profit, The Pema Ch�dr�n Foundation, was set up to assist in this purpose.
She has written several books: The Wisdom of No Escape, Start Where You Are, When Things Fall Apart, The Places that Scare You, No Time To Lose, Practicing Peace in Times of War, How to Meditate, and Living Beautifully. All are available from Shambhala Publications and Sounds True.
Most helpful customer reviews
131 of 136 people found the following review helpful.
Excellent (As Always) - Basics for Beginners, But Also Real Insights for the Longstanding Meditator
By L. Erickson
Pema Chodron is a master at presenting teachings in a simple and accessible way, so that anyone can read her books and connect with them. The only potential downside is that it's possible to be deceived by the simplicity and overlook the depth of wisdom actually offered. In the case of this book on meditation, it begins with very basic, easy to follow instructions on getting started with a meditation practice focused on the breath. If you are looking for a straightforward little book to help you begin meditating, this is a great one (and Pema offers many meditation CDs that you can use for guidance as well.)
As this book progresses though, it offers many more meditation approaches, and insights that will be useful even to those who have meditated for a long time. Sections 2, 3 and 4 are devoted to 'Working with Thoughts', 'Working with Emotions', and 'Working with Sense Perceptions', and in each she invites us to actually use these as 'objects of meditation' - to invite them into our meditation and work with them as the foundation for our practice, rather than judging them as 'bad' and trying to push them out. This 'friendliness' as she puts it, really changes everything, and offers us the potential for deep understanding and healing. She offers many personal stories, and anecdotes from students, to support how powerful this can be.
In the final section of the book, 'Opening Your Heart to Include Everything', Pema connects meditation to the awakening or enlightenment process. This is perhaps the most 'Buddhist' section in the book, although really I feel anyone of any faith interested in spiritual meditation will find much value here (as with most of Pema's books, this one is not targeted to those who define themselves as 'Buddhist'.) Pema offers insight into how to work with our biggest challenges in life as objects of meditation, and even to view them as opportunities for enlightenment. She discusses the role of belief in practice, and how to examine the 'firmness' we find in our minds whenever we are gripping a belief as reality. She discusses working with 'groundlessness', and the way of the boddhisattva, or as she defines it, 'becoming a completely loving person.'
So overall, this is a great little book for anyone interested in learning to meditate, or needing to break through barriers in their own meditation practice. If you have already read a lot of Pema's book there may not be anything new here, but as always it is well done and has a lovely transmission behind it. If you are new to her work, and certainly if you are new to Buddhism, this book is a wonderful place to start.
72 of 76 people found the following review helpful.
Mindful Meditation
By S. Cox
For most of us mortals, meditation is difficult. I've been at it off and on (mostly off, if I'm honest) for the last twenty years. The problem is, I've never found a proper way in. With Chodron's kind and gentle book, I am now thinking about what meditation is and what it does in a new way, and have been able to sustain and enrich my practice in a way that I will stick with. I'm truly grateful.
43 of 45 people found the following review helpful.
This is the most helpful book on meditation I have ever read
By Caroline Blundell
Pema Chodron has a very relaxed approach to the subject, with wonderful insights on what it is to be human. She goes into great detail, without being ponderous or preachy, and she has a surprisingly modern take on ancient subject!
See all 200 customer reviews...
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