Mahamudra Settling the Triad of Body, Breath, and Mind into a Natural State of Ease: Calm Abiding Meditation
Translator’s Note
This Mahamudra text, Settling the Triad of Body, Breath, and Mind into a Natural State of Ease, comes from the Shangpa Kagyu tradition. This translation is based on two Tibetan texts: one by the Shangpa master Kusulupa (13th century) and another by Jonang Taranatha (17th century). In translating, I have taken some liberties in interpreting certain Mahamudra terms according to my understanding. This post includes only the first section, which focuses on calm abiding meditation.
Mahamudra Calm Abiding Meditation
Up until now, I’ve wasted my life on meaningless physical, verbal, and mental activities. If I don’t at least gain a little stability in meditation from now on, I’ll continue to spend my life in harmful and aimless pursuits.
Settle the Triad of Body, Breath, and Mind into a Natural State of Ease
I. First round of practice
1. Settle your Body into its Natural State of Ease
Assume a wide and comfortable cross-legged posture. Place your palms on your knees. Straighten your spine and draw your belly towards your spine. Spread your shoulders wide, like a vulture’s wings. Bend your throat forward like an elephant goad, placing chin on the larynx. Keep the muscles of your arms and legs relaxed.
2. Settle your Breath into its Natural State of Ease
Do not engage in speaking or talking—abandon even chanting and reciting texts. Let go of practices focused on inhalation and exhalation. Do not deliberately exhale or hold the breath. Instead, allow the breath to flow naturally. Place your tongue lightly against the palate, leaving a small gap between the teeth.
3. Settle your Mind into its Natural State of Ease
With a gaze like that of an intoxicated elephant (or a newborn baby), let your eyes remain motionless and unfocused, as if stupefied. Do not move them up or down or from side to side, and do not fixate on any particular object. Instead, allow your gaze to rest in a blank, open state.
When you first begin to meditate, do not hold the idea that you are meditating. With your body, breath, and gaze naturally at ease, let your mind relax without any contrivance or fixation on particular objects. This is the first round of practice.
II. Second Round of Practice
[In this state of body, breath, and mind,] if various thoughts arise, recognize that they come forth spontaneously. Without letting your mind follow those thoughts, bring it back to a state of relaxed openness. This is the second round of practice.
III. Third Round of Practice
When you find yourself swept away by the stream of thoughts, at the moment of regaining awareness, resolve firmly: "I will not allow myself to be carried away by these thoughts again. The moment a thought arises, I will remember and recognize it." This is the third round of practice.
IV. Fourth Round of Practice
Mental Sinking
When you begin to lose mental clarity and become forgetful, it indicates mental sinking. At such times, gather your mind, direct your gaze toward a high place with ample light—like a mountain—or stand up from your seat.
Mental agitation
When you feel irritation arise, it is due to mental agitation. At that time, relax your mind and direct your gaze downward.
Mental distraction
When your mind becomes distracted by desire for sensory pleasures, you should meditate on their impermanent nature.
Meditating with Various Gazes
V. Fifth Round of Practice
Meditate by directing your gaze toward high-up, nearby objects—such as the ceiling of a house—and toward distant objects, like mountain peaks or the open sky.
VI. Sixth Round of Practice
Meditate by directing your gaze toward lower-down, nearby objects—like the base of a wall—and toward more distant ones, such as the base of a mountain. [This helps dispel mental agitation.]
VII. Seventh Round of Practice
Meditate by directing your gaze straight ahead toward a nearby object—like a wall—and toward a distant one, such as a mountain. This is the seventh round of practice.
Practising with Sounds
VIII. Eighth Round of Practice
With the triad of body, breath, and mind settled into their natural state of ease, assume the appropriate gaze and recite sutras such as the Prajnaparamita. This is the eighth round of practice.
IX. Ninth Round of Practice
With the triad of body, breath, and mind settled into their natural state of ease, assume the appropriate gaze and begin by chanting short mantras such as "Om mani padme hum." Then proceed to practice with all the various other mantras. This is the ninth round of practice.
X. Tenth Round of Practice
With the triad of body, breath, and mind settled into their natural state of ease, assume the appropriate gaze. Begin by practicing with the sound of flowing water. Then, proceed to practice amidst the sounds of people talking and gossiping—hearing the sounds clearly, yet remaining free from conceptual thoughts.
Practising with Daily Activities
XI. Eleventh Round of Practice
With the triad of body, breath, and mind settled into their natural state of ease, and with thoughts naturally absent, engage in activities such as eating, taking a stroll or circumambulating, and conversing with others while maintaining that state.
When you have done something—whether big or small—that is considered wrong, do not become shy or intimidated in front of others. Instead, remain still, completely free from conceptual thoughts.
Practice this even while lying down or sitting comfortably in any position that suits you. This is the eleventh round of practice.
Dear Tsering! Deeply from my heart thank you very much, that is the text I was looking for, when Kalu Rinpoche was teaching this method. Zoltan