Zhine-Tibetan-Yoga.pdf

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TIBETAN DREAM YOGA - CALM ABIDING "ZHINÈ"

Part 1

Concentration on the Tibetan letter "A"

Concentration on the letter A

An interesting way of unfolding the mysteries of the inner process is through dream yoga. A

successful seeker in dream-work must be stable enough in presence to avoid being swept

away by the winds of karmic emotions and lost in the dream. As the mind steadies, dreams

become longer, less fragmented, and more easily remembered, and lucidity is developed..

Waking life is equally enhanced as we find that we are increasingly protected from being

carried away by the habitual emotional reactions that draw us into distraction and

unhappiness. Dream -work can instead develop the positive traits that lead to happiness

and support the seeker in the spiritual journey.

All yogic and spiritual disciplines include some form of practice that develops concentration

and quiets the mind. In the Tibetan tradition this practice is called calm abiding (zhine). We

recognize three stages in the development of stability: f orceful zhine , natural zhine , and

ultimate zhine . Zhine begins with mental fixation on an object and, when concentration is

strong enough, moves on to fixation without an object. (Same principle as working with the

Perfect Model presented to you on this website).

Begin the practice by sitting comfortably on a chair or in the five-pointed meditation

posture: the legs crossed, the hands folded in the lap in meditation position with palms up

and placed one on top of the other, the spine straight but not rigid, the head tilted down

slightly to straighten the neck, and the eyes open. The eyes should be relaxed, not too wide

open and not too closed. The object of concentration should be placed so that the eyes can

look straight ahead, neither up nor down. During the practice try not to move, not even to

swallow or blink, while keeping the mind one pointedly on the object . Even if tears should

stream down your face, do not move. Let the breathing be natural.

Generally, for practice with an object, Zhine practitioners use the Tibetan letter A as the

object of concentration. This letter has many symbolic meanings but here is used simply as

a support for the development of focus. Other objects may also be used — the letter A of

the English alphabet, an image of your Perfect Model, or any other sacred Image , the

sound of a mantra, the breath — almost anything. However, it is good to use something

connected to the sacred, as it serves to inspire you. Also, try to use the same object each

time you practice, rather than switching between objects, because the continuity acts as a

support of the practice. It is also somewhat preferable to focus on a physical object that

is outside the body , as the purpose is to develop stability during the perception of

external objects and, eventually, of the objects in dream.

. Concentration on the Tibetan letter "A"

If you wish to use the Tibetan " A" you can write it on a piece of paper about an inch

square. Traditionally, the letter is white and is enclosed in five concentric colored circles:

the center circle that is the direct background for the " A" is indigo; around it is a blue

circle, then green, red, yellow, and white ones. Tape the paper to a stick that is just long

enough to support the paper at eye level when you sit for practice, and make a base that

holds it upright. Place it so that the " A" is about a foot and a half in front of your eyes.

The Tibetan Letter "A"

Many signs of progress can arise during the practice. As concentration strengthens and the

periods of practice are extended, strange sensations arise in the body and many strange

visual phenomena appear. You may find your mind doing strange things, too! That is all

right. These experiences are a natural part of the development of concentration; they arise

as the mind settles, so be neither disturbed by nor excited about them.

FORCEFUL ZHINE

The first stage of practice is called "forceful" because it requires effort. The mind is easily

and quickly distracted, and it may seem impossible to remain focused on the object for

even a minute. In the beginning, it is helpful to practice in numerous short sessions

alternating with breaks. Do not let the mind wander during the break, but instead recite a

mantra, or work with visualization, or work with another practice you may know, such as

the development of compassion. After the break, return to the fixation practice. If you are

ready to practice but do not have the particular object you have been using, visualize a ball

of light on your forehead and center yourself there. The practice should be done once or

twice a day, and can be done more frequently if you have the time. Developing

concentration is like strengthening the muscles of the body: exercise must be done

regularly and frequently. To become stronger keep pushing against your limits.

Keep the mind on the object. Do not follow the thoughts of the past or the future. Do not

allow the attention to be carried away by fantasy, sound, physical sensation, or any other

distraction. Just remain in the sensuality of the present moment, and with your whole

strength and clarity focus the mind through the eye, on the object. Do not lose the

awareness of the object even for a second. Breathe gently, and then more gently, until the

sense of breathing is lost. Slowly allow yourself to enter more deeply into quiet and calm.

Make certain that the body is kept relaxed; do not tense up in concentration. Neither should

you allow yourself to fall into a stupor, a dullness, or a trance.

Do not think about the object, just let it be in awareness. This is an important distinction to

make. Thinking about the object is not the kind of concentration we are developing. The

point is just to keep the mind placed on the object, on the sense perception of the object,

to undistractedly remain aware of the presence of the object. When the mind does get

distracted and it often will in the beginning, gently bring it back to the object and leave it

there.

NATURAL ZHINE

As stability is developed, the second stage of practice is entered: natural zhine. In the first

stage, concentration is developed by continually directing the attention to the object and

developing control over the unruly mind. In the second stage, the mind is absorbed in

contemplation of the object and there is no longer the need for force to hold it still. A

relaxed and pleasant tranquility is established, in which the mind is quiet and thoughts

arise without distracting the mind from the object. The elements of the body become

harmonized and the prana moves evenly and gently throughout the body. This is an

appropriate time to move to fixation without an object.

Abandoning the physical object, simply fix the focus on space. It is helpful to gaze into

expansive space, like the sky, but the practice can be done even in a small room by fixing

on the space between your body and the wall. Remain steady and calm. Leave the body

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