Glen Svensson
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SHAMATHA RETREAT
MANNIKU METSALATU, ESTONIA
OVERVIEW
Shamatha is the practice of developing single-pointed concentration, developing a calm, clear and focused mind. This practice is essential if we are to subdue and heal our agitated and unruly mind, to become masters of our own mind.

Over 9 days in this retreat we will become familiar with and practice various shamatha meditations. We will focus on mindfulness of breathing, settling the mind in its natural state and awareness of awareness as the three methods for cultivating a calm, clear and focused mind.

This will be supplemented with the practice of the Four Immeasurables. Shamatha practice becomes most effective if we combine it with opening our heart through the practice of loving-kindness, compassion, empathetic joy and equanimity.

Recommended reading
The Attention Revolution - B. Alan Wallace
Stilling the Mind - B. Alan Wallace
The Four Immeasurables - B. Alan Wallace
MATERIALS
Shamatha chart
File Size: 405 kb
File Type: pdf
Download File

Shantideva dedication prayer
File Size: 59 kb
File Type: pdf
Download File

DAY 1 (right 'click' to download)
1.1 Introduction
1.2 Breath (full body)
1.3 Breath (full body)

DAY 2
2.1 Breath (abdomen)
2.2 Breath (abdomen)
2.3 Loving-kindness
2.4 Breath (abdomen)
2.5 Breath (nostrils)
2.6 Breath (full body)

DAY 3
3.1 Breath (nostrils)
3.2 Breath (nostrils)
3.3 Compassion
3.4 Breath (nostrils)
3.5 Breath (nostrils)
3.6 Breath (full body)

DAY 4
4.1 Settling the mind
4.2 Settling the mind
4.3 Equanimity
4.4 Settling the mind
4.5 Settling the mind
4.6 Breath (full body)

DAY 5
5.1 Awareness
5.2 Awareness
5.3 Self-cherishing
5.4 Awareness
5.5 Awareness
5.6 Breath (full body)

DAY 6
6.1 Shamatha (own choice)
6.2 Shamatha (own choice)
6.3 Tong-len (giving & taking)
6.4 Shamatha (own choice)
6.5 Shamatha (own choice)
6.6 Breath (full body)

DAY 7
7.1 Shamatha (own choice)
7.2 Shamatha (own choice)
7.3 Tong-len (giving & taking)
7.4 Shamatha (own choice)
7.5 Shamatha (own choice)
7.6 Tong-len (giving & taking)

DAY 8
8.1 Shamatha (own choice)
8.2 Shamatha (own choice)
8.3 Tong-len (giving & taking)
8.4 Shamatha (own choice)
8.5 Breath (full body)

DAY 9
9.1 General Advice
"I am delighted that the Center for Contemplative Research is offering opportunities for rigorous mind-training and collaborative research by practiced contemplatives and scientists. Together they seek to explore the inner sources of mental conflict and distress, the roots of genuine well-being, and the origins, nature, and potentials of the mind."
                                                                                                                                                                                                                               His Holiness The Dalai Lama
     
  • Home
  • Schedule
    • 2023
  • Recordings
    • Since 2020
    • 2017 - 2019
    • Selected talks
    • Selected courses
    • Selected retreats
    • Other languages >
      • Español >
        • FPMT Bilbao
        • Tergar Puebla
      • Pусский >
        • FCS Moscow
      • Latviešu >
        • FPMT Riga
  • Materials
  • Articles
  • Gallery
    • Group photos
    • Venues >
      • Estonia
      • India
      • Italy
      • New Zealand
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  • Donate