A NATURALISTIC SEQUENCE OF DZOGCHEN ŚAMATHA & VIPASHYANA

MEDITATIONS: PRACTICES, METHODS, ASPECTS, ELEMENTS & VIRTUES,

INCLUDING MINDFULNESS & LOVING-KINDNESS

For meditation practitioners it is important to mentally distinguish and to cultivate to fruition the
practices, methods, aspects, elements and virtues herein. These are additionally helpful for
consciousness efficacy, mental health, moral health, spiritual health, self-control/continence, self-
discipline, self-image, perception of others, worldview, etc.

PRELIMINARY PRACTICES
· Implement a Brief Focus/Concentration/Attention Exercise
· Implement a Brief Deep Breathing Exercise
· Recite a Prayer, Chant or Mantra

SET OF MAIN PRACTICES

N.B.: Items without a stated object have “all cognizable objects of tactile sensation or of mental
cognition, particularly those directly derived from an obscuration or a distortion” as their object;
this includes all sensations, cognitions, appearances, stimuli, etc. Parentheses enclosing an item
indicates the item has already occurred at least once within the sequence. Dedicate a range of time
for each item or subset, from moments to 5-20 minutes, depending on the actuality of the item and
on the competence of the meditation practicioner.

First Module
· Settle into a Comfortable Bodily Posture or Position (e.g., lotus/crossed-legged or
savasana/supine)
· Note or Cultivate your Motivation (e.g., bodhicitta or greater)
· Contemplate and Cultivate Attention/Focus/Concentration
· Contemplate and Cultivate Reflection/Cogitation/Contemplation
· Contemplate and Cultivate Introspection/Interior Reflection/Self-Reflection/Meta-Cognition
o Attend to All Tactile Sensations of Gravity; Surface and Internal
o Attend to All Tactile Sensations of Contact/Touch,; Suface and Internal
o Attend to All Tactile Sensations of Movement or Vibration; Surface and Internal
o Attend to All Cognitions and Interior Phenomena/Experience
· Maintain Recollection of Motivation and of Present Practices, Methods, Aspects, Elements
and Virtues

Second Module
· Settle Body, Speech and Mind in their Natural States
o Settle the Body
§ Maintain Acute Stillness
§ Implement Progressive/Incremental Physical Relaxation, esp. in the Face
 o Settle your Speech
§ Cease to Vocally Speak
§ Cease to Mentally Speak
· Single-Pointedly Attend to the Breath or to Another Object, Restart upon
Notice of Failure
o Settle the Mind
§ Settle the Breath
· Release Control Over the Breath
· Cognize Ever-Diminishing Cognitive Subtleties (such as the decreasing mental control over
the breath, etc.)
· Cognize Ever-Diminishing Tactile Subtleties
· Cognize Ever-Diminishing Tactile Sensations at the Nostrils-Method of Mindfulness of
Breathing
· Implement Asaṅga’s Method of Mindfulness of Breathing & Padmasambhava‘s Variation
o “[…] the object of mindfulness is the fluctuations within the field of the body. These
energetic fluctuations, corresponding to the respiration, the immediate experience of
your body breathing in and breathing out. So attend to the space of the body and the
sensations corresponding to or correlated with the respiration throughout the entire
body. This is the object of mindfulness. So ground your awareness, anchor your
awareness, in this field of sensation, corresponding to the in and out breath.
o It is essential to this practice that you are allowing the breathing to flow unimpededly,
effortlessly, egolessly. It’s not so easy to release control over something that we
closely attend to and that we can control, but this is exactly what is called for here.
Closely apply your mindfulness to the sensations of the respiration throughout the
body but release all control, all influence. And a key to learning this skill is the out
breath, of releasing in every way with every out breath. With every out breath more
and more deeply relax and release in the body. Including the muscles of the face,
soften, loosen. With every out breath release the breath fully, all the way through to the
end, holding nothing in reserve, fearlessly releasing the breath all the way. With every
out breath, release all the activities of the mind; thoughts, memories, imagination,
desires, give it all away. And like water sinking into the sand, let your awareness
become immersed in this nonconceptual field of tactile sensations, right down to the
ground. Immerse your awareness in the nonconceptual, non discursive space.
Whatever thoughts come up, release them instantly, especially on the out breath.
o And in his explanation of this practice Asaṅga follows very closely the core
instructions of the Buddha: When the in breath is long, note that it is long. When the
out breath is long, note that it is long. And when the in breath is short, note that it is
short. When the out breath is short, note that it is short.
o And now let’s introduce into this method, a technique taught by Padmasambhava; very
common in the Dzogchen tradition, for shamatha. And that is introduce the element of
an oscillation. As the breath flows in, each time, let this be an occasion for really
focusing your attention, unifying your awareness single-pointedly, non-conceptually;
ground your awareness. And as the breath flows out, then deeply relax; releasing the
body, releasing the breath, releasing thoughts. Let your awareness come to rest in this
tactile field right down to the ground, arousing with each inhalation and relaxing
 deeply with each exhalation. And to the best of your ability, sustaining an ongoing
flow of mindfulness of these sensations of the breath throughout the body.”
-Lama B. Alan Wallace, Mar. 2016;
https://media.sbinstitute.com/courses/spring2016/02/#transcript
· (Maintain Recollection of Motivation and of Present Practices, Methods, Aspects, Elements
and Virtues)

Third Module
· (Contemplate and Cultivate Introspection/Interior Reflection/Self-Reflection/Meta-
Cognition)
· Contemplate and Cultivate Mindfulness/Vigilant Perception
· Contemplate and Cultivate Objective Observation/Objectivity
· Contemplate and Cultivate Non-Attachment
· Contemplate and Cultivate Non-Identification
· Contemplate and Cultivate Cognitive Reframing
· Contemplate and Cultivate Acceptance
· Maintain Constancy of Śamatha/Shamatha
o (Maintain Acute Stillness)
o (Implement Progressive/Incremental Physical Relaxation, esp. the Face)
o (Cognize Ever-Diminishing Cognitive Subtleties)
o (Cognize Ever-Diminishing Tactile Subtleties)
o Maintain a Cognitive or Interior State of Stillness, Relaxation, Equanimity and
Serviceability
§ Apply Any or All Prior Practices, Methods, Aspects, Elements and Virtues
· (Maintain Recollection of Motivation and of Present Practices, Methods, Aspects, Elements
and Virtues)

Fourth Module
· Implement Loving-Kindness/Compassion Meditation
o Initial Object is the Self
o Then Your Loved Ones
o Then Strangers
o Then Your Enemies
· Contemplate and Cultivate Awareness/Self-Awareness
· Rest in Your Sense of Awareness, for a Prolonged Period
· Implement Vipashyana/Vipashana/Vipassāna
o Inquire to Seek Truth, with Ever-Increasing Subtlety
§ Who Are You?
§ What are You?
§ Who and What are Others?
§ What is Contemplation?
§ What is Consciousness?
§ What is Your Interior Nature?
§ What is Your Interior Essences?
 o Implement Awareness of Awareness
§ Attend to Your Attendance Upon Itself
§ What is the Nature of Awareness?
· Maintain Constancy of Vipashyana/Vipashana/Vipassāna
o (Inquire to Seek Truth, with Ever-Increasing Subtlety)
o (Implement Awareness of Awareness)
o Maintain a Cognitive or Interior State of Inquiry, Wisdom and Truth
§ (Apply Any or All Prior Practices, Methods, Aspects, Elements and Virtues)
o (Cognize Ever-Diminishing Cognitive Subtleties)
· (Maintain Recollection of Motivation and of Present Practices, Methods, Aspects, Elements
and Virtues)

FURTHER/ADVANCED PRACTICES
· Stage Regeneration Completion
· Mahamudra
· Dzogchen, Other Practices of

WEB LINKS

BRIEF

Dzogchen: Summary of the View, Meditation, and Conduct of Dzogchen (1 of 2)

https://meridian-trust.org/video/a-summary-of-the-view-meditation-and-conduct-of-dzogchen-1-of-
2-b-alan-wallace/

Dzogchen: Summary of the View, Meditation, and Conduct of Dzogchen (2 of 2)

https://meridian-trust.org/video/a-summary-of-the-view-meditation-and-conduct-of-dzogchen-2-of-
2-b-alan-wallace/

2-WEEK RETREATS

*Way of Śamatha Retreat 2019

https://archive.org/details/alanwallaceretreat2019/Day+1+-+Session+1+-+Audio.MP3
Shamatha Retreat with Alan Wallace 2012
https://archive.org/details/ShamathaRetreatWithAlanWallace2012

Dzogchen Retreat 2015 - Realising Our True Nature

https://archive.org/details/Dzogchen_Retreat_2015

Introduction to Dzogchen Retreat with Alan Wallace 2012

https://archive.org/details/IntroductionToDzogchenRetreatWithAlanWallace2012
Balancing the Heart and Mind: Practice of the Four Immeasurables and Shamatha Retreat
https://archive.org/details/B_Alan_Wallace_Four_Immeasurables_Retreat

The Four Immeasurables Retreat

https://archive.org/details/BAWFourImmeasurables

8-WEEK RETREATS

A Meditation Retreat on Shamatha, Vipashyana, Mahamudra, and Dzogchen

https://media.sbinstitute.com/courses/spring2016/
· But Not the Following Classes/Tracks:
o 03 Meditation on the Vision Quest…
o 05 Welcome to the Mahayana Vows…

Fall 2015 Stage of Generation, Shamatha, Vipashyana and Mahamudra

https://media.sbinstitute.com/courses/fall2015/

Fall 2013 Shamatha and the Bodhisattva Way of Life

https://media.sbinstitute.com/courses/fall2013/

Fall 2012 Shamatha, Vipashyana and the Four Applications of Mindfulness

https://media.sbinstitute.com/courses/fall2012/

VIPASHYANA/VIPASHANA/VIPASSANA, DEPENDENT ORIGINATION, WISDOM

(CONTENT OF ANY DURATION)

Web

Bodhicitta & Vipashyana: What is Your Signal to Noise Ratio?

https://media.sbinstitute.com/courses/spring2016/25/

YouTube

Dependent Origination and Selflessness inPāli Tradition: Ven. Bhikkhu Bodhi

https://youtu.be/ybRuqlFfcoQ

The Growth of Wisdom Ven. Bhikkhu Bodhi (2022/07/09)

https://youtu.be/kf2lmsXb7w4

Gelug Mahamudra 30 Bodhicitta and Vipashyana by Dr B Allan Wallace

https://youtu.be/mEWYi32iuTg

Gelug Mahamudra 69 Taking Vipashyana as Hot Chili by Dr Alan Wallace

https://youtu.be/HYxDXj_9VnU
p. 5/5 — Updated: 9/17/22