Guided Meditations: The Four Immeasurables

"Whenever catching sight of others, look upon them with an open, loving heart."

-- Shantideva

Welcome to the Guided Meditations page. We are pleased to offer this series of guided meditations on the Four Immeasurables. If you are interested in knowing more about Dzigar Kongtrul Rinpoche or MSB, this is where to start.

These practices are at the heart of all we do as Buddhist practitioners, and Rinpoche himself has emphasized their importance by saying, "If we can only do one practice in a day, it should be giving rise to bodhicitta, of which compassion is the very essence." The series below is a step-by-step, guided instruction to just that. Bodhicitta, or the heart of awakening, is indispensible if we want to attain liberation or gain any measure of meaningful happiness. As His Holiness the Dalai Lama has said, "From my own personal experience, I have found that the greatest degree of inner tranquility comes from the development of love and compassion." We hope that anyone who listens to these teachings may find peace and a loving heart of open kindness.

The Preliminary Step: Shamatha Meditation

Before listening, be prepared to be guided through an actual meditation session. Beginning with the basic posture and breathing instructions, Rinpoche -- a classically trained meditation master -- takes us step-by-step through the fundamental points of entering the practice of shamatha, the “calm abiding state of body and mind, without hindrances.” (20 mins.)

The Main Practice: Four Immeasurables

Having quieted the mental noise, we can learn to engage the mind in a constructive, meaningful direction. No other set of meditative exercises opens our heart and prepares us so thoroughly for further insight as does contemplation of the “Four Immeasurables.” Rinpoche strengthens the power of these contemplations, which are accessible to anyone, by furnishing precise instructions that will involve our whole being in the meditative process.

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