Sample Daily Practice Session #1

Sample Daily Practice Session #1 Round Robin Meditation with the Four Boundless qualities

• 1 minute or less: Check motivation for doing this practice, in this session. Bring forward Bodhisattva motivation (the Two

Purposes) if necessary. (Remember: it almost always needs a little bringing forward, but don’t expect it to be one hundred percent before going ahead to the practice—that’s what the practice is for, after all.)

• 60 to 90 seconds: Clearing the Stale Energies Rest.

• 21 breaths of Shamata followed by a few minutes of Shamata

• 10 to 15 minutes: Equanimity, Loving Kindness, Tonglen (Compassion), or Sympathetic Joy (One at a time. Again, if it feels like time to switch from Compassion to Joy, for example, go for it.)

• 10 to 15 minutes: Shamata (Optional: If you have the time, you could alternate between

Shamata and one of the Four Boundless Qualities again and again.

Generally, you would finish with at least a little bit of Shamata before moving on to the concluding prayers.)

• 30 seconds: Dedication of merit

Dedication and Aspiration

By the power of this compassionate practice May su ering be transformed into peace. May the hearts of all beings be open, And their wisdom radiate from within.

(Courtesy of the Tergar Sangha)