Mindfulness in Daily Life: A Shamatha and Vipassana meditation retreat in the Nalanda Tradition. with Geshe Tenzin Lhabsum

To cultivate a foundational understanding and practice of Shamatha (calm abiding) and Vipassana (insight meditation) within the context of the Nalanda tradition, integrating core
Buddhist teachings such as the Four Noble Truths, the Four Establishments of Mindfulness, and the Four Immeasurables. This course is designed to provide a balanced introduction to both the theoretical and practical aspects of meditation in the Nalanda tradition, with an emphasis on integrating these practices into daily life for long-term benefit.

Day 1: Introduction to the Nalanda Tradition and the Practice of Shamatha
Morning Session:
Meditation: Mindfulness Meditation
Lecture: Introduction to the Nalanda Tradition – Overview of the historical Nalanda University and its role in the development of
Buddhist philosophy and meditation. – Key figures and their contributions (e.g., Nagarjuna, Shantideva, Dharmakirti).
Practice Session: Basic Shamatha Meditation – Introduction to Shamatha: Purpose and benefits. – Guided Meditation: Focus on the breath. – Group Reflection: Sharing experiences and challenges. Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: Understanding the Mind and Mental Afflictions – The Buddhist view of mind: Clarity and knowing. – The role of mental afflictions and how Shamatha helps in calming the mind.
Practice Session: Developing Single-Pointed Concentration – Guided Meditation: Focus on the Feelings – Discussion: Importance of discipline and consistency in practice.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 2: Deepening Shamatha Practice
Morning Session: Meditation: Mindfulness Meditation
Lecture: Stages of Shamatha and Common Obstacles – Explanation of the nine stages of Shamatha meditation. – Identification of common obstacles (e.g., laxity and agitation) and how to overcome
them. Practice Session: Meditative Stability – Guided Meditation: Focus on the breath or an internal object. – Group Reflection: Sharing experiences, addressing difficulties.

Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: The Four Noble Truths: Foundation of Buddhist Practice – Detailed explanation of the Four Noble Truths. – Integration of the Four Noble Truths in meditation practice.
Practice Session: Contemplative Meditation on the Four Noble Truths – Guided Meditation: Reflecting on suffering, its origin, cessation, and the path. – Discussion: How the Four Noble Truths relate to daily life and practice.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 3: Introduction to Vipassana
Morning Session: Meditation: Mindfulness Meditation
Lecture: What is Vipassana? – The distinction between Shamatha and Vipassana. – Purpose and benefits of Vipassana: The importance of inquiry and gaining insight into
the nature of reality. Understanding the difference between Being and Becoming.
Practice Session: Introduction to Insight Meditation – Guided Meditation: Observing the impermanence of thoughts and sensations. – Group Reflection: Initial insights and questions.

Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: Vipassana as a tool for inquiry and the Interdependence of Shamatha and
Vipassana – How calm abiding supports insight and vice versa. – Practical ways to balance and integrate both practices.
Practice Session: Vipassana on the Nature of the Self-Guided Meditation: Exploring the concept of impermanence and selflessness. – Discussion: Understanding anatta (non-self) and its implications.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 4: The Four Establishments of Mindfulness
Morning Session: Meditation: Mindfulness Meditation
Lecture: Introduction to Mindfulness and the Four Establishments of Mindfulness. – Explanation of mindfulness of the body, feelings, mind, and phenomena. – The role of mindfulness in cultivating both Shamatha and Vipassana.
Practice Session: Mindfulness of the Body – Guided Meditation: Body scan and awareness of bodily sensations. – Group Reflection: How awareness of the body influences mental clarity.
Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: Mindfulness of Feelings, Mind, and Phenomena – Detailed discussion of each establishment. – Practical examples of applying mindfulness in daily life.
Practice Session: Mindfulness of Feelings and Mental States – Guided Meditation: Observing emotions and mental states without attachment. – Discussion: Cultivating equanimity through mindfulness.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 5: The Four Immeasurables
Morning Session:
Meditation: Mindfulness Meditation
Lecture: Introduction to the Four Immeasurables (Brahmaviharas) – Loving-kindness, compassion, empathetic joy, and equanimity. – Importance of these qualities in personal development and social harmony.
Practice Session: Loving-Kindness Meditation – Guided Meditation: Cultivating Metta (Loving-kindness) towards self and others. – Group Reflection: Sharing the experience of generating positive emotions.
Afternoon Session: Meditation: Mindfulness Meditation
Lecture: Integrating the Four Immeasurables into Daily Life – Practical tips on how to develop and sustain these qualities. – The connection between the Four Immeasurables and ethical conduct.
Practice Session: Compassion Meditation – Guided Meditation: Developing compassion for all sentient beings. – Discussion: How compassion transforms our relationships and worldview.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 6: Integrating Shamatha, Vipassana, and Core Teachings
Morning Session:
Meditation: Mindfulness Meditation
Lecture: Integrating the Four Noble Truths, Mindfulness, and the Four Immeasurables into
Meditation – How these teachings support and enrich Shamatha and Vipassana practice. – Methods for integrating these teachings into a cohesive practice routine.
Practice Session: Comprehensive Meditation Session – Guided Meditation: Combining Shamatha, Vipassana, and contemplation on the Four
Immeasurables. – Group Reflection: How integrating these elements deepens the practice.
Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: Personalizing Your Meditation Practice – Advice on tailoring meditation practices to individual needs and circumstances. – Setting intentions and goals for continued practice after the course.
Practice Session: Self-Guided Meditation – Silent Meditation: How to apply what we have learned in a self-guided session. – Discussion: Sharing insights, experiences, and setting intentions for the future.
Evening Session: Meditation: Mindfulness Meditation – Group Reflection: Sharing experiences and challenges.

Day 7: Closing and Moving Forward
Morning Session:
Meditation: Mindfulness Meditation
Lecture: Reflections on the Week’s Journey – Recap of the key teachings and practices covered during the week. – Importance of continued practice, inquiry and exploration.
Practice Session: Meditation on the Path Forward – Guided Meditation: Reflecting on personal growth and the path ahead. – Group Reflection: Sharing personal takeaways and aspirations.
Afternoon Session:
Meditation: Mindfulness Meditation
Lecture: Reflections on the Week’s Journey – Recap of the key teachings and practices covered during the week. – Open floor for any final questions, clarifications, and sharing of experiences.
Evening Session: Meditation: Mindfulness Meditation
Closing Ceremony: Dedication of Merit – Group Meditation: Dedication of merit for the benefit of all beings. – Closing Talk: The importance of maintaining a steady practice in daily life.

Facilitators:
Geshe Tenzin Lhabsum
(GomChen) is an Indian monk from Mumbai who trained in the Tibetan Buddhist tradition of Sutra and Tantra and got his Doctorate from the Institute of Buddhist
Dialectics in Dharmsala and his Geshe degree from Drepung Gomang Monastery (Karnataka) on October 2021.

He used to be an electronics engineer and worked as a professional sound engineer for 11 years before giving up everything in 2004 and heading for the mountains of Dharmsala. There he spent
three years studying the Tibetan language, after which he received his ordination from His Holiness The Dalai Lama and took up the 16-year study programme at the Institute of Buddhist
Dialectics, studying Buddhist logic, philosophy, and epistemology. Along with his studies, he spent the last 10 years of the programme teaching young monks English literature, science, and
philosophy. The Dalai Lama’s Office recognises him as the second non-Himalayan Indian and the first from Mumbai to complete the Doctorate in Buddhist philosophy.

Please note- “attendance in all sessions is mandatory.”
For queries, registration & accommodation, please email: info@deerpark.in

Date

Mar 14 - 20 2025

Location

Deer Park Institute, Bir
Deer Park Institute