When you learn to open your heart, labels drop, judging stops, and basically you stop trying to change others and let them be. ~Pema Chödrön
Dear Cuenca Community,
Shambhala Cuenca would like to invite you to meditate together from your home this Sunday at 10:30 AM. There are many forms and methods of meditation – the form you choose doesn’t matter, however it’s a very good thing to remember our shared humanity as we sit quietly and become mindful for a period of time.
Online meditation sessions are available at https://virtual-cushion.shambhalaonline.org
To practice online regularly with a group, you can also visit https://boston.shambhala.org/getting-started/
Contact email@example.com , and visit us online at cuenca.shambhala.ws and Facebook: https://www.facebook.com/groups/229033203881661
If you would like to use it, the form we use at Shambhala Cuenca is outlined below, and you can search “Donna Williams Meditation” for instructions on YouTube, or contact us for instructions.
Cuenca Shambhala Meditation Practice:
Note that times and practices noted are commonly used, but shorter or longer times are beneficial too. Do what feels right to you.
– Opening prayer or recitation.
– Seated meditation, 20 minutes.
– Walking meditation, 15 minutes.
– Seated meditation, 20 minutes.
– Closing prayer or recitation.
Start with an attitude of friendliness and loving kindness toward yourself. Then, if you’re able, take an upright posture, on a cushion on the floor or in a chair, with the spinal column vertical. Notice your body sensations and be aware of any feelings that arise (such as anxiety, tiredness, anger, passion, boredom, indifference, etc.). Begin to completely identify with your natural breathing, in and out, maintaining some awareness of your body/posture. When thoughts or emotions arise, taking you away from the present moment, you simply notice them, without any judgement. Simply label the thought/emotion as “thinking” and return to awareness of your body breathing. Sitting meditation is a practice of simply being, touching into your awareness of that being, and letting go without trying to attain anything.
For walking meditation, take the same approach, except place attention on your feet as they touch the earth, and your legs moving through space. Join the hands at waist level and walk at a speed only slightly slower than normal (see photo).
Traditionally it’s believed that merit is accrued by meditating. In Shambhala, we dedicate this merit to the benefit of all beings, using the closing text below. Feel free to use it, or any other of your choosing:
“May basic goodness dawn;
May the confidence of goodness be eternal;
May that goodness be all-victorious;
May that goodness bring profound, brilliant glory.”
“By this merit may all attain omniscience.
May it defeat the enemy, wrong-doing.
From the stormy waves of birth, old age, sickness, and death,
From the ocean of samsara, may I free all beings.”
Links for instructions:
Meditation instructions are available free online with Senior Teacher Donna Williams at
Pema Chodron Guided Meditation —
Sunday, July 18, 10:30 AM, free – donations to relief organizations are highly encouraged, Your Gracious Home, Cuenca.
Paul: firstname.lastname@example.org +592 98 284 8203 with WhatsApp and Text