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  • Lama Jigme Gyatso

Standing Meditation



The Buddha mentioned standing meditation

in both his middling and extensive meditation manuals

the Satipatthana Sutta and

the Mahasatipatthana Sutta respectively.


Once one has memorized either

the sixteen whispered or silent contemplations

blending the wisdom of letting-go, love,


and mindfulness’ four bases

of: circumstance, body,

communication, and consciousness


that combine rather well with the relaxation

that could come from standing meditation;


one could practice this

as easily in the dog park

as in the supermarket check-out line.


This contemplation and compassion training

could be likened to the onramp

which allows one safe access

to the highway of meditation.


In the tradition of both

Mahamudra and Dzogchen

the essence of meditation


is to passively watch the play of mind

as one inhales


and to actively relax into mind’s

non-graspable nature

as one exhales.


Remember NOT to fall into the trap

of chasing relaxation.


It is enough to allow it to happen

as it is already wired into our bodies’

factory-installed instructions


and all we have to do

is get out of our own way.


After you’ve meditated thus,

counting one, or two, or three,

or four, or even five sets sixty-four breaths

upon the creases of your hands


I recommend CLOSING your practice

with the sixteen silent contemplations

blending love and letting-go with


the fours bases of mind, and communication,

and body, and circumstance.


If you wish to re-familiarize your self

with crease counting, you are welcome to

watch the class video for last Saturday’s 1st class

available at https://www.MeditateLikeAJedi.org/downloads


Although ego-shattering

could be a lovely side-effect of standing meditation

it could become folly

if chased after as one’s primary goal.


Why then do we train in meditation?

The Buddha taught stress is all-pervasive

and its causes largely out of our hands


although we do have the unfortunate ability

to make any stress all the more worse

by simply being in resistance.


We resist the absence of pleasure,

and the departure of pleasure,

as well as the arrival of pain.


We resist by succumbing to the tyranny

of our physical cravings such as hate and greed

and our mental clingings like intention, and reason,

and recollection, and imagination.


We train in contemplation, and compassion,

and meditation to get better at letting-go,

and at cultivating centered spontaneity


so much so that we eventually practice them:

spontaneously, and habitually,

and easily, and effectively.


Arguably, the noticing and letting-go of meditation

are the natural functions of our body and mind,

all we are doing is getting out of own way


and blossoming into the people

that our dogs already think we are.


Let us conclude

with a simple

call to action


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These spiritual poems are also available on

the “Meditate Like a Jedi” podcast.



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