Pema Chödrön’s Meditation Practice

15 Jan Pema Chödrön’s Meditation Practice

Pema Chödrön’s meditation teachings are deeply influenced by Tibetan Buddhism, particularly the principles of lojong (mind training) and tonglen (giving and receiving). Her approach is built on several core principles:

1. Embracing Groundlessness

Pema often speaks about the Buddhist concept of groundlessness—the idea that life is uncertain, unpredictable, and ever-changing. Rather than resisting this reality, her meditation practice encourages embracing it with openness and curiosity.

2. Befriending Our Emotions

A key tenet of her teachings is learning to sit with uncomfortable emotions without judgment or suppression. Meditation becomes a space to meet fear, anger, sadness, and joy with the same gentle awareness.

3. Cultivating Compassion

Compassion lies at the heart of Pema’s practice. By softening toward our own struggles, we develop the capacity to extend compassion to others.

4. The Power of the Present Moment

Her teachings emphasize staying present with what is happening right now, rather than getting lost in stories about the past or future. Meditation becomes a tool for grounding in the here and now.

Key Techniques in Pema Chödrön’s Meditation Practice

1. Shamatha Meditation (Calm Abiding)

The foundation of Pema’s practice is shamatha, or calm-abiding meditation. This involves focusing on the breath as a way to anchor the mind and cultivate mindfulness.

How to Practice Shamatha Meditation:

1. Sit comfortably, either on a cushion or chair, with a straight spine and relaxed body.
2. Close your eyes or keep them slightly open with a soft gaze.
3. Bring your attention to the natural flow of your breath, noticing the inhale and exhale.
4. When your mind wanders (as it inevitably will), gently bring your focus back to the breath without judgment.

This practice develops the ability to stay present and grounded, even amidst distractions and challenges.

2. Tonglen Meditation (Giving and Receiving)

Tonglen is a powerful compassion practice that Pema teaches extensively. It involves visualizing taking in the suffering of others on the inhale and sending out relief, love, and peace on the exhale.

How to Practice Tonglen Meditation:

1. Begin by sitting quietly and focusing on your breath.
2. Bring to mind someone who is suffering—this could be a friend, a loved one, or even yourself.
3. On the inhale, imagine taking in their pain, fear, or struggle in the form of dark, heavy smoke.
4. On the exhale, visualize sending them relief, love, and healing in the form of bright, warm light.
5. Gradually expand the practice to include others, eventually encompassing all beings.

Tonglen helps to break down the barriers of self-centeredness, fostering deep empathy and connection with others.

3. Practicing “Touch and Go”

Pema uses the phrase “touch and go” to describe a gentle way of working with thoughts and emotions during meditation. Rather than clinging to or pushing away thoughts, you simply notice them (“touch”) and let them pass without engaging (“go”).

This technique cultivates a spacious and nonjudgmental awareness, helping practitioners avoid being swept away by mental chatter or emotional reactivity.

4. Working with Fear and Uncertainty

Fear is a recurring theme in Pema’s teachings. Her meditation practice encourages facing fear head-on, using it as an opportunity to grow. Instead of running from fear, practitioners are invited to breathe into it, observe it, and see it as a natural part of being human.

5. Pausing and Practicing Mindful Awareness

Pema emphasizes the importance of pausing throughout the day to check in with oneself. This can be as simple as taking three conscious breaths before responding to a situation or noticing physical sensations and emotions as they arise.

The Benefits of Pema Chödrön’s Meditation Practice

1. Emotional Resilience

Pema’s practices teach us how to work skillfully with difficult emotions, reducing reactivity and fostering inner strength.

2. Greater Compassion and Empathy

Practices like Tonglen expand our capacity for compassion, helping us connect with others on a deeper level.

3. Reduced Anxiety and Fear

By learning to stay with discomfort and uncertainty, practitioners often experience a reduction in anxiety and an increased ability to handle life’s challenges.

4. Increased Presence and Clarity

Mindfulness practices help cultivate a clear and focused mind, allowing us to fully engage with the present moment.

Integrating Meditation into Daily Life

Pema Chödrön emphasizes that meditation is not just a formal practice but a way of living. Here are some ways to integrate her teachings into everyday life:

1. Pause and Breathe: Take regular pauses throughout the day to check in with your breath and body.
2. Embrace Groundlessness: When life feels uncertain, remind yourself that groundlessness is part of the human experience.
3. Extend Compassion: Practice kindness and understanding toward yourself and others, especially during challenging moments.
4. Stay Curious: Approach your thoughts and emotions with curiosity rather than judgment.

Pema Chödrön’s Wisdom on Meditation

Pema’s teachings are filled with practical wisdom and relatable insights. Some of her most profound advice includes:

• “Start where you are.”
  Meditation is not about achieving perfection; it’s about beginning right where you are, with whatever is happening in your life.
• “Feel the feelings, drop the story.”
  When emotions arise, focus on the raw physical sensations rather than the narrative surrounding them.
• “Lean into the sharp points.”
  Discomfort and fear are opportunities for growth. By leaning into them, we discover our innate courage and resilience.

Conclusion

Pema Chödrön’s meditation practice offers a path to living with greater presence, compassion, and courage. Rooted in the timeless wisdom of Tibetan Buddhism, her teachings are deeply relevant to the challenges of modern life.

Through practices like shamatha, tonglen, and “touch and go,” Pema invites us to embrace our full humanity—flaws, fears, and all. Her meditation practice is not about escaping life’s difficulties but about meeting them with an open heart and a fearless spirit.

In a world that often feels chaotic and overwhelming, Pema’s teachings remind us that the key to transformation lies within us. By sitting with our experience, staying present, and cultivating compassion, we can navigate life’s challenges with grace and discover a profound sense of peace and connection.