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FACE TO FACE | EASTERN HORIZON 43

intended purposes. It is evident that the profound and Close your eyes and bring your attention to your
extensive theoretical and practical system of Yogācāra breath. Notice the sensation of the breath as it enters
can contribute to modern society by correctly connecting and leaves your nostrils.
“body and mind, mental states, self and others, humans
and nature,” achieving the ideals of mindfulness- Focus on the natural rhythm of your breathing.
based stress reduction, physical and mental health, a When your mind wanders, gently bring your
harmonious society, and a sustainable environment. attention back to your breath.

Can you share some practical techniques or 2. Single-Pointed Focus (Ekāgratā)
exercises rooted in Yogācāra that people can Choose an object of focus, such as a candle flame, a
incorporate into their daily lives to enhance their flower, or a sacred image.
well-being and Dharma practice?
Sit comfortably and gaze softly at the object. Allow
The Manual of Teaching and Practicing Meditation your mind to settle on the object, letting go of other
through the Six Doors (《六門教授習定論》) is a thoughts.
meditation guidebook of Mahayana Buddhism, authored
by Asaṅga (circa 395-470) and Vasubandhu (circa 400- Maintain your focus on the object, gently bringing
480) of the Indian Yogācāra school. your attention back if it wanders.

The so-called “six doors” refer to the six essential 3. Reflective Meditation (Vipaśyanā)
points that must be possessed when learning and Engage in contemplative practices to gain insight
guiding meditation: into the nature of reality.
Choose a theme such as impermanence, suffering,
1. One should aspire for liberation with a joyful mind. or non-self. Reflect deeply on this theme during
2. Accumulate the resources (learning, contemplation, meditation, observing how it manifests in your
and cultivation) for liberation. experience.
3. Rely on nine mental abidings: inner abiding, fixing
the mind, abiding, close abiding, taming, pacifying, Use questions to guide your reflection, such as “How
fully pacifying, single-pointed focus, meditative does impermanence affect my life?” or “What are the
equipoise. sources of my suffering?”
4. Fulfillment of teachers, meditative object and mental
attention. 4. Journaling
5. Able to practice śamatha (calm abiding) and Reflect on your thoughts, emotions, and experiences
vipaśyanā (insight). by keeping a daily journal.
6. Achieve worldly blessings and the supreme, perfect
results through meditation. Write about your meditation experiences, insights,
and challenges.
There are some practical techniques and exercises rooted
in Yogācāra that people can incorporate into their daily Use journaling as a tool to deepen your self-
lives to enhance their well-being and Dharma practice: awareness and understanding of Yogācāra principles.
By incorporating these Yogācāra techniques into your
1. Breath Awareness (Ānāpānasati) daily life, you can enhance your well-being, deepen
Find a quiet and comfortable place to sit. Keep your your Dharma practice, and cultivate a more mindful,
spine straight and relax your body. compassionate, and insightful approach to life.