Meditation 1 - A Gift of Liberation 05: Finding What We Were Always Meant to Be (2011, Arizona)

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This guided meditation is part of the fifth course in the Gift of Liberation Course Series—“The Art of Appreciation” retreat held in Phoenix, Arizona (2015). In that ten-day program, students work through Pabongka Rinpoche’s Gift of Liberation to discover what they were always meant to be and then practice techniques to become it. The course blends ancient teachings with self-exploration methods—like devotion practices and multi-step meditations—designed to uncover each person’s true talent and purpose.

About the Teacher:
Geshe Michael Roach draws on fifty years of traditional training (lineage: Khen Rinpoche Geshe Lobsang Tharchin → Trijang Rinpoche → Pabongka Rinpoche → Je Tsongkapa) and more than three decades of English oral transmission of the Lamrim. His clear, grounded style makes deep practice accessible to contemporary practitioners.

About This Meditation:
Before beginning the core meditation practices, we learn to do the seven-part preliminary practice—known in Tibetan as "yan lag bdun"—to settle body and mind, receive blessing, and create the proper causes and conditions for deeper meditation. Here’s how it unfolds:

1. Relax and Settle:

Sit comfortably—either on a cushion or in a chair—spine straight, eyes lightly closed.
Release tension from your face (eyelids, jaw, forehead), let your head feel heavy “like a stone,” and remain as still as possible.
Allow your breathing to become natural; simply notice the two rings of sensation at the entrance of your nostrils without following the air in or out.

2. Invite Your Heart Teacher:

In your mind’s eye, imagine a fully awakened teacher—living now or yet to be encountered—sitting before you.
Sense their warmth and presence, as if you could feel their subtle fragrance and benevolent gaze.

3. Honor Your Teacher

Mentally recognize one inspiring quality of that teacher (kindness, clarity, compassion), and offer praise from your heart.
This bows your mind in devotion, clearing obstacles and opening you to blessing.

4. Review and Confess:

Scan the past few days for any unwholesome actions (unkind words, harsh thoughts).
Mentally admit these mistakes to your teacher, asking forgiveness and releasing any lingering guilt.

5. Rejoice in Yours and Others' Goodness:

Recall one wholesome or generous deed you performed or witnessed recently—no matter how small.
Let genuine pride fill you as you rejoice in your own virtue, strengthening positive momentum.

Remember a virtuous action by someone else—perhaps a stranger’s kindness or a friend’s generosity—and let that joy uplift you.

6. & 7. Ask Them to Teach and Stay in Your Life:

Finally, ask your teacher, “May I be allowed to stay close to you,” so that the blessings and guidance remain with you throughout your practice.

Once the seven-part *yan lag bdun* is complete, return to the breath: resting your attention on the two sensory rings at the nostril—one for exhalation, one for inhalation—then begin counting.

Intended Benefit:
By learning to do the seven-step (yan lag bdun) meditation warm-up practice, it plants “karmic seeds” for genuine passion—an enduring enthusiasm that arises from inner causes rather than external circumstances. Instead of chasing new jobs or relationships, you cultivate the inner conditions that ripen over time. Just as Geshe Michael discovered serendipitous invitations—like an unexpected teaching offer in Paris—through this approach, you’re encouraged to “just plant seeds” and trust that favorable conditions will arise.

0:00 - Introduction
17:10 - Start of the Essential Meditation Preliminaries
52:20 - Geshe Michael's commentary on the importance of the meditation warm-up practice