(4) Master Milarepa's Way of Exiting Meditation

[Niết Bàn Tầm]

MASTER MILAREPA'S WAY OF EXITING MEDITATION

Meditation conclusion is the process of transitioning from a meditative state to normal state of mind. This transitional process gives the body (and nervous system) adequate time to adjust. The way we end a meditation session resembles that of pouring hot water into a cold glass. If we pour quickly, the glass can crack or break. If we otherwise slowly pour the hot water in and gently sway the glass, no cracks will happen.

At the level of access-concentration (upacāra samādhi), a proper exit seems unnecessary. However, at a higher level of samadhi (e.g., the Third Jhana or Fourth Jhana), suddendly coming out of meditation may result in dizziness, headache, or a feeling of a sudden burst of blood flow to the brain. More seriously, one may faint for unknown reason. In the 'Tibetan Yoga and Secret Doctrines' edited by Evans-Wentz W.Y (ISBN 0-19-500278-4), the conclusion process after meditation is clearly described. The steps are presented below.

   For a lying meditator, simply move as if you are waking up.

   For a cross-legged sitting meditator, perform the following movements slowly and in the presented sequence (as in a slow motion movie)

       A. Head
           1. Turn your head left: exhale
           2.   Return your head to center: inhale
           3.   Then, turn your head right: exhale
           4.   Return your head to center: inhale
           5.   Repeat the above steps at least 3 times (cycles).
      B. Shoulders
           1.   Rotate the shoulders from low to high. Up shoulder (inhale), down shoulder (exhale)
           2.   Repeat the above step 3 times
      C. Undo your 'Self-Protection' mudra (if used)
          Bring your mudra to touch the forehead before breaking it (with your palms backwardly smoothing your hair).
      D. Hands
          Move your arms in a fashion that is similar to a fish out of water.
      E. Legs
          1. Slowly stretch your legs out, balancing your body with the arms on the floor.
          2. Lift the legs up.
          3. Move them freely as in the case of your arms above.
      F. Body
          1. Back to your meditation position, then act like jumping up (i.e., leaning forward as if to stand up and return to the sitting position).
              Make a Huh sound corresponding to each time of jumping up.
          2. Repeat the above step for 3 – 6 times.
          Note that the Huh (relatively low) sound is made as a result of your abdomen forcing the air out very quickly.

A proper performance of the meditation conclusion will help purge toxins from the body for  a better cultivation session next time. [Reminder: Do not forget the dedication of your cultivation virtues before performing the above exit rituals]

Warnings:
Improper or careless closure of a meditation session may lead to possible consequences as below:
•   Inclination to disembody your soul to the higher worlds.
•   The soul does not fit back completely to the body after meditation.
•   Chronic headaches which are not helped by medication. This type of headache is the result of a hasty meditation conclusion. For example, when a meditator ends his/her the practice session by simply standing up without going through the recommended rituals above, his/her soul could not have enough time to fit back to the body. Has this happened for a number of times over a long period he/she will suffer chronic headaches.

If you experience any of these symptoms, re-examine your meditation conclusion and correct it as shown above.