Winter meditation: Zhine “Calm Abiding”


*If you have a color printer just print out the “Ah” and put it on a stick and go to meditation. It should be at the level of your neck when sitting so you are gazing slightly downward.

Zhine is a fundamental and beginning practice in the Bon’s Dzogchen tradition of Tibetan Buddhism. It is as simple as sitting in front of the “Ah Stick” and remain unmoving and gazing at the center “Ah” unblinkingly.

Zhine Short Method:
1. 9 breathings of purification.
2. Zhine sitting- gazing at AH syllable for typically 20 minutes.
3. Sound Zhine using “Ah-Om-Hung” or “Hung Hri”.
4. Dedication of practice: to those suffering in the universe.

One typically starts with the 9 breathing’s of purification, which is the Tibetan version of Pranayama to clear out the 3 psychic channels:

From my meditation page I wrote:

Buddhist Nine breathing’s of purification- is also known as pranayama in yoga circles, many of its uses are to balance the humors (phlems, biles,and winds) of the body in India’s Aryvedic medicine. Brings benefits of balancing both hemispheres of the brain, yin (lunar) and yang(solar) energies of the body, helps to develop a sense of centering and grounding.

To balance the channels- the method of alternate nostril breathing is applied. You inhale through left nostril, close left nostril and exhale out the right nostril. Then reverse: inhale through the right nostril, close the right nostril and then exhale out the left. This should be done 3 times for each nostril. It will clear out negative energies in the channels, stale air and toxins from the lungs. The central channel is cleanse by breathing through both nostril and bending forward in a bowing motion and forcefully exhaling at the last 3rd section of the breath. Do this 3 times. You can add the visualization of dark colored smoke leaving the Brahma’s aperture at the top of the skull making the central channel a pure blue color.

Sound zhine:
1.One typically uses “Ah- Om- Hum” (pronounced Hung), for the 3rd eye, throat, and heart chakras- “body, speech, mind” in the Bon tradition. Classic Buddhist use “Om-Ah-Hum” (Hung) in other traditions.
2.Another sound practice is using “Hum (Hung)-Hri” which is a powerful energy moving sound exercise.

It is important to dedicate your practice to others and not for selfish means. The ancient yogis ask that you send positive compassion to all beings suffering in the universe and that those suffering quickly attain the 3 doors/bodies of body-speech-and mind: Dharmakaya, Sambogakaya, and Nirmanakaya (truth, completion, and manifestation).

More about Zhine from my Teacher Tenzin Rinpoche: click Here

About Administrator

Coach Matt Stampe is a Database Administrator and I.T. professional. In the world of Bodywork, he has been a Certified Massage Therapist (CNT) licensed with the Virginia Board of Nursing, and has a “Master of Science in Acupuncture” (MSA) at Virginia University of Integrative Medicine ( He is a candidate with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). He has taught hundreds of people Authentic Yang Tai Chi Kung Fu for over 25 years. He was President of the Virginia Commonwealth University (VCU) Martial arts club, Secretary and Treasurer of USA chapter of Yongnian Association under Sifu He Weiqi. Experience includes: Kung fu schools: Omei Shaolin (Sifu Lu Xiaoling) 3rd degree Black Sash, Chinese Martial Arts Institute (Sifu Clarence Burris), United States Wushu Academy (Coach Christopher Pei), and Qi Elements (Sifu Nancy Bloomfield), Former Head Coach: Virginia Beach Parks and Recreation centers(Adults Tai Chi), Hope Chinese school (kids classes), NOVA MMA gym in Arlington (kids classes), and VUOM Martial Arts Tai Chi club (Fairfax). He has positively impacted peoples lives whether for health, sport, strength, combat, and spirit. As a true combat athlete, he teaches methods so people can be confident to defend themselves.
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