ASmall,SteadyFlame

SevenDhammaTalks OntheBasicStepsofBreathMeditation

ThanissaroBhikkhu (GeoffreyDeGraff)
forfreedistribution

 CopyrightThanissaroBhikkhu2004 Thisbookmaybecopiedorreprintedforfreedistribution withoutpermissionfromthepublisher. Otherwiseallrightsreserved.

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Contents
Introduction ASmall,SteadyFlame/1 StartOutSmall/4 KeepThingsSimple/8 AQuietSpot/11 TheSteadinessofYourGaze/14 MaintainingtheObserver/18 NaturalInsight/22 Glossary/27

Introduction
ThedailyscheduleatMettaForestMonasteryincludesagroupinterviewin thelateafternoon,andachantingsessionfollowedbyagroupmeditationperiod laterintheevening.TheDhammatalksincludedinthisvolumeweregiven duringtheeveningmeditationsessions,andinmanycasescoveredissuesraised attheinterviewseitherinthequestionsaskedorlurkingbehindthequestions. Oftentheseissuestouchedonavarietyoftopicsonavarietyofdifferentlevelsin thepractice.Thisexplainstherangeoftopicscoveredinindividualtalks. Ihaveeditedthetalkswithaneyetomakingthemreadablewhileatthesame timetryingtopreservesomeoftheflavorofthespokenword.Inafewinstances Ihaveaddedpassagesorrearrangedthetalkstomakethetreatmentofspecific topicsmorecoherentandcomplete,butforthemostpartIhavekepttheediting toaminimum.Dontexpectpolishedessays. IwouldliketothankBokLimKimformakingtherecordingofthesetalks possible.She,morethananyoneelse,isresponsibleforovercomingmyinitial reluctancetohavethetalkstaped.Iwouldalsoliketothankthefollowingpeople fortranscribingthetapesand/orhelpingtoeditthetranscriptions:Pauland DebraBreger,RichardHeiman,DhammatthoBhikkhu,GunaddhoBhikkhu,and especiallyKhemattoBhikkhu.Maytheyallbehappy.

ThanissaroBhikkhu MettaForestMonastery July,2004

ASmall,SteadyFlame
July2002 Thebreathiswherethemindandthebodymeet.Weoftenhaveasensethat thesolidpartofourbodiesisthepartweknowbest,andthebreathissomething thatjustcomesinandgoesoutthroughthesolidpart.Butwhenyoucloseyour eyes,whatdoyouactuallysenseofthebody?Theresashapedefinedbythe areawheretheresenergyflowingbackandforth.Andthatenergyisactually ourmostdirectperceptionofthebody.Wetendtooverlookitandfocusonother things,butourprimarysensationisrighthere. So,aswemeditatewerelearningtogetbackintouchwiththatprimary sensationsothateventuallywecanuseitasamirrorforthemind.Because,asI said,itswherethemindandthebodymeet:thepartofthebodythemindis mostsensitiveto,andthepartmostimmediatelysensitivetothemind.Theway youbreatheisverymuchaffectedbythestatesofyourmind.Whenyoure worriedaboutthings,youbreatheinacertainway.Whenyourehappyabout things,youbreatheinanotherway.Whentheresanger,stillanotherwayof breathing.Ifyoukeepatcertainwaysofbreathing,itsgoingtohaveaneffecton otheraspectsofthebodyaswell.Certainwaysyouholdyourbodyarereally shapedbythebreath.Anditsthroughthebreaththatsomanymentalstatescan causephysicaldisease,particularlystressdiseases. Sooneofthefirstthingswehavetodoaswemeditateistoworkthroughthe breathenergyinthebody.Findsomespotwherethebreathingfeelscomfortable. Itmightbeatthetipofthenose,themiddleofthechest,aroundtheabdomen, thebaseofthethroat.Actuallyitcanbeanywhereinthebodywhereyoufeel thatthesensationofinbreathingfeelsgoodandthesensationofoutbreathing feelsgood.Thenyoutrainyourselftostaywiththatsensation. Inthebeginningthesensationmaynotbeallthatimpressive,justasimple, comfortablefeeling,aneutralfeelingsometimes,butyoufindthatifyoustick withit,itgetsmoreandmorerelaxing,moreandmorecomfortable. Likeafire.Inthebeginningafirestartsasjustatinylittlespark,whichyou havetoshelteragainstthewind.Ittakesalongtimeforthefueltocatchfire,but -1-

onceitdoesthenthefirebeginstospreadtothedifferentpartsofthefuel.Itsthe samewiththebodyandthebreath.Youfindonespotthatseemssmallandnot allthatimpressive,butitfeelsokay.Butyoustaywithit,andtheconsistencyof yourattentioniswhatgivesitstrength.Onceitfeelsmoresolidlyestablished, thenyoucanstartallowingittospreadtodifferentpartsofthebody. Thewordjhana,orconcentratedmentalabsorption,isrelatedtoaverb, jhayati,thatmeanstoburn.Palihaslotsofdifferentwordsfortheword burning,andjhayatiisusedtodescribeasteadyflame,liketheflameofanoil lamp.Thewordforburningusedforothertypesoffirelikearagingbonfire,a woodfire,oraforestfireissomethingelseentirely.Thewordforasteady, constantflame:Thatsjhayati,whichrelatestojhana.Andaswepractice concentration,thatsthekindofconsistencyandsteadinessweretryingto develop. Ourfocusstartsasasmall,steadyflame,andthenyoutrytoallowthat steadinesstoflowthroughthebody.Butfirstyouhavetoestablishthat comfortablespot.Ifyougoaroundthebodyadjustingthebreathhere,adjusting thebreaththere,withoutarealsenseofcomfort,thensometimesyoumake thingsworse.Yourejustmessingthingsup.So,itsimportantthatyougetthis senseofeasefirst,andthenallowthingstospreadsothatyourawarenessfills thewholebody,andyoursenseofcomfortablebreathenergyfillsthewhole bodyaswell. Thinkofitasahealingprocess.Manytimes,assoonasthemindgetsalittle bitstillandthebreathgetscomfortable,youthink,Well,whatsnext?But beforeyoucanmovetothenextstage,alotofhealinghastobedoneinthebody alltheareasoftensionandtightnessanddiscomfortthatyouveallowedtoget establishedwithinthebody.Thebreathhastoverygentlymassagethem,very gentlyhealthem,andsometimesthistakestime. Justlikeawound.Youcantjustsay,Poof,anditsgone.Youhavetoput themedicineonandletitstaythereforhours.Thehealingprocesstakestime,so bepatientwiththebreath.Whenthingsgetstill,staywithit.Andeventhough thingsmaynotseemtobehappening,theresaslow,steadyprocessofhealing goingoninthebody. Thisiswhypatienceissuchanimportantpartofthisskill.Whentheytalk aboutputtinganeffortintothemeditation,thewordforeffortreallymeans persistence.Itsthissticktoitivenessthatsgoingtomakeallthedifference.The continuityofyourfocus,thesteadinessofyourpersistence:Thosearethe qualitiesthatmakethebreathasolidfoundationforthemind. OneoftheproblemsinteachingmeditationtopeopleinAmericaisthatvery fewofushavelearnedanyskillsrequiringthatkindofsteadiness,thatkindof patience.Ifyousharpenaknife,youjustrunitthroughtheknifesharpenerzip, -2-

zipanditsdone.OverinThailand,though,whenIhadtosharpenaknifeI wasgivenabigstoneandaknifeandtold,Okay,beverycarefulthatyoudont trytobeintoogreatofahurry,becauseifyougetimpatientyoumayruinthe blade.So,youhavetobeveryconsistent,verysteady,andverypatientasyou workthebladeoverthewhetstone.Andyoulearnallthementalskillsthatgo alongwithbeingpatient:hownottogetbored,hownottogiveup,thekindof conversationthatgoesoninthemindtokeepitgoing.Ifyouhaveanyskillslike that,thinkbackonhowyouvetalkedyourselfintobeingpatient,consistent, persistent,andthenapplythoseskillstothebreath. So,workwithasenseofcomfortablebreath.Allowthebreathtoget comfortable,allowittobeeaseful,andthenallowittospreadthroughthebody. Whenitbeginstospreadthroughthebodyanditstartsworkingthrough patternsoftension,youcometoamoreintensesenseofabsorption.Staywith that.Learntheskillsrequiredtostayrightatthatpointofbalancewhereyoure notpushingittoohardandnotbeingtoolazyorlaxjusttherightamountof interest,therightamountofattentionandintentiontokeepthingsgoingsothat thebreathcanhaveachancetohealthewoundsinthebody,soothethemind, andbringboththebodyandthemindtothestagesofpracticewherethe concentrationgetsstrongerandyourinsightsgrowsharper,moresubtle. Andagain,itsimportantthatthegroundworkbedone.Asforthequestionof howsoonyoucanmoveontothenextstep:dontask.Justkeepondoingthe work.Thingswilldevelop. Justlikewaitingforaplanttogrow:Youcantsitthereandpullitup,up,up tomakeitgrowfaster.Ifyoudothat,youuprootit,andthatstheendofthe plant.Whatyouhavetodoisjustkeepwateringit,applyingfertilizer,removing theweedsastheycome,andyourpatienteffortwillpayoffaslongasyoufocus thateffortintherightspot,whichisthepersistence,theattention,andthe intentionyourebringingtothepractice.Aslongastheseareconsistent,youcan expectresults.Whethertheyrefastorslowdoesntmatter.Whatmattersisthat theyresolid. So,stickwithit.Wevegotawholehourrightnowtobewiththebreath,and dontstopwiththeendofthehour.Trytomaintainthatsenseofeaseand comfort,thatsenseofbeingcenteredinsideasyoubowdown,getupandleave, gobacktoyourmeditationspotandcontinuemeditatinguntilitstimetogoto bed.Whenyouwakeuptomorrowmorning,trytoberighthereagain,righthere atthebreath. Itsthisconsistencythatmakesallthedifference.

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StartOutSmall
September22,2003 Focusonyourbreath.Asforwhatsgoingtohappenasyoufocusonthe breathputthatquestionaside.Asforwherethemeditationisgoingtotakeyou andhowitsgoingtotakeyouthere,putthosethoughtsasideaswell.Becareful thatyoudontknowtoomuch,becausewhatyouknowtoomuchofisnotreally knowing.Alotofitsguesswork. Alotofourpreconceivednotionscomeoutofignorance.Thatsprecisely whatweretryingtogetridof,butourignoranceshapesthewaywepractice. Soitsimportantthatyoutrytoclearawayasmanyofthoseexpectationsas possiblewhenyoucomeintomeditate.Justbewiththebreath.Whenthebreath comesin,knowitscomingin.Whenthebreathgoesout,knowitsgoingout. Thatsallyoureallyhavetoknowrightnow.Asforwhatsgoingtohappenwith thenextbreath,ortheoneafterthat,well,waituntilthosebreathscome. AjaanFuangoncenotedthatnowadayswehavelotsofbooksonmeditation, lotsofexplanations,andinsomewaysitsahelp.Butinotherwaysitsa hindrance,ahindranceinthatwetakealotofourperceptions,ourmemories thatwevepickedupfrombooksandDharmatalks,andbringthemintoclutter upthepresentmoment.Thatactuallygetsinthewayofseeingwhatsgoingon. Theclutterthengetscompoundedwithourgeneralimpatience.Wewanttosee resultsfast,andsoinordertomakethemhappenfastwesqueezethemtoo muchinthedirectionwethinktheyshouldgo.Alotoftheresultsthatcomein meditation,however,havetocomefromsimplyallowingthecausestodotheir work,todevelopontheirown,withoutyourhavingtopushthemtoomuchin thedirectionyouthinktheyshouldgo. So,ifyouseeyourthoughtsleaningintothenextmoment,orwhatsgoingto happenfurtheroninthefuture,justpullbackuntilyourerighthere,rightnow. AsAjaanLeeadvisesmanytimesinhistalks,Startoutsmall.Noticewhereyou feelthebreath,andwatchit.Ifitdoesntfeelcomfortable,youcannudgeitinto whatseemstobeamorecomfortabledirection.Dontbeintoogreatofahurry togoontothenextstep. -4-

Wevegottocomefromapositionofstrengthwhenwemeditate.Theresa passageintheCanonwheretheBuddhasaysthatapersonwhodoesnthavea basiclevelofhappinessandgoodnessinsidesimplycannotdogoodness.It soundslikeacatch22,butthatsnotthepoint.Thepointisthatweallhavea certainamountofgoodnessinourminds,sotapintothatfirst.Thegoodness heremeansnotonlygoodintentions,butalsohavingagoodnaturedattitude towardwhatyouredoing,agoodnaturedattitudetowardthepeoplearound you.Thatswhywechantthepassagesongoodwilleverynight,everynight. Andbringsomehumortothepractice,thehumorthatallowsyoutolaughat yourownmistakes.Withoutthat,thingsstartgettingbitter,andwhenthings startgettingbitterinsidethenyoustartlashingoutatthepeoplearoundyou outside.Youstartcriticizingthetechniquethereareallkindsofthingsyoucan criticize.Butifyoucansitbackforabitandtapintoyourowngoodnatured attitudeanditsthereinsideallofustrytobringthattothefore.Thenwork fromthat.Itmaybeasmallthing,butyouvegottostartsmall. Startwithwhatyouknow.Thebreathisgoingin.Doyouknowthat?Yes, youknowthat.Itsgoingout.Doyouknowthat?Well,yes,youknowthat,too. Okay,knowjustthatmuch.Dontforgetthat.Isitcomfortable?Youmaynotbe sure.Coulditbemorecomfortable?Well,experimentandsee.Trytosensitize yourselftohowthebreathingfeels.Withoutsensitivity,itallbecomes mechanical,andwhenitbecomesmechanicalitbecomesachore.Andwhenit becomesachorethemindisgoingtostarttorebel. So,askyourself,Whatreallyfeelsgoodwhenyourebreathingrightnow?If youcantfigureoutwhatreallyfeelsgood,justholdyourbreathforawhileuntil themindisscreamingatyouthatyouvegottobreathe,youvegottobreathe. Thenwhenyoubreathein,noticewhereitfeelsreallygood.Takethatasyour guide. WeintheWestseemtobeespeciallycutofffromourownbodies.Wereso muchinourheads.Theareaofthebodybecomesunexploredterritory,likethose oldmapsfromthefifteenthandsixteenthcenturies.Theywouldshowthe coastlinesofcontinentswithhugeblankareasintheinterior.HereBeTigers, theydsay.Whoknewwhatwasinthere!Itsthesamewiththebody.Weknowa littlebitaboutit,buttherearehugeunexploredareasinside. Sowetakeasourbeachheadthisonepointwhereweknowthebreathis comingin,weknowthebreathisgoingout.Weknowwhetherthebreathis comfortableornot,andwebegintogetasenseofwhatadjustmentscanbemade tomakeitmorecomfortablesothatitfeelsreallygoodjustbreathinginright here,breathingoutrighthere. Asfortheotherstepsinthemeditation,putthemasideforthetimebeing. Makesureyouvegotthisstepwellundercontrol.Thepeoplewhotrytotakeon -5-

toomuchatoncearetheoneswhoendupnotmasteringanythingatall.Evenif yourprogressisincremental,atleastitsprogress.Yourebuildingsolidly,ona solidfoundation.Thatswhatmatters.Otherwisethemeditationislikealadder thatyouleanupagainstaveryunstablewall:Youmaybeabletoclimbvery high,butwhenthewallcrumblesyourereallygoingtobeinbadstraits. Trytobuildstepbysteponwhatyoureallyknow.Asforwhatyouveheard abouthowthemeditationissupposedtodevelop,orevenifyouvehad experiencesinthepastwhereitsdevelopedininterestingways,putthoseaside forthetimebeing.Dontletthemclutterupyourmind,becauseanyprogressin themeditationhastocomefrombeingverysolidlyinthepresentmoment,fully focusedonwhatyouvegotrighthere.Ifyouvegotalotofexpectations clutteringupyourview,yourenotgoingtoseewhatyouvegotrighthere.Any progressthatcomesthatwayisntgenuine. AsAjaanLeesays,Bewillingtobedumbaboutthemeditation.Sometimes thisiscalledbeginnersmind,butformeitsalwaysbeenmoreeffectivetosay, Bedumbaboutit.Theressomuchyoumayhaveheardaboutthemeditation, buthowmuchdoyoureallyknow?Youknowifthebreathiscominginorgoing out;youknowifyourmindiswiththebreathoritswanderedoff:Focuson beingreallyclearaboutthat,ascontinuouslyaspossible.Itsthatstateof continualclaritythatactuallydevelopsthestateofconcentrationyourelooking for,thedevelopedmindfulnessyourehopingfor. Itstartsinthesetinysteps.Sowhethertheresultscomefastorslow,atleast makesureyouregettingthecausesright.Andtheyresimple:Bewiththebreath allthewayin,allthewayoutjustthisbreath. Ifthebreathisuncomfortable,youcanadjustit.Yourenotrequiredto breatheinaparticularway.Yourenotrequiredtobetotallyuninvolvedwiththe breath.Therehastobesomeinvolvementwiththebreathwhetheritsconscious orunconscious,soitmightaswellbeconscious.Youmightaswelllearntobe sensitivetowhatsgoingon. Thissimpleexercise,ifyouallowittodoitswork,willbringtheresultsyou want.Infact,itllbringresultsbetterthanyoumightexpect.Ifyouclutterup yourmeditationwithyourexpectations,thatsallyouget:thingsthatseemtofit inwithyourexpectations.Ifyouallowthemeditationtobealittlemoreopen ended,itcreatesthepossibilityforotherthingstohappenaswell,manytimes betterthings,moregenuinethings. Sohavefaithintheprocess.Ifyouhavethecausesright,theresultshaveto come.Evenifwhatyouredoingrighthereseemstobeasmallthing,remember thatallthegreatthingsintheworldhadtostartoutsmall. Coastalredwoodscomefromthetiniestlittleseedsimaginable.Eventhough theseedsmaybesmall,dontunderestimatetheirpotential.Thespotwhere -6-

yourewiththebreathmayseemtobeasmallthing,butasyougetdownintoit youfindthattheresalotthere.Infact,theBuddhasteachingsoncausalityhave onebig,consistentpoint:thatwhatevershappeningintheuniverse,thebasic patternissomethingyoucandiscernrighthereinthepresentmoment.Itswhat inchaostheorytheycallscaleinvariance.Thepatternsonthemacroscaleare thesamethingasonthemicroscale.Well,youvegotthemicroscalerighthere. Onthemacroscale,youseethatscientifictheorieskeepchanging,sometimes veryfast.Manytimestheyrenotanythingyoucandirectlyobserve,because theyrebasedonsomanyassumptions.Butonthemicroscalerighthereinthe presentmoment,yourmindwiththebreathallthebasicprocessesthatyoure goingtoneedtoknowforAwakeningareoccurring.Itssimplyamatterof gettingmoreandmoresensitiverighthere.So,eventhoughitmayseemlikea smallspot,itsgotalotofpotential. ItslikeakindofseedtheyhaveinThailand.Theresaparticularplantwhose seedhasadiameteraboutthatofaquarter.Ifyoubreaktheshell,stickitinto aboutthreegallonsofwaterandcomebackacoupleofhourslater,youfindthat yourthreegalloncontainerisfilledwithwhatlooklikelittlevermicellinoodles. Whatwasintheshellwasjustsittingtherewaitingtosoakupwater.Thissmall spotinthepresentmomentislikethat.Theresalottoteaseoutinhere,sodont bedisdainfulofitspotential.Learntostartoutsmall,andthosesmallthingsare goingtorewardyou. Likethatoldfableofthemouseandthelion.Thelionsavedthemouseslife andlateronthemousewasabletosavethelionslifeeventhoughthelionwas originallyprettydisdainfulofwhatthemouseclaimeditwasgoingtobeableto do.Butitcould.Itcouldeatthroughthatnet. Sothislittlepresentmomentthatyouvegotrighthere:Dontsteponit hopingthatyouregoingtogetsomeplacehigher.Focusrighthereandreally giveitthespacetoopenup.Whetheritopensupslowlyorquickly,thatsnotthe issue.Theissueisthatyougiveitthespace,yougiveitthetime,yourepatient andwatchfulenoughtoallowittoopen. Whenwesaythatbigthingsgrowfromsmallthings,itsnotthattheyre goingtogrowinsuchawaythatotherpeoplemightnotice.Itsjustamatterof whateversthereinthepresentmomentbecomingalotclearer.Theintricaciesof whatsgoingonbecomeplayedoutinamuchlargerperspectiveifyougive themthetimetodevelop. So.Startoutsmall.Ifyouhavetobesmallforalongtime,thatdoesntmatter. Whatmattersisthatwhentheprogressdoescome,itssolid.

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KeepThingsSimple
September2001 WhenyoumeditatewhilelisteningtoaDhammatalk,dontlistentothetalk. Focusonthemeditationasmuchasyoucan.Giveitninetyninepercentofyour attention.Leaveonlyasliverofattentionforthetalk. Thewholepurposeofthetalkhereisnottodistractyoufromthemeditation buttoactasafencesothatwhenthemindleavesthebreathitrunsintothetalk andturnsbacktothebreath.Ifanythinginthetalkisrelevanttowhatyoure doinginyourmeditation,itwillcomerightin,echoingthroughyourmind, withoutyourhavingtotrytopayattentiontoit.Andifitsnotrelevanttowhat youredoing,youdontwantit,anyhow.Itmayberelevantforsomebodyelse.If itsnotrelevantforanybodyintheroom,itsprobablyforthespeaker. Soleavethetalkaloneandfocusasmuchasyoucanonthebreathgoingin andgoingout.Andputoutofyourmindallthoughtsabouthowthelast meditationwentoryesterdaysmeditationwentorhowitwaslastweek.Just focusonwhatyouvegotrighthere,rightnow.Thisisanimportantelementin thepractice:thatyoudropanyconcernsabouthowgoodorbadthingshave beeninthepast.Thoseconcernsgetinthewayofthepresentmoment.Thesame holdstrueforanyanticipationabouthowyouhopetodaysmeditationwillbe.It getsinthewayofwhatyouredoingrightnow. Meditationisadoing,youknow.Alltoooftenwerelookingforan experience.Wewanttoexperiencethissenseofease,thatsenseofpleasure.But theBuddhasfocusinthepracticeisonbeingskillfulindoingkeepingmindful, keepingalert,beingardentinthepractice,findingasenseofjustright.When theytalkabouttheMiddleWay,themiddlenessliesintheamountofeffort thatsjustrightforwhereyouarerightnow,whichsometimesmayrequirealot ofeffort,sometimesjustalittlebit.Yousupplywhateverkindofeffortis required:Thatsthekindofmentalattitudeyouwanttohave.Youreupfor whateverisneeded.

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Andyouneedtohaveasenseofwhatcanbedonerightnow.Sometimesyou realize,okay,justabareamountofconcentration,abareamountofmindfulness isallyoucanmanage,soyoustickwiththat.Dontthrowitawaysimplybecause itsnotuptoyourstandards.AsAjaanLeesays,Bigthingscomefromlittle things,andsometimesverytinyvictoriescanaddup.Youstaywiththisbreath andthenwiththenextbreathandthenthenext.Andeventhoughyoumaynot feelallthatsettledorsecure,itsbetterthangettingupsetandsaying,Well,gee, thisisntamountingtoanything;thisishorrible,andthenspinningoutof control. Takethingsonestepatatime,whateverthestepthatsrequired.Ifitrequires youtostepuphigh,okay,youstepuphigh.Ifitssimplyastepalongsmooth ground,okay,youcanstepalongsmoothground.Butyoutakewhateverstepis needed,andwhetheritmatchesyourideaofwhereyoudliketoberightnow, thatsnottheissue.Theissueisthatyourehere,youredoingwhatsrequired, youredoingthebestthatcanbedoneinthissituation. Andasyoustaywiththeselittle,tinysteps,theybegintotakeonmoredepth, morestrength,moresolidity.Ifyoumeasurethemagainstyourideaofhow youdlikethingstobe,youtendtothrowthemaway.Ifyoukeepthrowing thingsaway,whatdoyouhaveleft?Nothingatall.Concentrationstartsoutin little,tinybitsandpieces,whichmaynotseemlikemuch,buttheyrebetterthan nothingatall.Alotoftheskillliesinlearninghowtostaywiththosebitsand pieces.Thatsallyouhavetodo,juststaywiththem.Theymaynotbe impressive,theymaynothavelotsofflashinglightsorwhateveryouve experiencedinthepast,buttheyrethebeginning,theyretheseeds.Ifyoustay withthem,ifyounourishthem,theygrow. Thatsthesignofadiscerningperson:Youmakethemostofwhatyouvegot. Itmaybealotoritmaybealittle,butitswhatyouvegot.Itmaychangefrom daytoday,sobealerttothat,besensitivetothat.Acceptwhateverdifficulties theremaybeinthesituationanddothebestyoucan. Sotakewhateverconcentrationyouhave.Ifitseemslikealittle,dontberate itforbeingalittle.Justworkwithit.Whateversenseofeaseyoucangetoutof thebreathing,juststickwiththat.Evenifitdoesntseemtobethemost wonderfulbreathyouveeverhad,well,okay,workwithwhatyouvegot becausethesethingsdodevelop.Ifyougivethemtime,theydevelop.Ifyouve gotafruitonthetreeevenifitsjustalittle,tiny,hard,greenfruityoukeep wateringtheroots,fertilizingthesoil,lookingafterthecauses,andtheresults willtakecareofthemselves. Trytokeepyoureffortsrighthere.Inotherwords,dontthinkaboutthepast, dontanticipatethefuture.Whatyouvegotwillthenhaveachancetogrow.Its -9-

averysimpleprinciplebutwetendtoforgetit.Butitsbykeepingthingssimple thatthemeditationworks. LookatthequestionstheBuddhahasusask.Theyreverysimplequestions. Wheresthestressrightnow?Andbeforeyougettothestress,askWherecan themindsettledown?Ifthemindhasntsettleddown,ifithasnosenseofease, youcantseeanythingclearly.Sosometimestheonlyplaceitcansettledownis withanordinaryfeelingofokaynesssomeplaceinthebody.Stickwiththatand thenasthingsbegintogrow,astheybegintogetmoresolidandstill,stickwith thesimplequestions:Whereisthestresshere? Itsaquestionasevenyearoldcananswer.Atleast,asevenyearoldcanget hisorhermindaroundit.Soworkwiththat.Therearestoriesofarahantsatthe timeoftheBuddhawhoweresevenyearsold.Theywerentdealingwithany abstrusephilosophicalissues;theywerejustdealingveryclearlywithwhatwas goingonintheirminds.Thequestionsweresimpleenoughforthemto comprehend,andtheywerehappytostickwiththosesimplequestions.Where istherestress?Whatareyoudoingthatsunnecessaryandcontributingtothat stress?Whenyoucansee,justdropit.Thatwayyourpowersofperceptionget moreandmoreprecise,moreandmoresubtle.Buttheessentialquestionstays thesameoneachlevelofsubtlety. Soifwekeepthingssimple,themeditationbecomesalotmoremanageable. Anditsthissimplesortofquestioningthathelpsseethroughtheminds subterfuges.Themindsometimeshasatendencytogetmoreandmoreabstract andtowanttodealwithreallyfancysoundingthoughts.Itsliketheemperors newclothes.Thepersonwhoswillingtosay,Idontunderstandthis;this doesntmakeanysense,canusuallyriprightthroughalotofsubterfuge,alot ofdenial. Thethingswethinkweunderstand,thethingswethinkweknoworatleast wewanttogivetheimpressionthatweknow:Wehavetolearntolookbehind them.Askthosesimplequestions.Isthatreallyso?Doyoureallyknowthatfor sure?Whatdoesthatreallymean?Isthatareallyhelpfulwaytothink? Justkeepaskingthesereallysimple,directquestions,andtheyllhelpclear upalotofconfusioninthemind.

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AQuietSpot
July2001 Timetoletallyourthoughtsabouttheoutsideworldjustfallaway.Whatever youvebeenthinkingabout,whateverplacesyourmindhasbeenscattered,just letthemdrop,andbringyourattentionrightin,righthere,rightatthebreath. Theresalotofunfinishedbusinessoutthereintheworld,butitsalways goingtobeunfinished.Onejobgetsdoneandanotheronecomesrightonit. Alotoftheproblemiswiththeminditself.Therearedayswhenthingsare perfectlyfine,butthemindstartsgettingantsy.Itcanthelpbutthink,Whats nextthereoutonthehorizon?Ifyoufollowthatparticulartendencyitnever comestoanend.Theresalwaysgoingtobeworktodo.Whenpeoplesay theyvefinishedthejobitsbecausetheyjustgettooweaktodoit,andso whateverslefthastostayleftundone. Soforthetimebeingjustleavethingsundone.Letscreatethislittlecornerof quietnessinthemind.ThatswhatAjaanSuwatlikedtocallWatMetta:acorner ofquietness.Buthealsotalkedaboutmeditationasacornerofquietness,this placewherethemindcanreallybesolidandsettleddownandhaveafirm foundation,eveninthemidstofallthethingsthatareinfirmandunsettledinthe restoftheworld.Afterall,whenwetalkabouttheworlditsnotjusttheworld outside.Theworldinsidethemindalsohasalotofunfinishedbusiness.Andthe urgeistodecide,Okaywhatbusinessneedsdoing? Todecide,askyourself:Whatarethetasksthat,whenyoudothem,they reallydogetdone,sothatyoureallydohavesomethingaccomplishedinthe mind?ThisiswhytheBuddhawassoparticularaboutwhichquestionshe wouldanswerandwhichoneshewouldnt,whichissueswereworthdealing with,whichoneswereworthjustputtingaside.Youcanttakeoneverything,so youhavetofocusonwhatsimportant.Haveasenseofpriorities,notonlyin yourlifeatlargebutalsoinwhereyoufocusyourattention,whereyoufocus yourenergy,righthere,rightnow.

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Sofocusonthebreath.Therearelotsofotherthingsyoucouldfocusonright here,rightnow,butyoulimityourselftothebreath.Seewhatthebreathis doing.Isitcomingin?Isitgoingout?Isitcomfortable?Isitnotcomfortable?If themindwantstoanalyzethings,theresplentytoanalyzerighthere.Ifitwants tosettledown,justmakethebreathcomfortableandallowthemindtosettle down.Butdoyourbesttomonitorwhatthemindisdoingsothatitstaysalert andmindfulanddoesntgodriftingoffotherplaces.Keepitrightherewiththe senseofthebodybreathingin,breathingout.Asforeverythingelseinthearea ofyourawareness,justletitgo.Takethisasyourbeachhead:Thisisthespotthat youregoingtodevelop. Soyouhaveyourspothereinthebody;youhavethisplaceofquietand focusinthemind.Andtherellbeotherthingsgoingonthatyounotice.Theres chatterinthebackgroundinthispartofthemindhere,inthispartofthemind there;thisthoughtcomesup,thatcomesup.Andyourabilitytosay,No, thanks,andjustcomebacktothebreath:Thatswhathelpsdevelopthisquiet centerhere. Anddontthinkthatwhatyouredoingisselfish.Itslikethemonastery:We createalittlequietcorneruphereinthemountains,awayfromtherestofthe world,butdontthinkthatitdoesnthaveaneffectontherestofworld.Itdoes. Themorequietthereishere,thebetteritisfortherestoftheworld.Anditsthe samewithyourmind.Themorequietudeyoucanhaveinthisonespot,the morestillness,themoresteadinessyoucangetgoinghere,themorethewhole restofthemindbenefits. Andthepeoplearoundyoubenefitaswell.Onceyouvegotthisquietspot goingthen,whenyouact,youactfromthisquietspot;whenyouspeak,you speakfromthisquietspot;whenyouthink,youthinkfromthisquietspot.When intentions,whenimpulsesariseinthemind,theobserverstandinginthisquiet spotcanlookatthemandseewhatsworthactingon,whatsnotworthacting on.Andthiswaynotonlydoyoubenefitbut,asIsaid,thepeoplearoundyou benefitaswell.Theyrenolongeravictimofyourunquiet,unfocusedmind. Sooncethisquietspotgetsmoresettled,itbeginstospreadouttoaffectthe restofyourmind.Itslikestartingalittlefire.Youmayhavealotofbrushtoset fireto,butinthebeginningitsjustalittle,tinyflame.Andyouhavetobevery protectiveofitbecausethewindandallsortsofotherthingswilltrytoputitout. Soyouhavetocupyourhandsaroundit,beveryprotectiveofit.Butonceit takes,thenitllspread. WhentheBuddhadescribedmeditationheusedthewordjhana,whichIs relatedtotheverb,jhayati,toburn.Butitstheburning,notofawoodfire,but ofanoillamp.Itsasteadyflamethatyouretryingtogetgoinghere.Oncethe steadyflamegetsestablishedthenitbeginstospread,sotheresasenseof - 12 -

steadinessandbrightnessthroughoutthewholebody.Asthebreathenergygets goodinonespot,youallowittoflowtootherspots.Sothelittlespotbeginsto expand,expand,andyoufindthatthisstillawarenessfillsthewholebody.It feelslikethebackgroundfromwhicheverythingelsecomesandtowhich everythingreturns.Butyoudontcomeoutorreturnalongwithanything. Yourerightthereatthestillness,thesenseofexpansiveawareness. Soeventhoughinthebeginningofthemeditationitmayseemthattheresa littlefencearoundthemind,therearerestrictionsonthemind,itsjustforthe purposeofgettingthingsestablished.Itslikeyourhandscuppedaroundthe flamethatyouretryingtolight.Oncetheflamehascaughtholdofthekindling, thenitbeginstogrowonitsownanditgrowslargerandlarger. Soitsnotalwaysgoingtoberestrictive.Infact,whenthesenseof concentrationgetssolidandbeginstospreadoutthroughthebodyyoufindthat itsmuchmoreexpansivethanyourordinarystatesofawareness. Anditsallrighthere. Sowestartoutwiththislittlecorner,thislittlespot.Lookafterit.Makesure itsstill.Makesureitsquiet.Makesureyourattentiondoesntwanderaway.Ifit doeswanderaway,justbringitrightback,bringitrightback.Itswanderingoff isasignthatitwasblownoffbyagustofwindhereorthere,soyoujustbringit rightback.Anddoyourbesttoprotectthislittleflameofstillness,thislittle,still flameyouvegotgoinghere.Onceitcatchesthenitcanexpand.Andthesenseof opennessandthesenseofreliefthatcomewiththatlevelofconcentration:its hardtofindanythingtocompare. Buttheimportantpartinthebeginningliesindoingthegroundwork properlybecausethatswheremostofthedangerslie.Oncethosedangersare passed,thenthingsbegintoopenupinthemind. Ofcourse,therewillbeotherdangers,butthemostdifficultpartinthe beginningisjustgettingthemindtosettledown,tobecomeestablishedwitha propersenseofbalancenottoolittleenergy,nottoomuchenergy,justright. Anduntilyougetthatsenseofjustrighttheresgoingtobealotoftrialand error.Sometimesitseemsliketryingtobalanceaballbearingontheendofa needle:Itjustkeepsslippingoff,slippingoff.But,finally,onceitgetsestablished yourealizethatitsalotmoresolidthanyouthought.Onceyourecognizeitthen youcankeepcomingback,comingback.Youknowthatspot.Thisishowthe concentrationbecomesmoreandmoreofaskill.

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TheSteadinessofYourGaze
March2001 Getyourbodybackinplace,intopositiontomeditate:yourbackstraight, facingforward,youreyesclosed,handsinyourlap. Andthengetyourmindintoposition.Thatsthemoredifficultpart.Actually, puttingitintopositionisnotaproblem.Justfocusitonthebreath.Thebreathis rightthere.Youdonthavetosearcharoundtoomuchtofindthebreath.The difficultpartliesinkeepingitinposition,tryingtomaintainasteadyawareness. Thattakessomedoingbecausethemindisusedtonotbeingsteady.Itsusedto jumpingaround.Ithasasenseoftherebeingsomeentertainmentvaluein jumpingaround.Yougetboredwithonething,soyoucanjumptosomething else. Andforalotofpeople,thatswheretheirfreedomlies:intheirabilitytothink aboutanythingtheywantto.Butwhenyoucomerightdowntoit,howmuch happinesscomesfromjumpingaroundlikethat?Onceyoujumpfromonething, youknowyouregoingtohavetojumptoanotherthingandthentoanother.So nomatterwhereyouland,youstartfindingyourselfimmediatelytensingup, readytojumpagain,whichleavesthemindconstantlyinastateoftension. Sowhenwemeditate,wegiveitagood,solidplacetostay,andthenwe remindit:Youcanstaythere.Youdonthavetojump.Andsothemindcan begintorelaxalotofitstensionandcanactuallydissolveintotheobjectofthe meditation.Whenyoufocusonthebreathyouwanttobecomeonewiththe breath.Whenyoufocusonthebody,letyourawarenessbecomeonewiththe bodynotanawarenessreadytojumpsomeplaceelse,butanawarenessthat seepsintothebody. Thesteadinessofyourgazeiswhatsgoingtohelpthingsseepintoone another,tocometogetherhereinthepresentmoment.Soasyoustaywiththe breath,trytokeepyourgazeyourfocusonthebreathassteadyasyoucan,as continuousasyoucan.Themorecontinuousyourfocus,themoreyouseehow thingsareactuallyconnected,actuallyrelatedtooneanother.Ifyourgazeisnt steady,youhavetoconnectthingsinyourimagination. - 14 -

Itslikeconnectingdots.Youplayconnectthedotswithyourmind.Theresa littlebitofawarenesshere,andanotherlittlebitofawareness,andthen someplaceelse,andasforwhatwashappeninginbetween,yourenotreally sure.Butyoucanguess,soyoudrawlinesonyourown.Andwhetherthoselines actuallycorrespondtorealityornot,youdontreallyknowbecauseyouwerent there.Youwereoffsomeplaceelse.Andthisisthewaymostpeoplesknowledge oftheworldgetsbuiltup:Itsagameofconnectthedots,withareveryfewdots andalotoflines. Sowhenwemeditatewetrytoerasealltheimaginarylinesandmakethe awarenessitselfthelinethatconnectsthings.TheBuddhagainedAwakening becausehesawcauseandeffectandhowtheyareconnected.Whenthisis,thatis. Fromthearisingofthiscomesthearisingofthat.Thatshowhedescribedoneofthe insightsinhisAwakening.Hedirectlysawthesethingsastheywereconnected, andthatwasbecausehisawarenesswasconnected. Sowestaywiththebreathasawayofdevelopingthiscontinuous,connected, steadyawareness.Ifyoufindyourselflettingupinyourfocus,justcomeright back. Inthebeginning,ourawarenessislikethephrasesinmusic:Theresalittlebit ofaphraseandthenapause,andthenlittlebitmoreandthenapause.Butwhat youwanttodoasyoumeditateistodevelopanawarenessthatdoesntpause, thatjustkeepsgoing,andgoing,andgoing,becausethebreathkeepsgoing. Theremaybearhythmtothebreathing,butunderneaththelevelofbreath energywiththeintheinandoutbreath,theresanotherkindofenergythats continuallythere.Itslikeabackgroundnoiseinthebody.Andtomakeyour awarenesscontinuous,thatswhatyouwanttofocuson:thisbackground energy.Sometimesyounoticeitastheenergyinthebodyduringthepauses betweentheinbreathandtheoutbreathandbetweentheoutbreathandthein breath.Theresaslightpause,andyettheresstillenergyinthebodythatlets youknowthatthebodyssittinghere.Itdoesnttotallydissolveaway. Youwanttobeintouchwiththatlevelofenergy,too.Infact,themoreyou tuneintothatlevelofenergy,thelessyouneedtheinandoutbreathasyour focus.Theinandoutbreathbecomesjustoneaspectofthebreathenergythat beginstogrowmoreandmorecalm,moreandmorecalm,becauseyouredown onanotherlevel.Youvetunedintoanotherlevelthatsmorecontinuous,that canbeusedasabasisforinsight.Whenyourawarenessiscontinuous,thebreath iscontinuous,youjuststaytheretogether.Thatswhatwereworkingtoward. Sotrytobesensitivetoeventheslightestlapseinyourawareness.Dontwait untilthemindhasalreadyleftthebreathbeforeyouregisterwhathashappened. Sometimesyoufeelastirringinyourawareness.Youwanttomove.Things arentasinterestingastheywere,orforsomereasonoranotherthemindbegins - 15 -

toletupalittlebitbeforeitactuallymovesontosomethingelse.Well,learnhow todetectthat.Thenworkwiththebreath,workwithyourfocusinawaythatcan getaroundthattendencytostiralittlebitandmoveon. Thisiswhyitssoimportantthatthebreathbecomfortable.Themore comfortableitis,theeasieritistostaywithit.Onceitscomfortable,thenyou havetowatchoutforthemindstendencytoloseitsfocus,loseitssharpness. Thatswhyweworkwithspreadingthebreathenergythroughthebody,being awareofthedifferentpartsofthebodyasawayofkeepingourselvesawakeand alerteventhoughthingsaregettingcomfortable,becausewhenwemeditate wereheretodowork,notjusttozoneoutorhavealittlestressreduction. Wevereducedthestresssothemindcanbemorecomfortableinthepresent momentbecauseitsgotworktodointhepresentmoment.Therearethingsits gottofigureout.Itsgottofigureoutwhyitscausingitselfsuffering,exactly whereitscausingitselfsuffering.TheBuddhaemphasizedthewholeissueof karmaandintention,sowelooktosee:Whatintentionsarethereinthemind thatmakeussuffer?Whydontweseethem?Whydowefeelthatthosechoices aresonecessarythatweevenforgettheyrechoices? Thosearesomeofthebigquestionswevegottofigureout.Andtheonly waywecanfigurethemoutisifwestayrightherecontinually,becauseusually thosechoicesaremadeinthegaps,intheseamsinourawarenesswhenwereoff someplaceelse.Infact,whentheresaseamoragapinyourawareness,its usuallyasignthatachoiceisgoingtobemadeinthemind.Itsthemindsway offoolingitself,ofhidingallofitschoicesbehindthecurtains. Sowhenyousensethattendencytowanttoleave,remember:Something importantscomingupandifyourenotheretoseeit,youregoingtomissit. Dontfollowthesameoldpatternthatyouvebeenthroughwhoknowsforhow long,lettingthemindhideimportantthingsfromitself.Whyisithiding?Well, lookintoit.Whatisitembarrassedabout?Whatisitashamedtoshowitself? Whatisittryingtodeny?Whenyoureoperatingfromasenseofsteadycomfort thenitseasiertolookintothoseissuesandnotrunaway. Sothisissueofsteadinessisveryimportant.Itallowsyoutoseethingsthat youotherwisewouldntsee.Itplowsrightthroughthegapsinyourawareness inwhichthemindishidingthingsfromitself,anditzerosinonthebigissuesin themind:Whyisthemindcausingitselfsuffering?Whyisitcausingitselfstress inwaysthatdonthavetobethere? IntheThreeCharacteristics,theBuddhadoespointoutthatanything fabricatedisstressful,butintheFourNobleTruthshefocusesinmoreonthe issueofthestressofclingingandcraving.Thecravingcausestheclinging,and theclingingtotheFiveAggregatesishisbasicdefinitionofstressandsuffering. Thatswhatwevegotoworkon,becausethatsthepartofstressandsuffering - 16 -

thatsnotnecessary.Onceitstakencareof,thentheotherstressesintheworld arenotanissueatall. Sowhatisthisclinging?Whatisthiscraving?Howdowehideitfrom ourselves?Howcanwelearntoseethroughit?Itsbecauseofignorancethat thesethingscanhappeninthemind,andtheonlywaytocombatignoranceisto beassteadyandconsistentinyourawarenessaspossible. Sotheissueofbeingsteadyinyourawarenessisnotjustamatterof concentrationpractice.Itsthebasisforallowingdiscernmenttoarise.Because yourerightthere,andwhenyourerighttherewatchingwhatshappening,you canthelpbutsee.Theproblemiswerealltoooftennothere.Ourgazehasbeen diverted.Ourattentionhasslippedoffsomeplaceelse. Sokeepzeroinginonthebreath,zeroinginonthebreath.Dontletanything elsepullyourattentionaway.

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MaintainingtheObserver
May2003 InThaitheyoftensaytherearetwostepstogettingstartedinthemeditation. Oneistogetyourbodyintoposition:rightlegontopoftheleftlegorleftontop oftherightdependingonwhatyoufindmorecomfortable,yourbackstraight, facingforward,youreyesclosed,yourhandsinyourlap. Thenextstepistogetyourmindinposition.Andthatsmoredifficult becausetheminddoesntusuallywanttostayinanyoneparticularposition.Its alwaysrunningaroundhere,runningaroundthere,alwaysquicklikeacatto jumpatanythingthatcomesalong.AjaanMunoncetalkedabouttheminds song.Therearerhythmsthatgothroughthebody,rhythmsthatseemtogo throughourawareness.Andwestartsingingalongwiththemwithoutreally realizingit,andthenwereoffsomeplaceelse.Whenweputthemindinposition westopsingingalong.Wejustwatchwhatsgoingon. Soyoubringittothebreath.Itsagoodplacetogetoutofyourheadand downintothebody.Giveyourselfagoodcomfortableplacetostayandbeaware ofthebreathcomingin,awareofthebreathgoingout.Noticehowthebreathing feelsindifferentpartsofthebody,becausethebreathingisawholebody process.Ifitsnotawholebodyprocess,itsasignthattheresablockage someplacethatyouvegottoworkwith. Butfirstgetagoodrhythmgoinginanyonespotwhereitseasytowatchthe breath.Itmightbeatthenose,thechest,theabdomen,theneck,themiddleof theheadanyplacewhereallthedifferentpressuresofthebreathcominginand goingoutandthepressuresofyourbloodcirculationfeelrighttogether.Focus thereandallowthebreathtofindwhateverrhythmfeelsgoodrightthere. fthe I mindwandersoff,bringitrightback.Ifitwandersoffagain,bringitbackagain. Youretryingtoputitinposition.Thatmeansfindingagood,comfortable postureforthemind,andthentryingtostaythere.Itsthestayingthatmakesall thedifference.Ifyoujustgetintopositionandthenquicklyjumpaway,you dontgetthebenefitsofbeinginposition. - 18 -

Andtherearelotsofbenefits.One,youregivingthemindaplacetorest,so thatitcanrecoveritsstrengthfromallthatrunningaround.And,secondly, whenitsinpositionitcanwatch,becauseifyoueverwanttowatchsomething carefullyyouhavetobeverystill.Ifyourerunningaroundallthetime everythingisablur.Yousnatchalittlesightofsomethinghere,snatchasightof somethingthere,butyoudontseeanythingcontinuouslywhichmeansyou dontreallyunderstandit. Soweretryingtoputthemindinapositionwhereitcanstayandwatch. Thispositionoftheobserverisaveryimportantpartofthemeditationthe observerthatdoesntgosingingalongwiththedifferentrhythmsorthoughts thatcomethroughthemind,butwatchesthemasevents.Whenyourewatching thingsasevents,youcandecidewhichthingsareworthfollowingthroughwith andwhichonesarenot.Ofcourse,yousometimesfindyourselfslippingoffinto youroldhabitsofsingingalongwiththemind,butyoucancatchyourself,stop, andcomebacktothebreath,comebacktothispositionoftheobserver. Getmoreandmoreusedtobeinghere.Thisiswherethemindcanhavea senseofbeingathome,whereitcanrest,andwhereitcanwatchthemovements ofthemind.Wherearetheyrunningto?Aretheygoingtoaplaceyouwantto go?Ifnot,thenyoujustdropthem,andwhateverrealitytheyseemedtohave justwilldissolveaway.Itsbecauseyougivethemarealitythattheybecame solidandimposingandcanhavepoweroveryou.Butifyoulearnsimplyto watchthemasevents,thenyoucangaintheupperhand. Sowhatyouredoinghereisdevelopingbothaplaceforthemindtorestand aplacewhere,inresting,ithealsitself.Andinthewatchingitlearnsnottobuild upnewdiseases.Asanydoctorcantellyou,therearetwopartstohavingagood healthylife:Oneistakingthemedicinewhenyouneedit,andtheotherishaving ahealthylifestyle.Ifyouwanttobehealthy,itsnotgoodtoeatunhealthyfood, goaroundsmoking,eatingjunkfoodandthencomingtothedoctorandasking formedicine.Themedicinewillhelpbutitsnotnearlyasgoodasmaintaininga healthylifestylewhereyourenotputtingthejunkintoyoursystemtobegin with. Andthesameholdstrueofthemind.Wecomeheretomeditatetohelpheal themind,allthedamageitdoestoitself.Wetendtothinkmoreofthestress cominginfromoutside,butactuallywereplayingalongwiththeoutsidestress, weresingingalongwiththeoutsidestress,whichiswhyitgetsintothemind. Sowecomehere,closeoureyes,sitinastillpositionandgivetheminda chancetowashoutalltheunhealthyenergiesitspickedup.Thisisagoodthing tobedoing,butitwouldbeevenbetterifwecouldmaintainthispositionofthe observerallthetime.Thisiswhatyouwanttotrytodoasthemindgetsmore andmoreusedtobeingsettledatthebreath.Notonlywhenyouresittinghere, - 19 -

butalsowhenyougetupandstartmovingaround,trytomaintainthissame innerposition,thissameinnerpostureofbeingtheobserver. Andtrytonoticewhenyouloseit.Thatsasignyouverunacrosssomething important:oneofthosetricksthemindplaysonitselftomovesomeplaceelse veryquickly;oritsimplyforgetsitselfandjuststartssingingalongwith whateverthoughtcomesalong,whatevermoodcomesalong. Thesethingshavesomuchrealitysimplybecausewesingalongwiththem. Butifyoucanmaintainthepositionoftheobserver,youwatchthesethingsas theycome,andyoubegintoseethedamagetheycandoifyoutakethemin.And yourealizethatyouhavethechoice.Youdonthavetoplayalongwiththem, youdonthavetosingalongwiththem,youdonthavetotakethemin,because youreinapositionwhereyoucanwatch,whereyoucanseethesethingssimply aseventsratherthanastheworldsthattheycanbecomeonceyoustartgetting intothem. Andinthiswayyoufindthatthemedicineofsittingmeditationcango deeperanddeeperandshowevenmoreeffectsthanyoumighthaveimagined before.Uptonowitssimplybeenaholdingaction:Whenthingsarebadyousit down,youwashthingsoutofyoursystem,youfeelbetter,andthenyougoback toyouroldhabits.Andasaresult,themeditationdoesntgetachancetoreally seepindeeply,toshowitselfasanythingmorethansimplestressreductionor relieffromallthesufferingyourecarryingaround. Butwhenyoucanmaintainthepositionoftheobserver,itbecomesalifestyle, awayoflivinginwhichyourenotbringinginallthoseotherthingstoburden themind.Nomatterhowthebodymoves,nomatterhowthemindmoves,you maintainthisposition.Ifyoucankeepthatup,thenwhenyoucometositand meditateyoufindthemeditationgoesdeeper,anddeeper,anddeeper,andyou seethatitcandomorethingsthanyoumighthaveimagined.Itcanaddressthe moresubtlediseasesinthemind,themoresubtleharmthemindisdoingto itself. Itslikemaintainingayogapositionorastretch:Thefirstcoupleofseconds arehard,andthenyourelaxintothestretchandyoufindyoucangofurther becauseyougiveitmoretime,morecontinuoustime,toworkitseffects. Meditationisnotheresimplyforcopingwiththestressesandstrainsoflife. Itsforshowinghowwecanultimatelygobeyondcausinganysufferingorstress forourselvesatall,notonlyforourselves,butalsoforthepeoplearoundus.We learntoopenuptoadifferentdimensioninthemindthatliesoutsideoftime, andoutsideofspace,outsideofalltheworldswecancreateforourselves. Buttoseethatyouhavetogivethemeditationtime,andyouhavetomakeit partofalifestyle,awayoflivinganinnerposture,aninnerpositionthatyou maintainthisobserverwhowatchesthemoodscomeandgo,watchesthe - 20 -

thoughtscomeandgo,doesntsingalongwiththem,doesntcauseitselfthe damagethatitusedto.Andyoufindthatthepostureoftheobservergoesdeeper anddeeperanddeeper.Theobservercanseemoreandmorebecauseyougiveit thetimetodevelop,tobecomestrong,tobecomeyourrealhomewhereyou settledown. Soideally,ultimately,whenyoumeditate,itwontbeamatterofgettingin position.Yougetthebodyinposition,butthemindisalreadyinposition.Thats whatyouwant,becauseitbecomesyourhabitualposition.Insteadofrunning outafterthis,runningoutafterthat,singingalongwiththistune,singingalong withthattune,youresteppingbackabit.Youhaveaplacetostepbackand simplywatchthesethings.Iftheresanyusetothem,youfollowthroughwith them.Ifnot,youjustletthemgo. Thisbecomesthebasicstanceofthemind. AsIsaid,whenyoureachthat,themeditationshowsthatitcandoalotmore thanyoumighthaveimagined.Itcansolveproblemsyoudidntevenknowyou had,eliminatelevelsofsufferingandstressyoudidntevenknowyouwere causing,becausetheywerealwaysthereinthebackground. Nowthatthemindisevenmoresubtleandstill,itcanseethesethings.And itsonlywhenyouseethingsthatyoucanletthemgo.

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NaturalInsight
November23,1995 Comingouttoaquietplacelikethisisveryimportantforthemind,because themindneedstimetogetawayfromitsdaytodayissues.Theaffairsofdaily lifearelikewindblowingacrossthesurfaceofwater.Whenthewaterisruffled, youcantseewhatliesbeneaththesurface.Soyouhavetocomeouttoaplace likethiswheretherearenotthatmanyissuesgoingon,justtheverybasicissues ofkeepingthebodyalivewalkingwhenyouneedtowalk,sittingwhenyou needtositsoyoucanstopthewindfromrufflingthewater,andtheaffairsof themindcancomemoreandmoretothefore.Whenthesurfaceofthewater growsclearandsmooth,youcanlookdowninside,intothemind. Andwhatthemindhastoshow,itsgoingtoshowatitsownpace,initsown way.Wemaycomewithanideathatwedliketodealwithaparticularproblem, getsomethingstraightenedout,orweregoingtoforcethepracticetogoin certainstagesandcertainstepslikewevereadaboutsomeplace.ButasAjaan Fuangsaid,Themindhasitsownstages,itsownsteps.OrasAjaanLeesaid, Thewaysofthemindaresocomplexyoucouldneverputthemintoabook. Sotodealwiththesecomplexitieswehaveaverysimpletechnique:Focuson thebreath.Bealertandmindful,andstaywiththebasictechnique.Andjustby doingthatoverandoveragain,thethingsthataregoingtocomeupinthemind willcomeup,attheirownpace.Theyllrevealthemselvesbitbybitbybit.Thisis wherepatiencecomesintothepractice.Therearesomeissuesyoudliketohave dealtwithrightaway,buttheydontcomeup.Themindisntreadytohandle them.Soyoujustchipawayatthebasictechniqueandseewhatdoescomeupon itsown. Whenthingscomeintheirownway,itslikesandingwood:Youpolishthe woodinordertobringoutthegrainthatsalreadythere.Ifyouhave preconceivednotionsofwhatyoudlikethegraintolooklikeandtrytopaint thosedesignsonofthewood,youendupwithsomethingunnatural,andyou coverupthegrainthatsalreadythere.Butifyousimplypolishthewood - 22 -

withoutanypreconceivednotionsbeyondtheactofpolishing,thenaturalgrain ofthewoodcomesout.Andthesamewithmeditation:Intheprocessofkeeping themindwiththebreathyoulearnalotofimportantthingsalreadythereinthe bodyandmind,someofwhichyoudidntexpect. Thisiswhywealwayshavetobeopentowhatevercomesupinthecourseof themeditationwhateverinsights,whateverrealizations,whateverissuesarise becausemanytimesthethingsthatcomeuparemorevaluablethanwhatyou thoughtyouwerelookingfor.Ifyouretoobusylookingforsomethingelse,you missseeingwhatsactuallythere.Someditationisatraininginlearningtobe verypatientwiththemind,andtobeopenwithitandseeasyousubjectthe mindtothetrainingwhattraits,whatcharacteristicsitshowstoyou.And youvegotthebasictechniquetodealwithwhatevercomesup. Weweretalkinglastnightaboutthedifferentwaysofbringingyourmind backtothebreath,backtothepresent,andtherearealotofimportantlessons rightthereintheprocessofbringingthemindback.Manytimesweget frustratedwithit:Whenisthisproblemgoingtostop?Well,ifitkeepscoming back,itsanimportantissue.Wevegottolearnhowtomasterbringingthemind back,becauseindoingsoyoulearnanawfullotaboutthemind,alotof unexpectedthingsabouthowthemindslipsoffthebreath,howitavoidscertain issues,howitcooksupotherissuestogetinthewayofseeingthingsitjust doesntwanttosee.Andinthesimpleprocessofbringingthemindback,trying tobemindful,tryingtobealert,youcatchsightofthingsyoudidntseebefore, thatusedtobeintheblindspots,butnowyoubegintocatchoutofthecornerof youreye. AstheBuddhasaid,learninghowtodealwiththeprocessofdistraction whenyouvereallymasteredit,whenyourereallygoodatitcantakeyouall thewaytoarahantship.AlotoftheBuddhasteachingsarelikethis:justvery simpletechniques,verysimplethingstodowiththemind,andtheunexpected realizationsthatcomeupinthecourseofdoingthetechnique. Thisisoneofthereasonswhyyoucantmapoutthewaysofthemind.Atthe sametime,though,youcantthinkthatsimplyfollowingtheinstructionsinthe meditationisgoingtobeenough.Youvegottobeasobservantaspossible,all around.Thatswhywesaysometimes,Youvegottoplaywiththemeditation. Youneedasenseofexperimentation,becauseoftentimesthethingsyoucatch outofthecornerofyoureyeasyoureworkingwithatechniquearethe importantrealizations.Thosearethethingsthatmakearealdifference. Sowhenyousitdownandmeditateeventhoughyouveseenthestepsof thepathlaidout,youmayhaveageneralideaofwhatitsallaboutandwhere itsgoingstill,youvegottoputthatknowledgeaside.Wereheretrainingthe mind,andyetthemindisbothtrainerandtrainee.Themapisforthetrainer,just - 23 -

soyouknowwhereyoureheaded,whereyouregoing,butwhentheminditself isbeingtrainedyouhavetoputthemapasideandjustseewhatsrighttherein thepresentasitcomesup.Andinthecourseofdealingwiththepractice,alotof unexpectedthingsdocomeup,andyouhavetobereadyforthem,tonotice themastheycome. Sostickwithyourbasictechnique,butkeepyourrangeofvisionbroad. Anddonttrytodefinethingstooheavilyinadvance.Thepurposeofthe meditationtobecomemoreandmorefamiliarwiththewaysofthemind,and thekindofknowledgethatcomeswithfamiliarity,thoughitgoesverydeep, comesinlittleincrements.Itslikegettingtoknowaperson.Youcantjustwalk uptosomeoneandsmileandshakehandsandbecomefriends.Youcanbe friendlyatthebeginning,butactuallybecomingfriendstakestimetogetto knowthepersonsstrengthsandweaknesses,hissenseofhumor,thethingsyou cantrusthimon,thethingsyoucanttrusthimon.Alltheseformsofknowledge comeinaveryindirectway.Whenunexpectedeventsariseandyoubegintosee thatpersoninadifferentlighthowhebehavesinanemergency,howhe behaveswhenyoureintrouble:Thisishowyougettoknowtheotherperson.It takestime. Thesamewiththemind.Youfocusonthebasictechniqueofkeepingwith thebreath,andeventuallyyoustumbleoversomereallyimportantveinsinthe mind.Theymaybeveinsofgold,veinsofdiamond,oranoldlayerofgarbage thatgotlaiddownsometimeinthepast.Butthebasictechniqueisjustbeing here,beingobservant,watchingwhathappens,andthethingswillcomeout layerbylayerbylayerastheywerelaiddown. Sowhenyoumeditateyoucantsitdownandsay,Okay,thisparticular sessionImgoingtounderstandthisdefiilementorImgoingtoattainthatlevel ofjhana.Imgoingtounderstanddependentcoarising.Imgoingtounderstand mychildhoodhangups.Thatdoesntgetyouanywhere.Justtellyourself,For thisbreathImgoingtoberighthere.Imgoingtobemindful.Alert.Imgoingto trytosettledownwiththebreathasmuchasIcan. Therearepartsofthemeditationyoucanwill,whichiswhytheBuddha talksaboutthem.Forexample,therangeofyourawareness:Youcanwilltobe awareofthewholebodyasyoubreathein;youcanwilltobeawareofthewhole bodyasyoubreatheout.Youcanwilltofocusexclusivelyonaparticularpartof thebody.Youcanwilltoletthebreathgrowcalm.Youcanwilltofocuson pleasureorraptureorwhereveryouwanttofocusitinregardtothebreath. Thosearethingsyoucanwill. Thatsthedifferencebetweenconcentrationandinsight.Concentrationisa matterofusingyourwill.Itsfabricated,astheBuddhasays.Butinsightis somethingyoucantwill.EventhoughyoutellyourselfImgoingtobevery - 24 -

carefullynotingthisandnotingthat,thatsaverypreciseformofconcentration. Itsnotvipassana;itsnotinsight. Theinsightconsistsoftheunderstandingthatcomeswhenyousuddenlysee thingsrightinfrontofyou,andmanytimesitsnotwhatyouweretoldyouwere goingtosee.Andtherealtestisiftheunderstandingorthevisionyouhave bringsthemindtopeace.Yetevenifitistrueinsight,youhavetoletitgowhen itsdoneitsworkandjustgobacktothetechnique.Ifitssomethingthatreally makesabigdifferenceinthemind,itcanthelpbutmakeadifferenceinthe mind.Youdonthavetomemorizeit.Youdonthavetojotitdownortryto makeyourselfseethingsinthatlightfromthenonin.Thatsafalsekindof insight,inwhichyourperceptionscoverupthepossibilityofanynewinsights arisingrightafterthem. Sowhatevercomesupinthepractice,youtakenoteofitandletitpass.Ifits important,itllshiftthegroundunderyourfeet.Ifitsnot,thenwhybotherwith it?Justletitgo.Youronejobistostickwiththebasicstepsofthepractice. ThisiswhytheBuddhasmeditationinstructionsaresoverysimple.He focusesonhowyoubreathe,whereyoufocusyourattention,whatrangeof awarenessyoudevelop.Thatsprettymuchalltheinstructionhegives.Hegives afewwarningsaboutsomeoftheissuesthatmaycomeupandhowyoushould contemplatethem.Whensomethingscomeup,youhavetoimmediately contemplatethemasbeinginconstant,stressful,notself,soyoucanletthemgo. Atothertimes,someverydelightful,exquisitesensationscancomeupand youvegottostaywiththem,letthemdevelop,untilyouseewhereeventheyare stressful,eventheycanbeaburden,andyoucanletthemgo. Ifparticularproblemscomeupthingslikelust,anger,delusion;sleepiness, restlessness,uncertaintytheBuddhahasparticulartechniquesfordealingwith them.Butthenhehasyougetbackheretothebreathwhentheissuehaspassed, forthisisyourhome. Thebreath,hesaid,isthemostrefreshingformofmeditation.Hecomparedit tothefirstrainstormoftherainyseason.IfyouveeverbeeninIndiaorinAsia duringthehotseason,youknowwhatitslikewhenthefirstrainscome.Theres beendustintheairformonthsandmonths,alongwiththeoppressivenessofthe drynessandheat,andallofasuddentheraincomesandcoolseverythingoff, washesthedustallaway.Theairissuddenlyclearlikeithasntbeenformonths. Thatstheimagehegivesforbreathmeditation.Itsthetopicofmeditationthatll clearawayallunskillfulstates,soyoukeepthisasyourhomebase.Itmayseem alittlebittoosimple,butthatssimplytheverdictcomingfromthepartofthe mindthatstryingtoplanthingsandarrangethingsandfigurethingsoutin advance. - 25 -

Sojuststickwithit,stickwithit,stickwithit.Andwhatsgoingtocomeupis goingtocomeup,anditllcomeupinlittlebitsandpieces.Butitcomesupas yourowninsight. Usingyourowninsightisalotbetterthanusingtheinsightyougetinbooks, becausethoseinsightsareborrowed,prepackaged,liketheadviceinanastrology column.Youcantbesureifitsrightforyoutouserightnow.Butwhenthe mindgetstothepointwhereyouvepolisheditwiththebreath,theinsightsthat arisearejustrightforthetimeandplace.Itsaverynaturalprocess.Itsaprocess thatallowsthemindtoseeclearlyintoitself,whateveristhere.Justdonttryto planthingsinadvance,becauseyouhavetorememberthatwerealloperating fromignorance,andourplansandourdesignsonthepracticecomefrom ignoranceaswell. Sotrythetechniquewithaminimumofplanningandaminimumof designing.Whenyoustickwiththat,thethingsthatcouldntcomeoutbefore, thatdidnthavetheopening,canarisewithinthemind,attheirownpace,in theirowntime.Andyourerightheretocatchsightofthem.

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Glossary
Absorption:SeeJhana,below. Ajaan(Thai):Teacher;mentor. AjaanFuang: AjaanLee: AjaanMun: AjaanSuwat: Arahant:Apersonwhohasabandonedalltenofthefettersthatbindthe mindtothecycleofrebirth,whoseheartisfreeofmentaldefilement,andisthus notdestinedforfuturerebirth.AnepithetfortheBuddhaandthehighestlevelof hisNobleDisciples.Sanskritform:arhat. Awakening:SeeBuddhoandNibbana,below. Buddho(Buddha):Awake;enlightened.AnepithetfortheBuddha. Canon:TipitikatheBuddhistCanon;literally,thethreebaskets disciplinaryrulesformonksandnuns,discourses,andabstractphilosophical treatises.Sanskritform:tripitika. Concentration:Samadhithepracticeofcenteringthemindinasingle sensationorpreoccupation. Dhamma:(1)Event;action.(2)Aphenomenoninandofitself.(3)Mental quality.(4)Doctrine,teaching.(5)Nibbana(althoughtherearepassagesinthe PaliCanondescribingnibbanaastheabandoningofalldhammas).Sanskrit form:dharma. FiveAggregates:Khandhaliterally,aggregate,heap,pile.The aggregatesarethebasicbuildingblocksofdescribableexperience,aswellasthe buildingblocksfromwhichonessenseofselfisconstructed.Therearefivein all:physicalform,feeling,perception,thoughtconstructs,andconsciousness. Sanskritform:skandha. FourNobleTruths:Ariyasaccaliterally,nobletruth;specifically,the FourNobleTruths:theNobleTruthofsufferingandstress;theNobleTruthof theoriginofsufferingandstress;theNobleTruthofthecessationofsuffering andstress;andtheNobleTruthoftheEightfoldPathleadingtothecessationof sufferingandstress. - 27 -

Insight:SeeVipassana,below. Jhana:Mentalabsorption.Astateofstrongconcentrationfocusedonasingle sensationormentalnotion.Sanskritform:dhyana. Ignorance:Avijjaunawareness,obscuredawareness,delusionaboutthe natureofthemind. Metta:Goodwill;kindness;benevolence;friendliness. MiddleWay,The: Mindfulness:Satitheabilitytokeepsomethinginmind;alertness;self collectedness;powersofreferenceandretention. Nibbana:Literally,theunbindingofthemindfrompassion,aversion,and delusion,andfromtheentireroundofdeathandrebirth.Asthetermalso denotestheextinguishingofafire,itcarriesconnotationsofstilling,cooling,and peace.(AccordingtothephysicstaughtatthetimeoftheBuddha,aburningfire seizesoradherestoitsfuel;whenextinguished,itisunbound.Sanskritform: nirvana. Pali:ThenameoftheearliestextantcanonoftheBuddhasteachingsand,by extension,ofthelanguageinwhichitwascomposed. Perception:Saalabel;allusion;actofmemoryorrecognition; interpretation. Thoughtconstruct:SankharaThefashioningorformingofurges, thoughts,etc.,withinthemind.Theforcesandfactorsthatfashionthings,the processoffashioning,andthefashionedthingsthatresult;allthingsconditioned, compounded,orconcoctedbynature,whetheronthephysicalorthemental level. ThreeCharacteristics:TilakkhanaThethreecharacteristicsinherentinall conditionedphenomena:beinginconstant,stressful,andnotself. Vipassana:Insight,ofsuchatypeasisdeepandeffectiveincuringthe habitualproductionofunwholesomestatesofmind.Itisinsightwhicharises fromwisdomandisbasedonaclearandquietmind. Wat(Thai):Monastery.

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