Lesson 3, March 1, 2013.
Bro. KC gave a brief recap of the Lesson 2 Meditation class which was held on 1/Feb/13. Followed by sitting meditation practice, yogis' sharing on practice, Bro. KC's comments/guidance on yogis' practice and Q & A pertaining to the practice. Dealing with secondary objects other than those mentioned in previous lessons whilst doing sitting meditation?
Bro. KC gave a brief recap of the Lesson 2 Meditation class which was held on 1/Feb/13. Followed by sitting meditation practice, yogis' sharing on practice, Bro. KC's comments/guidance on yogis' practice and Q & A pertaining to the practice. Dealing with secondary objects other than those mentioned in previous lessons whilst doing sitting meditation?
1) Mindfulness on the Mind [Third Foundation of
Mindfulness]
a) Restless /wild mind
i) Right Understanding : For decades the mind had not been
cultivated. Hence, it is understandable that the mind is currently wild and
restless.
ii) Right Understanding leads to Right Attitude : Accept the current nature of the mind being wild and restless. No need to resist, reject and hate it.
iii) Mindfulness technique/practice : Upon noticing the mind is restless/wild whilst trying to note the primary object of the rising and falling movements of the abdomen one is to drop one's attention on the primary object and pay attention instead to the restless/wild mind. While noting the restless/wild state of mind one can mentally label restless/wild mind, restless/wild mind, restless/wild mind. After the restlessness has somewhat subsided one can gently redirect one's attention to the rising and falling movements of the abdomen.
b) Sleepy mind
ii) Right Understanding leads to Right Attitude : Accept the current nature of the mind being wild and restless. No need to resist, reject and hate it.
iii) Mindfulness technique/practice : Upon noticing the mind is restless/wild whilst trying to note the primary object of the rising and falling movements of the abdomen one is to drop one's attention on the primary object and pay attention instead to the restless/wild mind. While noting the restless/wild state of mind one can mentally label restless/wild mind, restless/wild mind, restless/wild mind. After the restlessness has somewhat subsided one can gently redirect one's attention to the rising and falling movements of the abdomen.
b) Sleepy mind
i) Right Understanding : One can get sleepy due to tiredness,
having insufficient sleep, etc.
ii) Right Understanding leads to Right Attitude : It's ok. Allow it. Need not resist, reject and hate it.
iii) Mindfulness technique/practice : At the onset of sleepiness whilst trying to observe the rising and falling movements of the abdomen, drop one's attention on the primary object and pay attention instead on the sleepy mind. Observe how the sleepy mind gets heavier and heavier and more and more dull. There are two possible outcome to noting the sleepy mind. The mind may eventually clear up [no more sleepy] or one goes to sleep. Upon having the mind cleared up or awaking after the sleep resume attention on the rising and falling movements of the abdomen.
2) Mindfulness on the Dhamma [Fourth Foundation of Mindfulness]
Mindfulness on the sense of hearing
ii) Right Understanding leads to Right Attitude : It's ok. Allow it. Need not resist, reject and hate it.
iii) Mindfulness technique/practice : At the onset of sleepiness whilst trying to observe the rising and falling movements of the abdomen, drop one's attention on the primary object and pay attention instead on the sleepy mind. Observe how the sleepy mind gets heavier and heavier and more and more dull. There are two possible outcome to noting the sleepy mind. The mind may eventually clear up [no more sleepy] or one goes to sleep. Upon having the mind cleared up or awaking after the sleep resume attention on the rising and falling movements of the abdomen.
2) Mindfulness on the Dhamma [Fourth Foundation of Mindfulness]
Mindfulness on the sense of hearing
i) Right Understanding : When the ear base comes
into contact with any sound the normal tendency is to perceive the nature of
sound [what sound] and react with like or dislike. These reactions may
lead on to desire [for pleasant sound like birds chirping] or aversion [for
unpleasant sound like handphone ringing/singing during meditation
class]. Both desire and aversion are hindrances to meditation.
ii) Right Understanding leads to Right Intention : Avoid having the mind reacting with like and dislike and consequently desire and aversion.
iii) Mindfulness technique/practice : Upon hearing any sound whilst observing the primary object, note and label hearing, hearing, hearing without going into the content of the sound [what sound, who made the sound, etc.]. This is to give it a neutral effect and avoid the mind reacting. Then gently redirect the attention to the primary object even though the sound may persist.
Note: Steps 2) i), ii) and iii) can be similarly applied for all other sensing i.e. seeing, smelling, touching and thinking.
ii) Right Understanding leads to Right Intention : Avoid having the mind reacting with like and dislike and consequently desire and aversion.
iii) Mindfulness technique/practice : Upon hearing any sound whilst observing the primary object, note and label hearing, hearing, hearing without going into the content of the sound [what sound, who made the sound, etc.]. This is to give it a neutral effect and avoid the mind reacting. Then gently redirect the attention to the primary object even though the sound may persist.
Note: Steps 2) i), ii) and iii) can be similarly applied for all other sensing i.e. seeing, smelling, touching and thinking.
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