Vipassana [mindfulness] meditation class @SABS Part 5

Lesson 5, May 3, 2013. 

Bro. KC asked  yogis to share their experience and questions on their personal practice of sitting and walking meditation. The following were the questions raised and answers given by Bro. KC :

1) During sitting meditation, many thoughts arose one after another at quick succession. How to note this kind of secondary object when it occurs in this manner?

The mind can pay attention to one object at a single time.  Try your best to note the appearance of thought as soon as it arises. In other words, aim to 'see' the arising of thought as it occurs. If the mind is sharp and quick enough, it will be able to note the arising of thought label thought without going into the content of the thought. Gently, redirect the attention to the primary object of the rising and falling movements of the abdomen.

Observing the way thoughts occur help us to understand that it is uncontrollable, uncertain and unpredictable. That is the nature [reality] of the mind. Having this Right Understanding helps us to adopt the Right Attitude viz. it is okay, let it be, no need to desire otherwise.

2) During sitting meditation, as one's noting is unclear it often leads sleepiness. How to improve one's noting?

This phenomenon called superficial noting is quite common amongst some beginners.  Determine the mind to sink into the primary object of rising and falling movements of the abdomen. Pay attention to the abdominal movements from the beginning of the rising right through the end of the rising. And from the beginning of the falling right through the end of the falling. Over time pay attention also to the transitions between the end of the rising and the beginning of the falling; and the end of falling and the beginning of the rising. To enhance the clarity of one's noting one can put one hand on the abdomen.

Mindfulness on the Mind (Third Foundation of Mindfulness)

Mindfulness on the mind refers to mindfulness on the mental state. There are wholesome mental states and there are unwholesome mental states. Wholesome mental states are rooted in non-delusion, non-greed and non-hate. Unwholesome mental states are rooted in delusion, greed and hate.

Unwholesome mental states :
Rooted in delusion
Nature of mind : blind to Dhamma (4 Noble Truths, Law of Kamma, 3 universal characteristics of existence, cause and effect, what is wholesome and what is unwholesome, etc).

Mental states :
a) Ignorance [of Dhamma]

b) Non-mindfulness

c) Wrong understanding/view

d) Confusion

e) Doubt

f)  Blurr/dull Mind

Rooted in greed
Nature of mind : i) Thirst/hunger
                        ii) Not satisfied
 

Mental states :

a) Craving, desire, lust, expectation, wanting, longing, yearning, etc.

d) Attachment, grasping, clinging, compulsion, obsession, addiction and dependancy.

Rooted in hate

Nature of mind : i)  Dislike
                        ii)  Non-acceptance

Mental states :

a) Anger, aversion, resentment, ill-will, impatience, irritation, annoyance, rage, vengeance, jealousy, remorse, etc.
b) Fear, worry, anxiety, paranoia, etc.

c) Grief, sadness, depression, etc.

To practise mindfulness on the mind pay attention to the mind, observe and note the mental state present.

Walking Meditation

Bro. KC recapitulated the 1-step method for the benefit of the yogis who missed the previous lesson. He then taught the yogis the 2-step method of walking meditation. Yogis generally found that practising the 2-step method of walking meditation gave them increased mindfulness vis-a-vis the 1-step method.