Vipassana [mindfulness] meditation class @SABS Part 4

Lesson  4, April 5, 2013.

Bro. KC gave a brief recap of lessons 1, 2 & 3 of the meditation class pertaining to dealing with various secondary objects whilst doing sitting meditation. 

He went on to speak about the Second Foundation of Mindfulness i.e. Mindfulness on the Feeling - Taking feeling as an object of mindfulness meditation. The three types of feeling are pleasant feeling, unpleasant feeling and neutral feeling. These feelings are either bodily based [correspond with bodily sensations] or mental based [correspond with mental states].
Noting body based feelings during sitting meditation
When experiencing bodily pain/ache/discomfort, the yogi has the choice of taking the bodily sensation as an object of mindfulness [mindfulness on the body] or the resulting unpleasant feeling [mindfulness on the feeling] as the object of mindfulness.  When the bodily pain/ache/discomfort eases and fades away a sense of relief is experienced. This sense of relief is a pleasant feeling. Hence, the yogi would have noted the unpleasant feeling due to bodily pain/ache/discomfort being replaced by a pleasant feeling attributed to the sense of relief experienced.

Mental based feelings

Mental states corresponding to pleasant feeling : bliss, joy, happiness, delight, gladness, gratitude, appreciation, etc.

Mental states corresponding to unpleasant feeling : anger, resentment, aversion, irritation, annoyance, worry, fear, anxiety, sadness, depression, grief, paranoia, jealousy, etc.

Mental states corresponding to neutral feeling : equanimity, peace, calmness, etc.

Whatever mental state a yogi experiences he/she has the choice of taking the mental state as an object [mindfulness on the mind] or its corresponding feeling [mindfulness on the feeling]. Yogis can practise mindfulness on the feeling [mental based] during formal meditation and informal practice of mindfulness in daily life.

WALKING MEDITATION

Before we begin to walk note the standing posture by mentally labeling standing, standing, standing; standing, standing, standing. Then note the intention to walk prior to walking. While walking, we take the walking movement [especially the lower part of the legs] as our primary object of mindfulness. Before stopping at the end of the yogi's walking path one is to note the intention to stop. Then note the standing posture mentally labeling standing, standing, standing; standing, standing, standing. Before turning the yogi is to note the intention to turn. While turning one can mentally label turning, turning, turning. Then note standing, standing, standing. Repeat the process accordingly.

In the process of walking, the yogi's eyes are to be cast downwards about 3 to 4 feet away. Both the arms are to be on the back side, front side or side as you wish.

The pace of walking is to correspond with the yogi's present mental state. When the mind is still active, probably at the beginning of one's meditation the yogi can walk relatively faster. When the mind is calmer the yogi naturally slows down his/her pace of walking.

Dealing with thought as a secondary object during walking meditation

Amidst walking when the yogi notices the arising of a thought he/she is to note "thought" without going into the content of the thought. Pause. Redirect the attention to the mind with the intention of ensuring no new thought arises. Then note the intention to walk and resume walking.