Lesson 2, Feb. 1, 2013.
Bro. KC gave a brief recap of the Lesson 1 Meditation class which was held on 4/1/13 for the benefit of new joiners. (Please refer to previous notes).
Bro. KC gave a brief recap of the Lesson 1 Meditation class which was held on 4/1/13 for the benefit of new joiners. (Please refer to previous notes).
(I) How to deal with
bodily sensations such as pain and numbness as a secondary object whilst doing
sitting meditation?
a) Have the RIGHT
UNDERSTANDING about bodily sensations like pain:
i) It is natural
for the body to produce bodily sensations.
ii) Pain is merely a bodily sensation, nothing more.
iii) Yes it is unpleasant, excruciatingly unpleasant even.
ii) Pain is merely a bodily sensation, nothing more.
iii) Yes it is unpleasant, excruciatingly unpleasant even.
b) Right Understanding leads to RIGHT ATTITUDE:
i)
It's ok. No need to resist, reject and hate.
ii) Accept it with kindness.
iii) Allow nature to take its course. Let it be.
ii) Accept it with kindness.
iii) Allow nature to take its course. Let it be.
c) Mindfulness technique
(practice) - 3 steps:
i) Locate the location
of the body where sensation e.g. pain is most prominent.
ii) Observe the nature
of the sensation e.g. type of pain.
iii) Observe its intensity
(changing/status quo for how long)
iv) Gently bring your attention back to the primary object i.e. the rising and falling movements of the abdomen when the sensation is no longer prominent or you deem you have observe the sensation enough.
iv) Gently bring your attention back to the primary object i.e. the rising and falling movements of the abdomen when the sensation is no longer prominent or you deem you have observe the sensation enough.
(II) How to deal with
thoughts as secondary object whilst doing sitting meditation?
a) Have the RIGHT
UNDERSTANDING regarding thoughts:
i) It natural for the
mind to produce thoughts.
ii) Thoughts can be classified as intentional thoughts and unintentional thoughts. During sitting meditation our initial intention is to observe the rising and falling movements of the abdomen and not to think. So if the thoughts still arise they are deemed unintentional thoughts that arose on its own accord.
ii) Thoughts can be classified as intentional thoughts and unintentional thoughts. During sitting meditation our initial intention is to observe the rising and falling movements of the abdomen and not to think. So if the thoughts still arise they are deemed unintentional thoughts that arose on its own accord.
b) Right Understanding leads to RIGHT ATTITUDE:
i) It's ok. No need to resist, reject and hate or be upset.
ii) Accept it with kindness.
c) Mindfulness technique (practice):
ii) Accept it with kindness.
c) Mindfulness technique (practice):
i) If the mind is
sharp and quick enough to note the arising of a singular thought just note and
label 'thought' without going into the content of the thought.
ii) If the first thought that has arisen had slipped one's attention leading to more thoughts arising it means the thinking process is taking place. Once one is aware of the thinking process note and label 'thinking', 'thinking', 'thinking' without going into the content of the thoughts.
iii) Gently bring your attention back to the primary object i.e. the rising and falling movements of the abdomen.
ii) If the first thought that has arisen had slipped one's attention leading to more thoughts arising it means the thinking process is taking place. Once one is aware of the thinking process note and label 'thinking', 'thinking', 'thinking' without going into the content of the thoughts.
iii) Gently bring your attention back to the primary object i.e. the rising and falling movements of the abdomen.
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