Lesson 8, Aug 2, 2013
Bro KC started the class by sharing feedback about the yogis' practice.
He suggested we incorporate metta [in pali, meaning loving kindness] in our meditation practice. We are to have loving kindness towards ourselves at all times especially in relation to our journey of Vipassana practice. By not having any expectation pertaining to our practice we avoid potential stress, disappointment and frustration. This is one way of being kind to ourselves. At the same time when we manage to put in the effort to practice formally and informally, rejoice over the efforts put in. Always be encouraging and supportive of our practice instead of being critical and judgmental. Being patient is a helpful attitude to adopt. So is being resilient.
The following were yogis' experiences that Bro KC helped address :
Bro KC started the class by sharing feedback about the yogis' practice.
He suggested we incorporate metta [in pali, meaning loving kindness] in our meditation practice. We are to have loving kindness towards ourselves at all times especially in relation to our journey of Vipassana practice. By not having any expectation pertaining to our practice we avoid potential stress, disappointment and frustration. This is one way of being kind to ourselves. At the same time when we manage to put in the effort to practice formally and informally, rejoice over the efforts put in. Always be encouraging and supportive of our practice instead of being critical and judgmental. Being patient is a helpful attitude to adopt. So is being resilient.
The following were yogis' experiences that Bro KC helped address :
1) Meditation at home vs in the temple.
It is normal for yogis to generally find meditating in the temple more conducive compared to meditating at home. However, it is helpful to train one's mind to meditate at home just as well. The key is to learn to accept whatever surrounding conditions present when one meditates at home instead of prefering/desiring/craving/expecting otherwise. Preference is a subtle form of desire. Desire is a hindrance. Together with expectation and craving they are all unwholesome. The right attitude to adopt is be accepting of whatever surrounding conditions present and not have any preference/desire/craving/expectation.
2) Walking meditation and seeing.
Some yogis may find the sense of seeing distracting while doing walking meditation. During walking meditation seeing is not the primary object. We take the walking movement (especially the lower part of the legs) as our primary object of mindfulness.
The sense of seeing is merely to guide us walk on the right path [not knocking into other yogis or objects] and help us know when to stop at the end of our path. The eyes are to be cast downward about 4 - 6 feet ahead of us. Yogis are to adjust this distance themselves so as feel comfortable not feel giddy.
3) Sitting meditation and wandering mind.
When the mind wanders while meditating acknowledge [be mindful and accept] that the mind has wandered and gently bring your attention back to the primary object of the rising and falling movements of the abdomen. Repeat this process each time the mind wanders. No need to expect/desire for the mind not to wander.
4) Sitting meditation and bodily pain.
Have the right understanding regarding bodily pain. It is natural for the body in sitting meditation to sometimes produce bodily sensations including pain. It is also possible for yogis to not experience bodily pain during one's siiting meditation. Bodily pain is neither good nor bad. It is a natural phenomenon. If bodily pain arises it provides us the opportunity to observe the bodily pain and be mindful of its nature, intensity and ensuing changes [mindfulness on the body]. We can go on to be mindful of the resulting unpleasant feeling [mindfulness on the feeling] and mental state either aversion or equanimity [mindfulness on the mind]. The right attitude is to accept it with kindness when it arises. No need to resist, reject and hate or be upset.
However, if the bodily pain is injurious in nature such as slipped disc, leg sprained, etc. one need not sit in the usual posture of sitting cross legged. One can sit on a chair upright but not leaning against the back of the chair.
5) Coughing during formal group meditation practice.
Have the right understanding. The need to cough is a natural phenomenon. Go ahead and cough if you need to. It is not your intention to disturb other yogis when you cough. The yogis are trained to note hearing, hearing, hearing when they hear any sound be it the sound of coughing or other sounds and redirect their attention back to their primary object thereafter. Relax. Need not feel remorseful.
We went on to do walking meditation practice the techniques of 1-step, 2-step, and 3-step that we learned before. Followed by sitting meditation.
We learn different skills when we get the opportunity to practise if the object is there for us to practise. For example when bodily sensation such as pain arises and is prominent we get the opportunity to practise noting pain and develop the skill of noting pain or other bodily sensations. When we note feeling we get the opportunity do develop the skill of noting feeling. So is noting the rising and falling movements of the abdomen, walking movements during walking meditation, mental state, etc. Each type of noting helps us to develop the relevant skill. The right attitude to adopt is ro have no preference. Be open to any conditions, come what may. The Right Attitudes you learn here is not only helpful in Vipassana meditation but in life as a whole.
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