Ven. Henepola Gunaratana     43 posts


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Also, the mind does not stay all the time with the feeling of breath. It goes to sounds, memories, emotions, perceptions, consciousness and mental formations as well. When we experience these states, we should forget about the feeling of breath and immediately focus our attention on these states--one at a time, not all of them at one time. As they fade away, we let our mind return to the breath which is the home base the mind can return to from quick or long journey to various states of mind and body. We must remember that all these mental journeys are made within the mind itself Every time the mind returns to the breath, it comes back with a deeper insight into impermanence, unsatisfactoriness and selflessness. The mind becomes more insightful from the impartial and unbiased watching of these occurrences. The mind gains insight into the fact that this body, these feelings, various states of consciousness and numerous mental formations are to be used only for the purpose of gaining deeper insight into the reality of this mind/body complex

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As your mindfulness develops, your resentment for the change, your dislike for the unpleasant experiences, your greet for the pleasant experiences and the notion of self hood will be replaced by the deeper insight of impermanence, unsatisfactoriness and selflessness. This knowledge of reality in your experience helps you to foster a more calm, peaceful and mature attitude towards your life. You will see what you thought in the past to be permanent is changing with such an inconceivable rapidity that even your mind cannot keep up with these changes. Somehow you will be able to notice many of the changes. You will see the subtlety of impermanence and the subtlety of selflessness. This insight will show you the way to peace, happiness and give you the wisdom to handle your daily problems in life

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We should not have a time schedule to attain the goal, for our attainment depends on how we progress in our practice based on our understanding and development of our spiritual faculties. We must work diligently and mindfully towards the goal without setting any particular time schedule to reach it. When we are ready, we get there. All we have to do is to prepare ourselves for that attainment To prepare for this attainment, we should keep our mind in the present moment. The present moment is changing so fast that the casual observer does not seem to notice its existence at all. Every moment is a moment of events and no moment passes by without noticing events taking place in that moment. Therefore, the moment we try to pay bare attention to is the present moment. Our mind goes through a series of events like a series of pictures passing through a projector. Some of these pictures are coming from our past experiences and others are our imaginations of things that we plan to do in the future The mind can never be focused without a mental object. Therefore we must give our mind an object which is readily available every present moment. What is present every moment is our breath. The mind does not have to make a great effort to find the breath, for every moment the breath is flowing in and out through our nostrils. As our practice of insight meditation is taking place every waking moment, our mind finds it very easy to focus itself on the breath, for it is more conspicuous and constant than any other object


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Both pointing out shortcomings and responding to them should be done mindfully. If someone becomes unmindful in indicating faults and uses unkind and harsh language, he might do more harm than good to himself as well as to the person whose shortcomings he points out. One who speaks with resentment cannot be mindful and is unable to express himself clearly. One who feels hurt while listening to harsh language may lose his mindfulness and not hear what the other person is really saying. We should speak mindfully and listen mindfully to be benefitted by talking and listening. When we listen and talk mindfully, our minds are free from greed, selfishness, hatred and delusion

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If we are sick, we must find out the cause of our sickness. Only then can we get treatment. If we pretend that we do not have sickness even though we are suffering, we will never get treatment. Similarly, if we think that we don't have these faults, we will never clear our spiritual path. If we are blind to our own flaws, we need someone to point them out to us. When they point out our faults, we should be grateful to them like the Venerable Sariputta, who said: "Even if a seven-year-old novice monk points out my mistakes, I will accept them with utmost respect for him." Ven. Sariputta was an Arahant who was one hundred percent mindful and had no fault in him. But since he did not have any pride, he was able to maintain this position. Although we are not Arahants, we should determine to emulate his example, for our goal in life also is to attain what he attained

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Mindfulness practice is the practice of one hundred percent honesty with ourselves. When we watch our own mind and body, we notice certain things that are unpleasant to realize. As we do not like them, we try to reject them. What are the things we do not like? We do not like to detach ourselves from loved ones or to live with unloved ones. We include not only people, places and material things into our likes and dislikes, but opinions, ideas, beliefs and decisions as well. We do not like what naturally happens to us. We do not like, for instance, growing old, becoming sick, becoming weak or showing our age, for we have a great desire to preserve our appearance. We do not like someone pointing out our faults, for we take great pride in ourselves. We do not like someone to be wiser than we are, for we are deluded about ourselves. These are but a few examples of our personal experience of greed, hatred and ignorance.

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The 'I' concept is a process. It is a thing we are doing. In Vipassana we learn to see that we are doing it, when we are doing it and how we are doing it. Then it moves and fades away, like a cloud passing through the clear sky. We are left in a state where we can do it or not do it, whichever seems appropriate to the situation. The compulsiveness is gone. We have a choice.

These are all major insights, of course. Each one is a deep- reaching understanding of one of the fundamental issues of human existence. They do not occur quickly, nor without considerable effort. But the payoff is big. They lead to a total transformation of your life. Every second of your existence thereafter is changed. The meditator who pushes all the way down this track achieves perfect mental health, a pure love for all that lives and complete cessation of suffering. That is not small goal. But you don't have to go all the way to reap benefits. They start right away and they pile up over the years. It is a cumulative function. The more you sit, the more you learn about the real nature of your won existence. The more hours you spend in meditation, the greater your ability to calmly observe every impulse and intention, every thought and emotion just as it arises in the mind. Your progress to liberation is measured in cushion-man hours. And you can stop any time you've had enough. There is no stick over your head except your own desire to see the true quality of life, to enhance your own existence and that of others.

Vipassana meditation is inherently experiential. It is not theoretical. In the practice of mediation you become sensitive to the actual experience of living, to how things feel. You do not sit around developing subtle and aesthetic thoughts about living. You live. Vipassana meditation more than anything else is learning to live

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Vipassana meditation is a set of training procedures which open us gradually to this new view of reality as it truly is. Along with this new reality goes a new view of the most central aspect of reality: 'me'. A close inspection reveals that we have done the same thing to 'me' that we have done to all other perceptions. We have taken a flowing vortex of thought, feeling and sensation and we have solidified that into a mental construct. Then we have stuck a label onto it, 'me'. And forever after, we threat it as if it were a static and enduring entity. We view it as a thing separate from all other things. We pinch ourselves off from the rest of that process of eternal change which is the universe. And than we grieve over how lonely we feel. We ignore our inherent connectedness to all other beings and we decide that 'I' have to get more for 'me'; then we marvel at how greedy and insensitive human beings are. And on it goes. Every evil deed, every example of heartlessness in the world stems directly from this false sense of 'me' as distinct from all else that is out there.

Explode the illusion of that one concept and your whole universe changes. Don't expect to do this overnight, though. You spent your whole life building up that concept, reinforcing it with every thought, word, and deed over all those years. It is not going to evaporate instantly. But it will pass if you give it enough time and enough attention. Vipassana meditation is a process by which it is dissolved. Little by little, you chip away at it just by watching it

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Vipassana meditation teaches us how to scrutinize our own perceptual process with great precision. We learn to watch the arising of thought and perception with a feeling of serene detachment. We learn to view our own reactions to stimuli with calm and clarity. We begin to see ourselves reacting without getting caught up in the reactions themselves. The obsessive nature of thought slowly dies. We can still get married. We can still step out of the path of the truck. But we don't need to go through hell over either one.

This escape from the obsessive nature of thought produces a whole new view of reality. It is a complete paradigm shift, a total change in the perceptual mechanism. It brings with it the feeling of peace and rightness, a new zest for living and a sense of completeness to every activity. Because of these advantages, Buddhism views this way of looking at things as a correct view of life and Buddhist texts call it seeing things as they really are

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From the Buddhist point of view, we human beings live in a very peculiar fashion. We view impermanent things as permanent, though everything is changing all around us. The process of change is constant and eternal. As you read these words, your body is aging. But you pay no attention to that. The book in you hand is decaying. The print is fading and the pages are becoming brittle. The walls around you are aging. The molecules within those walls are vibrating at an enormous rate, and everything is shifting, going to pieces and dissolving slowly. You pay no attention to that, either. Then one day you look around you. Your body is wrinkled and squeaky and you hurt. The book is a yellowed, useless lump; the building is caving in. So you pine for lost youth and you cry when the possessions are gone. Where does this pain come from? It comes from your own inattention. You failed to look closely at life. You failed to observe the constantly shifting flow of the world as it went by. You set up a collection of mental constructions, 'me', 'the book', 'the building', and you assume that they would endure forever. They never do. But you can tune into the constantly ongoing change. You can learn to perceive your life as an ever- flowing movement, a thing of great beauty like a dance or symphony. You can learn to take joy in the perpetual passing away of all phenomena. You can learn to live with the flow of existence rather than running perpetually against the grain. You can learn this. It is just a matter of time and training

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When you relax your driving desire for comfort, real fulfillment arises. When you drop your hectic pursuit of gratification, the real beauty of life comes out. When you seek to know the reality without illusion, complete with all its pain and danger, that is when real freedom and security are yours. This is not some doctrine we are trying to drill into you. This is an observable reality, a thing you can and should see for yourself.

Buddhism is 2500 years old, and any thought system of that vintage has time to develop layers and layers of doctrine and ritual. Nevertheless, the fundamental attitude of Buddhism is intensely empirical and anti-authoritarian. Gotama the Buddha was a highly unorthodox individual and real anti-traditionalist. He did not offer his teaching as a set of dogmas, but rather as a set of propositions for each individual to investigate for himself. His invitation to one and all was 'Come and See'. One of the things he said to his followers was "Place no head above your own". By this he meant, don't accept somebody else's word. See for yourselF

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In Vipassana mediation we cultivate this special way of seeing life. We train ourselves to see reality exactly as it is, and we call this special mode of perception 'mindfulness.' This process of mindfulness is really quite different from what we usually do. We usually do not look into what is really there in front of us. We see life through a screen of thoughts and concepts, and we mistake those mental objects for the reality. We get so caught up in this endless thought stream that reality flows by unnoticed. We spend our time engrossed in activity, caught up in an eternal pursuit of pleasure and gratification and an eternal flight from pain and unpleasantness. We spend all of our energies trying to make ourselves feel better, trying to bury our fears. We are endlessly seeking security. Meanwhile, the world of real experience flows by untouched and untasted. In Vipassana meditation we train ourselves to ignore the constant impulses to be more comfortable, and we dive into the reality instead. The ironic thing is that real peace comes only when you stop chasing it. Another Catch-22

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Through the process of mindfulness, we slowly become aware of what we really are down below the ego image. We wake up to what life really is. It is not just a parade of ups and downs, lollipops and smacks on the wrist. That is an illusion. Life has a much deeper texture than that if we bother to look, and if we look in the right way.Vipassana is a form of mental training that will teach you to experience the world in an entirely new way. You will learn for the first time what is truly happening to you, around you and within you. It is a process of self discovery, a participatory investigation in which you observe your own experiences while participating in them, and as they occur. The practice must be approached with this attitude.
Never mind what I have been taught. Forget about theories and prejudgments and stereotypes. I want to understand the true nature of life. I want to know what this experience of being alive really is. I want to apprehend the true and deepest qualities of life, and I don't want to just accept somebody else's explanation. I want to see it for myself." If you pursue your meditation practice with this attitude, you will succeed. You'll find yourself observing things objectively, exactly as they are--flowing and changing from moment to moment. Life then takes on an unbelievable richness which cannot be described. It has to be experienced.

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Vipassana is the oldest of Buddhist meditation practices. The method comes directly from the Sitipatthana Sutta, a discourse attributed to Buddha himself. Vipassana is a direct and gradual cultivation of mindfulness or awareness. It proceeds piece by piece over a period of years. The student's attention is carefully directed to an intense examination of certain aspects of his own existence. The meditator is trained to notice more and more of his own flowing life experience. Vipassana is a gentle technique. But it also is very , very thorough. It is an ancient and codified system of sensitivity training, a set of exercises dedicated to becoming more and more receptive to your own life experience. It is attentive listening, total seeing and careful testing. We learn to smell acutely, to touch fully and really pay attention to what we feel. We learn to listen to our own thoughts without being caught up in them.The object of Vipassana practice is to learn to pay attention. We think we are doing this already, but that is an illusion. It comes from the fact that we are paying so little attention to the ongoing surge of our own life experiences that we might just as well be asleep. We are simply not paying enough attention to notice that we are not paying attention

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Another stratagem, Tantric Buddhism, is nearly the reverse. Conscious thought, at least the way we usually do it, is the manifestation of ego, the you that you usually think that you are. Conscious thought is tightly connected with self-concept. The self-concept or ego is nothing more than a set of reactions and mental images which are artificially pasted to the flowing process of pure awareness. Tantra seeks to obtain pure awareness by destroying this ego image. This is accomplished by a process of visualization. The student is given a particular religious image to meditate upon, for example, one of the deities from the Tantric pantheon. He does this in so thorough a fashion that he becomes that entity. He takes off his own identity and puts on another. This takes a while, as you might imagine, but it works. During the process, he is able to watch the way that the ego is constructed and put in place. He comes to recognize the arbitrary nature of all egos, including his own, and he escapes from bondage to the ego. He is left in a state where he may have an ego if he so chooses, either his own or whichever other he might wish, or he can do without one. Result: pure awareness. Tantra is not exactly a game of patty cake either

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Within the Buddhist tradition, concentration is also highly valued. But a new element is added and more highly stressed. That element is awareness. All Buddhist meditation aims at the development of awareness, using concentration as a tool. The Buddhist tradition is very wide, however, and there are several diverse routes to this goal. Zen meditation uses two separate tacks. The first is the direct plunge into awareness by sheer force of will. You sit down and you just sit, meaning that you toss out of your mind everything except pure awareness of sitting. This sounds very simple. It is not. A brief trial will demonstrate just how difficult it really is. The second Zen approach used in the Rinzai school is that of tricking the mind out of conscious thought and into pure awareness. This is done by giving the student an unsolvable riddle which he must solve anyway, and by placing him in a horrendous training situation. Since he cannot flee from the pain of the situation, he must flee into a pure experience of the moment. There is nowhere else to go. Zen is tough. It is effective for many people, but it is really tough

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Misconception #11
A couple of weeks of meditation and all my problems will go away

Sorry, meditation is not a quick cure-all. You will start seeing changes right away, but really profound effects are years down the line. That is just the way the universe is constructed. Nothing worthwhile is achieved overnight. Meditation is tough in some respects. It requires a long discipline and sometimes a painful process of practice. At each sitting you gain some results, but those results are often very subtle. They occur deep within the mind, only to manifest much later. and if you are sitting there constantly looking for some huge instantaneous changes, you will miss the subtle shifts altogether. You will get discouraged, give up and swear that no such changes will ever occur. Patience is the key. Patience. If you learn nothing else from meditation, you will learn patience. And that is the most valuable lesson available

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Misconception #7
Meditation is running away from reality

Incorrect. Meditation is running into reality. It does not insulate you from the pain of life. It allows you to delve so deeply into life and all its aspects that you pierce the pain barrier and you go beyond suffering. Vipassana is a practice done with the specific intention of facing reality, to fully experience life just as it is and to cope with exactly what you find. It allows you to blow aside the illusions and to free yourself from all those polite little lies you tell yourself all the time. What is there is there. You are who you are, and lying to yourself about your own weaknesses and motivations only binds you tighter to the wheel of illusion. Vipassana meditation is not an attempt to forget yourself or to cover up your troubles. It is learning to look at yourself exactly as you are. See what is there, accept it fully. Only then can you change it

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Meditation teaches you how to disentangle yourself from the thought process. It is the mental art of stepping out of your own way, and that's a pretty useful skill in everyday life

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Learning to look at each second as if it were the first and only second in the universe is most essential in Vipassana meditation

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Meditation sharpens your concentration and your thinking power. Then, piece by piece, your own subconscious motives and mechanics become clear to you. Your intuition sharpens. The precision of your thought increases and gradually you come to a direct knowledge of things as they really are, without prejudice and without illusion. So is this reason enough to bother? Scarcely. These are just promises on paper. There is only one way you will ever know if meditation is worth the effort. Learn to do it right, and do it. See for yourself

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Meditation is a lot like cultivating a new land. To make a field out of a forest, fist you have to clear the trees and pull out the stumps. Then you till the soil and you fertilize it. Then you sow your seed and you harvest your crops. To cultivate your mind, first you have to clear out the various irritants that are in the way, pull them right out by the root so that they won't grow back. Then you fertilize. You pump energy and discipline in the mental soil. Then you sow the seed and you harvest your crops of faith, morality , mindfulness and wisdom.

Faith and morality, by the way, have a special meaning in this context. Buddhism does not advocate faith in the sense of believing something because it is written in a book or attributed to a prophet or taught to you by some authority figure. The meaning here is closer to confidence. It is knowing that something is true because you have seen it work, because you have observed that very thing within yourself. In the same way, morality is not a ritualistic obedience to some exterior, imposed code of behavior.

The purpose of meditation is personal transformation. The you that goes in one side of the meditation experience is not the same you that comes out the other side. It changes your character by a process of sensitization, by making you deeply aware of your own thoughts, word, and deeds. Your arrogance evaporated and your antagonism dries up. Your mind becomes still and calm. And your life smoothes out. Thus meditation properly performed prepares you to meet the ups and down of existence. It reduces your tension, your fear, and your worry. Restlessness recedes and passion moderates. Things begin to fall into place and your life becomes a glide instead of a struggle. All of this happens through understanding

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Meditation is called the Great Teacher. It is the cleansing crucible fire that works slowly through understanding. The greater your understanding, the more flexible and tolerant you can be. The greater your understanding, the more compassionate you can be. You become like a perfect parent or an ideal teacher. You are ready to forgive and forget. You feel love towards others because you understand them. And you understand others because you have understood yourself. You have looked deeply inside and seen self illusion and your own human failings. You have seen your own humanity and learned to forgive and to love. When you have learned compassion for yourself, compassion for others is automatic. An accomplished meditator has achieved a profound understanding of life, and he inevitably relates to the world with a deep and uncritical love.

P.S from Beaver --> Beautifully said !! <3

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In our society, we are great believers in education. We believe that knowledge makes a cultured person civilized. Civilization, however, polishes the person superficially. Subject our noble and sophisticated gentleman to stresses of war or economic collapse, and see what happens. It is one thing to obey the law because you know the penalties and fear the consequences. It is something else entirely to obey the law because you have cleansed yourself from the greed that would make you steal and the hatred that would make you kill. Throw a stone into a stream. The running water would smooth the surface, but the inner part remains unchanged. Take that same stone and place it in the intense fires of a forge, and the whole stone changes inside and outside. It all melts. Civilization changes man on the outside. Meditation softens him within, through and through

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Meditation is intended to purify the mind. It cleanses the thought process of what can be called psychic irritants, things like greed, hatred and jealousy, things that keep you snarled up in emotional bondage. It brings the mind to a state of tranquility and awareness, a state of concentration and insight

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You can't make radical changes in the pattern of your life until you begin to see yourself exactly as you are now. As soon as you do that, changes flow naturally. You don't have to force or struggle or obey rules dictated to you by some authority. You just change. It is automatic. But arriving at the initial insight is quite a task. You've got to see who you are and how you are, without illusion, judgement or resistance of any kind. You've got to see your own place in society and your function as a social being. You've got to see your duties and obligations to your fellow human beings, and above all, your responsibility to yourself as an individual living with other individuals. And you've got to see all of that clearly and as a unit, a single gestalt of interrelationship. It sounds complex, but it often occurs in a single instant. Mental culture through meditation is without rival in helping you achieve this sort of understanding and serene happiness

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