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Meditation Guide: An Exploration of Mindfulness
- 1. An Exploration of Mindfulness MEDITATION GUIDE
- 4. No-mind is peace, it is silence, it is blissfulness. No-mind is godliness, it is immortality, it is eternity. -Osho
- 5. Buddhist Meditation • Tranquility (mental absorption) and Insight (clear seeing). • Tranquility: after regarding, investigating, and seeing using appropriate attention, the mind becomes steady, settles down, grows unified and concentrated. • Insight: is using tranquillity to foster mindfulness of the inconstancy of events as they are experienced in the present. This mindfulness creates a sense of dispassion toward all events, leading the mind to release from suffering.
- 6. Buddhist Meditation One knows and sees, as they actually are, the five senses plus the intellect, and whatever is experienced as pleasure, pain, or neither- pleasure-nor-pain. One maintains this awareness in such a way as to stay uninfatuated by any of these things, unattached, unconfused, focused on their drawbacks, abandoning any craving for them: this would count as Insight. At the same time — abandoning physical and mental disturbances, torments, and distresses — one experiences ease in body and mind: this would count as Tranquility. - Thanissaro Bhikkhu
- 7. The Great Joy “Meditation practice is based on (...) dropping the struggle of good against bad. There are many references in the tantric literature to mahasukha, the great joy, but the reason it is referred to as the great joy is because it transcends both hope and fear, pain and pleasure. Joy here is not pleasurable in the ordinary sense, but it is an ultimate and fundamental sense of freedom, a sense of humor, the ability to see the ironical aspect of the game of ego, the play of polarities. If one is able to see ego from an aerial point of view, then one is able to see its humorous quality.” - Chogyam Trungpa
- 8. Witnessing “When you are not doing anything at all – bodily, mentally, on no level – when all activity has ceased and you simply are, just being, that’s what meditation is.” “Meditation is not against action. It simply teaches you a new way of life: you become the center of the cyclone. Your life goes on, it goes on really more intensely – with more joy, with more clarity, more vision, more creativity – yet you are aloof, just a watcher on the hills, simply seeing all that is happening around you.” - Osho
- 9. Equanimity “Having been through joy and suffering, our mind matures to a place where it is no longer moved: it does not grasp at pleasant things; it is not repelled by unpleasant things. Our mind attains deep, deep balance, like a calm, deep-flowing river.” - Joseph Goldstein
- 10. Duality Pleasant Middle Path Painful Joy Suffering Luminosity Acceptance Sadness Tranquility Equanimity Pain Bliss Allowing Anger Excitement Confusion
- 11. Balance Low Effort High Effort Lost in Thought Allowing Struggling Sleepy Witnessing Judging Zoned Out Being Resistance Hazy Concentrating Control Directed Thought Letting Go
- 12. Breath Meditation • Focus on the sensation of the breath at the nostrils, or the rising and falling of the chest or abdomen • Allow your thoughts to pass by like clouds • If you notice that you have been thinking, gently return to watching the breath • You may use counting, or naming (Rising/ Falling or In/ Out) to help strengthen your concentration
- 13. Body Meditation • Move your attention systematically throughout the body head to toe • Focus on the sensations in each part of the body and notice what is there • Feel the sensations in the body as a whole • You may be able to notice that, in addition to the body sensations, there is the aspect that is aware of those sensations
- 14. Active Meditation • Created by Osho • Dancing, Singing, Shaking, Laughing, Speaking Gibberish, purposeful Breathing etc. • Usually take one hour, have several stages, and use accompanying music • Involves catharsis: “If you begin with something active, then you will begin to feel an inner stillness growing”
- 15. Hindrances 1. Sleepiness (lethargy, drowsiness) 2. Restlessness (worry, distraction) 3. Doubt (lack of confidence or commitment) 4. Attachment (craving, desire) 5. Aversion (anger, ill will)
- 17. • Open your eyes, take a few deep breaths • Active meditation • Guided meditation • Remember goals/ clear direction • Be fascinated • Noticing, letting go, seeing the parts • Substitution, ignore, suppress • Understanding link between attachment and jealousy, envy, suffering • Compassion, loving-kindness, gentleness Antidotes
- 18. Conclusion • Maintain an attitude of openness, of ease and relaxation • Use just enough effort to be present • With pure attention, witness what exists • Afterwards, evaluate your efforts
- 19. References Images from Fotolia: • Pg 2: atthameeni -83104532 • Pg 3: Detelina Petkova 53429918 • Pg 4: Jag_cz - 87717578 • Pg 11: BenjaminHaas - 11414626 • Pg 14: nsergn - 74152348 • Pg 18: Romolo Tavani -71852755
- 20. References • Adyashanti. True Meditation. Boulder, CO: Sounds True, 2006. Audio. • Bhikkhu, Thanissaro. Meditations 6: Dhamma Talks. Metta Forest Monastery, 2014. Print. • Gold Nuggets: Messages from Existence. New York: Osho Media International, 2009. Print. • Goldstein, Joseph. Insight Meditation: The Practice of Freedom. Boston: Shambhala, 2003. Print. • Huxter, Malcolm. Body Scan. Audio. Retrieved from DIY Dharma 2015Aug15. http://www.diydharma.org/body- scan-malcolm-huxter • Khema, Ayya. Being Nobody, Going Nowhere Meditations on the Buddhist Path. Somerville: Wisdom Publications, 1987. Print. • Meditation: The First and Last Freedom. New York: St. Martin's Griffin, 2004. Print. • Salzberg, Sharon. Breath Meditation. Audio. Retrieved from DIY Dharma 2015Aug15. http://www.diydharma.org/breath-meditation-sharon-salzberg • Trungpa, Chogyam, and Carolyn Rose Gimian. Ocean of Dharma: The Everyday Wisdom of Chögyam Trungpa. Boston: Shambhala, 2008. Print. • "What is Theravada Buddhism?". Access to Insight (Legacy Edition), 30 November 2013, http://www.accesstoinsight.org/theravada.html.
- 21. Other Resources • http://www.diydharma.org/meditation-hindrances-sharon-salzberg • http://www.osho.com • http://www.accesstoinsight.org • http://www.lionsroar.com/#
Editor's Notes
- Goals/ Benefits of Meditation We meditate to purify and discipline our minds, to become enlightened, to wake up to what is. That is the goal and the practice. Meditation means the intentional cultivation of mindful awareness and pure attention (Lama Surya Das. P. 260). 2 min - atthameeni -83104532_S.jpg
- Detelina Petkova photo 53429918 Fotolia
- Gold nuggets: Messages from Existence (p. 145) –OSHO Jag_cz Yoga practitioner in sunset.jpg
- Two types of approach to meditation and results of techniques. Our normal state of mind is thinking hundreds of thoughts about the past and future. If we can focus on one object such as the breath with appropriate attention and not get pulled by all those thoughts then the mind can settle down and become steady. Once your mind is calm then you can broaden your attention a bit to see the nature of those thoughts and develop insight about them. They come and go on their own, they don’t go away when you want them to, they can lead to stress and worry, hatred and depression- kinds of suffering. - 3 min -
- - Insight is like an aha experience; it arises spontaneously. It can be called a revelation, a deep knowing that arises in the mind, but doesn’t derive from the mind. Adyashanti In both cases, meditation is paying attention in a certain way. You can choose one as your focus and goal, but it helps to have both. Difference btwn directed thought and just “thinking” or contemplating 3 min –
- Joy here is different from our normal way of thinking about it. Usually we think of joy as the opposite of sadness, as a happy state that is good and what we want to achieve. Instead of watching life and deciding what’s good and bad, moving toward good and away from bad, we watch both sides like a third person and develop another kind of joy.
- Insight Meditation: The Practice of Freedom
- Things to balance between, an attitude of openness
- - Meditation techniques are doing things, but in a way not because if you succeed then the doing disappears. The whole thing becomes spontaneous and effortless -Osho Just enough effort to be present, bright, vivid, clarity = effortless effort (Adyashanti) – Still have an open attitude toward meditation, an underlying attitude of ease & relaxation. Evaluation involves 3 things: 1) try to figure out what changes you can make 2) learn how to evaluate the results of those changes to see what’s working well and what’s not 3) when things are going well, how do you make the most use of the sense of ease and rapture that can come when things are going well? The sense of oneness can take you all the way to the infinitude of consciousness. But to get to that, you’ve first got to evaluate things, to get the mind and its object to fit snuggly together (Meditations6: Dharma Talks by Thanissaro Bhikkhu, 2014) - Control, manipulation, master a discipline. Letting go of control versus concentration.
- 2 + 5 min
- Jhana = meditative absorption After the 5 hindrances are temporarily eliminated, gladness(ease and wellbeing) arises, from gladness comes delight, from the delight in his mind his body is tranquilized. And with this delight and joy born of detachment, he so suffuses, drenches, fills and irradiates his body that there is no spot in his entire body that is untouched by this delight and joy born of detachment. (Ayya Khema- Who is My Self? A Guide to Buddhist Meditation, 1997)
- Reference- Being Nobody Going Nowhere: Meditations on the Buddhist Path- Ayya Khema
- Romolo Tavani_71852755_XS.jpg