9/6/2023 - Mindfulness Meditation and Dharma Talk with Venerable De Hong

1. MINDFULNESS
MEDITATION
VEN. DE HONG
SEPT. 6, 2023

2. PSYCHOLOGICAL IMMUNE SYSTEM: 4 WAYS TO BOLSTER
YOURS – AND HAVE A HAPPIER, CALMER LIFE
AMMAR KALIAAUG. 14, 2023
Psychological immune system: a series of processes that our brain initiates to help
us make sense of the adverse environment we might be in, assign meaning to what
is happening, and ultimately find positives for the future.
1. Move from negative to neutral
2. Access the present moment
3. Find your meaning
4. Practice acceptance
HTTPS://WWW.THEGUARDIAN.COM/LIFEANDSTYLE/2023/AUG/14/THE-PSYCHOLOGICAL-IMMUNE-SYSTEM-FOUR-
WAYS-TO-BOLSTER-YOURS-AND-HAVE-A-HAPPIER-CALMER-LIFE

3. OUTLINE
• Review: Chapter 14: Mindfulness vs. Concentration
• Chapter 10-12 Five Hindrances in MIPE
• Five Hindrances from Wisdom Deep and Wide by Shaila Catherine
• The Five Hindrances by Ajhan Brahm
https://www.budsas.org/ebud/ebmed051.htm

6. CHAPTER 1: CLEARING THE PATH
OVERCOMING THE FIVE HINDRANCES
Meditation instruction I. I.
Mindfulness with breathing and counting
o Direct your attention to feel the breath as it enters and exists the nostrils. Focus
your attention at the area between the nostrils and upper lip to find the breath.
o Give your attention exclusively to the knowing of the breath at this location.
o Do not feel the expansion and contraction of the body breathing or observe
moment.
oYour object is the breath itself, ignoring everything else.

7. o As an analogy, the meditator observes the breath at the nostrils, it’s like the
gatekeeper posted at the gate observes all that enters and exists through that gate
but does not leave his post to follow visitors into the marketplace or to travel out
with caravans to the next village.
o When your mind wanders, simply redirect your attention back to the breath.
o You can also count your breath: for each in-breath and out-breath, count 1, 2, 3,
4, 5 then reverse count 5, 4, 3, 2, 1.
oOnce you are really at it and your mind doesn’t wander, then drop the counting.

8. ONE PRIMARY OBSTACLE:
UNWISE ATTENTION
o “Whatever an enemy might do to an enemy or a hater to those he hates, a
wrongly directed mind can do even greater harm than that.” The buddha
o A dog trainer knows how to train a dog to pay attention to him/her, ignoring the
urge to sniff everywhere. A meditator must gain control over the mind and
thereby protect himself, and others, from the tendencies to dwell within.
o Nearly every obstruction to concentration can be traced to a root error in how
you are applying attention.

9. THE CAUSE OF OUR PROBLEMS
• The five obstacles confront meditators:
(1)Desire for sense pleasure;
(2)Aversion and ill will;
(3)Sloth, torpor, dullness, and boredom;
(4)Restlessness and worry; and
(5)Doubt or obstinate skepticism.

10. THE BUDDHA TAUGHT THAT WE MUST KNOW
FIVE THINGS:
1. The presence of the hindrance,
2. The absence of the hindrance,
3. The cause for its arising,
4. The way of its abandoning, and
5. The way for the non-arising of it in the future.

11. TO ESTABLISH JHANA
o It is enough to see a hindrance, let it go quickly, and return to the meditation
object without delay. Do not waste time examining the hindrance.
o A wise gardener would not spend all his/her time plucking up weeds—energy
must be given to nurturing the plantings. A meditator must abandon
unwholesome states and give attention to esteemed wholesome states, such as
concentration, mindfulness, generosity, patience, and diligence.

12. CONTINUITY OF AWARENESS
o To build momentum, we must augment the sitting meditation with careful
attention during daily activities.
o To strengthen the focus on the breath, become sensitive to the breath as you are
brushing your teeth, washing your hands, drinking coffee, bathing, conversing,
slipping on the shoes, changing clothes, eating, waiting in line, etc.
o During daily activities, it is not possible to exclusively focus on the breath, yet,
whether you are walking, working, talking, or eating, you can use your interest
in the breath to encourage a balanced state of calm exposure.

13. 1. SENSUAL DESIRE
o Obscures consciousness, as colored dyes will diminish the clarity of water,
presenting an alluring field of pattern instead of a clear reflection.
o With desire, we project onto an attractive object (or person), we see what we
want to see instead of what the reality of that object (or person) is. This is
misperception.
o The desire and craving never result in fulfillment.
o The sense of satisfaction, of being and having the object of your desire, only
lasts until you want something else. It is fragile and destroyed by the next
desire.

14. 1. SENSUAL DESIRE
o When your concentration is really strong, as you contemplate on impermanence,
craving will lose its power over you.
o We outgrow the compulsive desires that keep us restlessly seeking satisfaction
in external perceptions and activities.
o Desire arises when there is incorrect attention to pleasant feelings (craving for a
certain food, artworks, intellect, or craving for a tranquil meditation). Desires
removes you from the direct perception of present experience and seduces you
into a mental realm of hope and craving.

15. 1. SENSUAL DESIRE
o The lustful mind is blind to the simple presence of things as they are.
o To steady the mind, you don’t need to change what you see, smell, or feel; you
don’t need to eliminate pleasant encounters. You need to control how you relate
to sensory experience.
o Keep your attention focused and be content with the observation of the
meditation object. Hold it diligently and stray desires will not have any
opportunity to seduce you. You may still experience sensory pleasures, but you
won’t get lost in them.
o “He takes his food experiencing the taste, though not experiencing greed for the
taste.” The buddha

16. 1. SENSUAL DESIRE
Two categories of pleasure:
1. Coarse sensory pleasure: to be feared and abandoned.
2. Refined meditative pleasure: to be cultivated and welcomed. The subtle
pleasures of deep meditative absorption replace painful preoccupation with
temporary sensory pleasures, just as sunlight replaces shadows.
• This training progressively abandons lesser happiness to attain greater
happiness. Through this quest for real peace, the mind eventually releases into
a deep and complete awakening.

17. 2. AVERSION AND ILL WILL
o Like water that is heated on the fire. It boils up and bubbles over, preventing a
clear reflection.
o Aversion persists when there is incorrect attention to unpleasant feeling.
 It can take the mild forms such as irritation, impatience, and frustration;
 Chronic forms such as pessimism, pity, miserliness, and anxiety;
 Or dramatic forms such as hatred, rage, rage, terror, jealousy, and aggression.
o Anything can be the trigger for an aversive reaction if there is unwise attention. You might react
to theft with rage, to an illness with pity, to traffic with impatience, to a noisy neighbor with
hatred, to cold weather with complaints, to a spider with fear.
o Aversion has the characteristic of projecting onto an object repulsiveness that the object does not
inherently contain.

18. 2. AVERSION AND ILL WILL
o Aversion can never end by replacing unpleasant external conditions with
comfortable and agreeable conditions, since the suffering is not caused by
external conditions. The problem is the quality of attention, not the physical
situation that you encounter.
o When our mind is obsessed by ill will or aversion, we tend to react aggressively,
impatiently, or with avoidance. FEEL the separation that aversion perpetuates;
RECOGNIZE the suffering that it creates; BECOME mindful of anger.
o You may soften the tendency toward ill will by cultivating loving-kindness.
You may counter the separation that feeds anger by personally giving a gift to
the person who irritates you.

19. 2. AVERSION AND ILL WILL
o According to the visuddhimagga (the path of purification), “for when he tries
the resolution into elements, his anger finds no foothold, like a mustard seed on
the point of an awl, or a painting on the air.”
o Through the development of concentration and wisdom, you will understand the
danger posed by aversive states. Comprehending the danger, it becomes easier
to let such states go and peacefully steer your attention back to your meditation
object.

20. 3. SLOTH, TORPOR, DULLNESS, AND
BOREDOM
o Sloth and torpor is compared to water that is covered over with slimy moss and
water plants, creating a murky mental state in which the object of meditation is
obscured. Sloth (or dullness) refers to a sluggish and stiff quality of
consciousness characterized by a lack of driving power.
o Torpor refers to a weakness or enfeeblement of mental factors. Torpor is
characterized by an unwieldiness of the mind and manifests as laziness,
boredom, or drowsiness. Arising together, sloth and torpor create a feeling of
inertia, a sense that the mind is thick and drooping, a “paralysis due to lack of
urgency and loss of vigor.” The hindrance of sloth and torpor is a severe
expression of not being awake to what is really happening.

21. 3. SLOTH, TORPOR, DULLNESS, AND
BOREDOM
o Sleep is not the cure for sloth and torpor. You can distinguish between physical
tiredness and the hindrance of sloth and torpor, between the need to rejuvenate
and refresh the body and the weariness that wants to just call it a day. The
Buddha urged, “to have your mind set on calmness, you must take power over
sleepiness, drowsiness, and lethargy. There is no place for laziness and no
recourse to pride.”

22. 3. SLOTH, TORPOR, DULLNESS, AND
BOREDOM
o Learn what seduces you into the passive withdrawal of sloth and torpor, and
conquer the urge to find relaxation through dullness or separation. You will
discover that as distractions weaken and concentration develops your vital
energy is no longer drained by habitually meandering thoughts.
o When the hindrances are absent, delight and happiness refresh the mind. Once
absorption is stabilized, you will have access to an immense and rejuvenating
energy source that intensifies through jhāna practice. Your physical need for
sleep will noticeably diminish.

23. 4. RESTLESSNESS AND WORRY
o Restlessness and worry is compared to water that is shaken by wind—it
trembles, eddies, and ripples. Restless and distracting thoughts are the principal
obstructions to concentration.
o Although invisible and silent, thoughts exert tremendous influence over moods,
energy, health, emotions, abilities, relationships, and perceptions. Plans and
worries scatter attention like a pile of ashes scatters when a rock is thrown into
it. Restlessness dissipates your effort to collect attention; it prevents the
cohesion of concentration.

24. 4. RESTLESSNESS AND WORRY
o When you are restless you are more vulnerable to whims and may act in ways
you later regret, fueling worry and remorse. Even if the content of thought is
beautiful, excessive thinking tires the mind and obstructs concentration. As the
buddha remarked, “you are eaten by your thoughts.”
o The primary method for working with thoughts is to learn to let them go,
abandon thoughts.

25. 4. RESTLESSNESS AND WORRY
o One of my early meditation teachers compared this basic quieting of the mind to
watching a football game on television with the sound muted. You don’t need
the opinions of the commentator. Let go of your internal commentary and watch
life’s events unfold with a silent mind.
Planning is a joke
o The buddha said, “what people expect to happen is always different from what
actually happens. From this comes great disappointment. This is the way the
world works.”

26. 4. RESTLESSNESS AND WORRY
o We can plan almost anything, as grand as our whole lives, as useless as what
other people will say about us, as mundane as the shopping list, as subconscious
as which foot will reach the stair first, or as exalted as what we will do when we
are enlightened.
o Planning is a deeply entrenched habit, effective for many professional pursuits,
but an enormous obstruction to concentration.

27. 4. RESTLESSNESS AND WORRY
o H. W. L. Poonja: Meditators, who indulged in stories of long past events, were
living in a graveyard, digging up corpses that have been dead for a long time. In
meditation you must dispel fascination with the content of your thoughts and
stop retreating into a private world of imagination. You wake up to the present
moment as it is.
o You do not need to remove yourself to himalayan caves, sequester yourself in a
desert retreat, trekking in a remote corner of the steppes or the wilderness of the
mohave (is not the only way to discover spaciousness and quietude): simply
turning the mind away from habitual imaginings clears the space for jhāna
to arise.

28. 4. RESTLESSNESS AND WORRY
o The Buddha warned “not understanding thoughts, one runs back and forth
with wandering mind.” Enjoy the opportunity to quiet your mind in
meditation; stop racing between stories of past and future. Be at ease where
you are and discover the deep rest of concentration.

29. 5. DOUBT OR OBSTINATE SKEPTICISM
o Doubt is likened to water that is stirred up, turbid, muddy, and set in a darkened
room. In such a state one cannot see a reflection clearly. Doubt is distinct from
intelligent inquiry, the exhaustion of mind that comes with excessive conjecture.
o Doubt yourself: I can’t do this practice; it’s too hard for me.
o Doubt in the teacher: she’s too young to teach; or he doesn’t understand the right
way.
o Doubt in the teachings: enlightenment is not possible for contemporary
practitioners; jhāna can’t be maintained by laypeople. Doubt can manifest as
indecisiveness-> causing people to be rigid and stubborn.

30. 5. DOUBT OR OBSTINATE SKEPTICISM
o Questions will inevitably arise as your practice develops since you cannot fully
understand this process until you have genuinely experienced it. Yet it will help
to suspend doubt; curb the tendency to intellectualize about phenomena, and
stop the thoughts before they digress into conjecture.
o If agitation, perplexity, indecisiveness, or excessive analysis occupies attention,
then exhaustion and doubt will often follow in its wake. You must set aside the
tendency to doubt in order to see the true nature of mind—only then will you no
longer have doubts about it.

31. 5. DOUBT OR OBSTINATE SKEPTICISM
o Never abandon careful attention.
o Maintain your stance of mindful attention and eventually hindrances will stop
appearing.
o The nutriment for all hindrances is careless attention; simply giving consistent
and careful attention to your meditation object will starve hindrances of fodder
and nourish concentration and insight.
o Progress in meditation requires the willingness to abandon the obstacles.
Remain vigilant. There will come a time when you look into the mind and see
clearly that no hindrances are present.

32. A NOTE ON TRAUMA
• Most traumatized individuals experiences the five hindrances, and other
obstacles, at a greater degree.
• Trauma during childhood (ACEs), teenage years (sexual abuse, bullying), and
adulthood (physical, verbal, or sexual); experience/witness car accidents,
pandemic, or other natural disasters  substance abuse
• Other obstacles: mood swing, hypervigilance, anxiety, ADHD, etc.
• Some may not be able to meditate either.
• Be aware of your window of tolerance, if you suffer from trauma.

34. MEDITATION PRACTICES
• Breathing Meditation (July 2023)
• Last week: Body Scan (Aug. 2023)
• This week: Sense Door Practice (Sept. 2023)

35. SENSE DOOR PRACTICE
Check in with your surrounding, temperature.
1. Mind: busy, restless, feeling, perception, personal view, mood, attitude
2. Sense of seeing, whether your eyes are closed or open
3. Sense of hearing: cannot shutdown our hearing consciousness
4. Sense of smell
5. Sense of taste
6. Sense of touch
Note: this practice helps you stay grounded when you step into a new or different
environment so you don’t easily get distracted or feel overwhelmed when triggered.

36. TRANSFER OF
MERITS
May the merits of this
class and everyone’s
practice benefit all
sentient beings
everywhere!