Re: Mi-Le: Reflections on the Way ((IC in BG and CK))
Posted: Tue Aug 01, 2017 8:45 pm
The Removal of Distracting Thoughts
My teacher once taught five ways to deal with distracting thoughts in meditation. I would like to discuss each of them in turn.
My teacher once taught five ways to deal with distracting thoughts in meditation. I would like to discuss each of them in turn.
- “Monks, when a monk is pursuing the higher mind, from time to time he should give attention to five signs. What are the five?
“Here, monks, when a monk is giving attention to some sign, and owing to that sign there arise in him evil unwholesome thoughts connected with desire, with hate, and with delusion, then he should give attention to some other sign connected with what is wholesome. When he gives attention to some other sign connected with what is wholesome, then any evil unwholesome thoughts connected with desire, with hate, and with delusion are abandoned in him and subside. With the abandoning of them his mind becomes steadied internally, quieted, brought to singleness, and concentrated. Just as a skilled carpenter or his apprentice might knock out, remove, and extract a coarse peg by means of a fine one, so too … when a monk gives attention to some other sign connected with what is wholesome … his mind becomes steadied internally, quieted, brought to singleness, and concentrated.”
- If feelings of aversion toward someone arise, reflect on their good qualities. Now, some might say this is unrealistic, that you're blinding yourself by focusing only on someone's good qualities. But remember that we only ever see one side of any object at a time, and it is impossible to see an object from all angles at once. Similarly, we can never know a person in their entirety. In other words, there is no ultimately "realistic" way to see someone. So focusing on someone's good qualities is no more unrealistic than focusing only on their bad qualities.
- “If, while he is giving attention to some other sign connected with what is wholesome, there still arise in him evil unwholesome thoughts connected with desire, with hate, and with delusion, then he should examine the danger in those thoughts thus: ‘These thoughts are unwholesome, they are reprehensible, they result in suffering.′ When he examines the danger in those thoughts, then any evil unwholesome thoughts connected with desire, with hate, and with delusion are abandoned in him and subside. With the abandoning of them his mind becomes steadied internally, quieted, brought to singleness, and concentrated. Just as a man or a woman, young, youthful, and fond of ornaments, would be horrified, humiliated, and disgusted if the carcass of a snake or a dog or a human being were hung around his or her neck, so too … when a monk examines the danger in those thoughts … his mind becomes steadied internally, quieted, brought to singleness, and concentrated.”
- While it's easy to see how desire, hatred, and delusion lead to harm in the future, we can notice how they hurt us in the present too. See how they distort the mind and narrow our thinking.
- “If, while he is examining the danger in those thoughts, there still arise in him evil unwholesome thoughts connected with desire, with hate, and with delusion, then he should try to forget those thoughts and should not give attention to them. When he tries to forget those thoughts and does not give attention to them, then any evil unwholesome thoughts connected with desire, with hate, and with delusion are abandoned in him and subside. With the abandoning of them his mind becomes steadied internally, quieted, brought to singleness, and concentrated. Just as a man with good eyes who did not want to see forms that had come within range of sight would either shut his eyes or look away, so too … when a monk tries to forget those thoughts and does not give attention to them … his mind becomes steadied internally, quieted, brought to singleness, and concentrated.”
- What's the best way to steady a cup of tea? Put it down; do nothing with it. So it is with this method.
- “If, while he is trying to forget those thoughts and is not giving attention to them, there still arise in him evil unwholesome thoughts connected with desire, with hate, and with delusion, then he should give attention to stilling the thought-formation of those thoughts. When he gives attention to stilling the thought-formation of those thoughts, then any evil unwholesome thoughts connected with desire, with hate, and with delusion are abandoned in him and subside. With the abandoning of them his mind becomes steadied internally, quieted, brought to singleness, and concentrated. Just as a man walking fast might consider: ‘Why am I walking fast? What if I walk slowly?’ and he would walk slowly; then he might consider: ‘Why am I walking slowly? What if I stand?’ and he would stand; then he might consider: ‘Why am I standing? What if I sit?’ and he would sit; then he might consider: ‘Why am I sitting? What if I lie down?’ and he would lie down. By doing so he would substitute for each grosser posture one that was subtler. So too … when a monk gives attention to stilling the thought-formation of those thoughts … his mind becomes steadied internally, quieted, brought to singleness, and concentrated.”
- Here we're talking about mindfulness. You can notice a certain mental momentum behind thoughts. If you're feeling jealousy, hatred, or whatever, don't follow it and don't fight it. Instead, just look behind the thinking and watch that mental momentum. Observe the attachment to the thought, how the mind reaches for the thinking.
- “If, while he is giving attention to stilling the thought-formation of those thoughts, there still arise in him evil unwholesome thoughts connected with desire, with hate, and with delusion, then, with his teeth clenched and his tongue pressed against the roof of his mouth, he should beat down, constrain, and crush mind with mind. When, with his teeth clenched and his tongue pressed against the roof of his mouth, he beats down, constrains, and crushes mind with mind, then any evil unwholesome thoughts connected with desire, with hate, and with delusion are abandoned in him and subside. With the abandoning of them his mind becomes steadied internally, quieted, brought to singleness, and concentrated. Just as a strong man might seize a weaker man by the head or shoulders and beat him down, constrain him, and crush him, so too … when, with his teeth clenched and his tongue pressed against the roof of his mouth, a monk beats down, constrains, and crushes mind with mind … his mind becomes steadied internally, quieted, brought to singleness, and concentrated.”
- This is a last resort. Meditation need not be a struggle. There's no need to force yourself, so be kind and gentle with yourself.