Re: Bhante Vimalaramsi
Posted: Thu Jan 05, 2012 9:51 pm
A short introduction to Venerable Vimalaramsi's technique. Maybe it is of any benefit for this discussion.
Simple Easy to Understand Mindfulness.
by Venerable Sister Khema
This Meditation is about "observing how mind's attention moves moment-to-moment in order to see precisely"HOW" the impersonal (anatta) process of Dependent Origination (Pattica Samuppada) occurs. Seeing and understanding "HOW" mind's attention moves from one object to another is what Buddhist Meditation was revealing. The consequences of that understanding is why Dependent Origination is so important. The meditation helps you develop an impersonal perspective with all arising phenomena and leads the meditator to see for yourself the true nature of all existence.
Successful meditation needs a highly developed skill of Mindfulness. The "6Rs" training taught at DSMC follows the text definition of RIGHT EFFORT and is a reclaimed ancient guidance system which develops this skill. The first R is to RECOGNIZE. But, before we do it, the meditator must remember or use their observation power [mindfulness] to start running the meditation cycle. Mindfulness is the fuel. It's just like putting gas into an engine. Without Mindfulness, everything stops! Being persistent with this practice it will reduce all kinds of suffering. To begin this cycle "smoothly" you must start the engine and have lots of gas in the tank!
Mindfulness remembers we should first RECOGNIZE. Mindfulness reminds the meditator to recognize and observe any movement of mind's attention from one thing to another. This observation notices any movement of attention away from an object of meditation, such as the breath, sending out of Metta or, doing a task in daily life. You can notice a slight tightness or tension sensation as mind's attention begins to very slightly move toward any arising phenomena. Pleasant or painful feeling can occur at any one of the six sense doors. Any sight, sound, odor, taste, touch, or thought can cause this pulling sensation to begin. With careful non-judgmental observation, the meditator will notice this slight tightening sensation. RECOGNIZING early movement is vital to meditation progress. You then continue on to the RELEASE step.
When a feeling or thought arises, the meditator RELEASES it and allows it to be there without giving anymore attention to it. The content of the distraction is not important at all, but the mechanics of HOW it arose are very mportant! Just let go of any tightness around it; let it be there without placing attention on it. Without attention, the tightness passes away. Mindfulness then reminds the meditator to RELAX.
After releasing the feeling or sensation, and allowing it to be there without trying to control it, there is still a subtle, barely noticeable tension within mind/body. This is why this extra RELAX [tranquilization] step is being pointed out by the Buddha in his meditation instructions in MN-118. PLEASE, DON'T SKIP THIS STEP! It would be like not putting oil in a car so the motor can run smoothly. Without performing this step of relaxation every time in the cycle, the meditator will not experience a close-up view of the ceasing (nirodha) of the tension caused by craving or feel the relief as the tightness is relaxed. It should be noted that craving [tanha] always manifests as a tightness or tension in both mind and body. You have a momentary opportunity to see and experience the true nature relief through this brief cessation (of tightness and suffering) while performing the RELEASE/RELAX steps. Notice the relief. Mindfulness moves you on now to remember to RE-SMILE. If you have listened to the Dhamma talks at http://www.dhammasukha.org" onclick="window.open(this.href);return false; you might remember hearing about how smiling is an important aspect for the meditation.
Learning to smile with with your heart and mind, and raising slightly the corners of the mouth helps mind to become alert and agile. Getting serious, tensing up, or frowning causes mind to become heavy and your mindfulness becomes dull and slow. Insights become more difficult to see, thus slowing down your understanding of the Dhamma. Imagine, for a moment, the Bodhisatta resting under the Rose Apple Tree as a young boy. He was not serious and tense when he attained a pleasant abiding [jhana] and he experienced deep insights with this light mind. Want to see clearly? It’s easy! Just lighten up. Turn on your curiosity. Have fun exploring, and smile! Smiling leads us to a happier more interesting practice. If the meditator forgets to Release/Relax, rather than punishing or criticizing yourself, be kind, re-smile and start again. Keeping up your humor, and sense of fun exploration. Keeping this going is important. After re-smiling, mindfulness leads you to RETURN.
Gently RETURN and redirect mind's attention back to the object of meditation, that is, the breath or the feeling of metta, and relaxing. Continue on with a gentle collected mind to use that object as your "home base". In daily life, when pulled off task, this is where you return your attention back into the task with a smile. Sometimes people say this practice cycle is easier than expected! In history easy things can become a mystery through small changes and omissions! Reclaiming this practice develops very effective focus on daily tasks with less tension and tightness. Mind naturally becomes more balanced and happy. The meditator becomes more efficient at whatever they do in life. Actually, they might have more fun doing all of the things that used to become drudgery. If another thought arises to intrude, then Mindfulness helps you to REPEAT this cycle.
REPEAT this cycle to attain the results the Buddha said could be reached in this lifetime! Repeating the cycle eventually old habits with healthier actions. We see for ourselves what suffering is; notice the cause; experience how to release it; and discover how to exercise the direct path to that cessation of suffering which we cause ourselves. Now practice to notice the Relief.