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+ | ====== The Path of Concentration & Mindfulness ====== | ||
+ | <span hide>The Path of Concentration & Mindfulness</ | ||
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+ | Summary: | ||
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+ | Many people tell us that the Buddha taught two different types of meditation — mindfulness meditation and concentration meditation. Mindfulness meditation, they say, is the direct path, while concentration practice is the scenic route that you take at your own risk because it's very easy to get caught there and you may never get out. But when you actually look at what the Buddha taught, he never separates these two practices. They are both parts of a single whole. Every time he explains mindfulness and its place in the path, he makes it clear that the purpose of mindfulness practice is to lead the mind into a state of Right Concentration — to get the mind to settle down and to find a place where it can really feel stable, at home, where it can look at things steadily and see them for what they are. | ||
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+ | Part of the "two practices" | ||
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+ | Now, when you're with the body as a whole, you're very much in the present moment. You're right there all the time. As the Buddha says, the fourth jhana — in which the body is filled with bright awareness — is the point where mindfulness and equanimity become pure. So there should be no problem in combining mindfulness practice with the whole-body awareness that gets very settled and still. In fact, the Buddha himself combines them in his description of the first four steps of breath meditation: (1) being aware of long breathing, (2) being aware of short breathing, (3) being aware of the whole body as you breathe in and breathe out, and then (4) calming the sensation of the breath within the body. This, as the texts tell us, is basic mindfulness practice. It's also a basic concentration practice. You're getting into the first jhana — Right Concentration — right there, at the same time that you're practicing Right Mindfulness. | ||
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+ | To see how Right Mindfulness and Right Concentration help each other in the practice, we can look at the three stages of mindfulness practice given in the Foundations of Mindfulness Sutta. Take the body as an example. The first stage is to keep focused on the body in and of itself, putting aside greed and distress with reference to the world. What this means is taking the body as a body without thinking about it in terms of what it means or what it can do in the world. It could be either good or bad looking. It could be strong or weak. It could be agile or clumsy — all the issues we tend to worry about when we think about ourselves. The Buddha says to put those issues aside. | ||
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+ | Just be with the body in and of itself, sitting right here. You close your eyes — what do you have? There' | ||
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+ | As you do this, you develop three qualities of mind. One is mindfulness //(sati).// The term mindfulness means being able to remember, to keep something in mind. In the case of establishing the body as a frame of reference, it means being able to remember where you're supposed to be — with the body — and you don't let yourself forget. The second quality, alertness // | ||
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+ | When you have these three qualities focused on the body in and of itself, you can't help but settle down and get really comfortable with the body in the present moment. That's when you're ready for the second stage in the practice, which is described as being aware of the phenomenon of origination and the phenomenon of passing away. This is a stage where you're trying to understand cause and effect as they happen in the present. In terms of concentration practice, once you've got the mind to settle down, you want to understand the interaction of cause and effect in the process of concentration so that you can get it to settle down more solidly for longer periods of time in all sorts of situations, on the cushion and off. To do this, you have to learn about how things arise and pass away in the mind, not by simply watching them, but by actually getting involved in their arising and passing away. | ||
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+ | You can see this in the Buddha' | ||
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+ | Suppose that anger is interfering with your concentration. Instead of getting involved in the anger, you try simply to be aware of when it's there and when it's not. You look at the anger as an event in and of itself — as it comes, as it goes. But you don't stop there. The next step — as you're still working at focusing on the breath — is recognizing how anger can be made to go away. Sometimes simply watching it is enough to make it go away; sometimes it's not, and you have to deal with it in other ways, such as arguing with the reasoning behind the anger or reminding yourself of the drawbacks of anger. In the course of dealing with it, you have to get your hands dirty. You've got to try and figure out why the anger is coming, why it's going, how you can get it out of there, because you realize that it's an unskillful state. And this requires that you improvise. Experiment. You've got to chase your ego and impatience out of the way so that you can have the space to make mistakes and learn from them, so that you can develop a skill in dealing with the anger. It's not just a question of hating the anger and trying to push it away, or of loving the anger and welcoming it. These approaches may give results in the short run, but in the long run they' | ||
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+ | One technique I like to use — when anger is present and you're in a situation where you don't immediately have to react to people — is simply to ask yourself in a good-natured way, "Okay, why are you angry?" | ||
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+ | In terms of the positive qualities like mindfulness, | ||
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+ | Once, when I was in college, I wrote home complaining about the food, and my mother sent me a Julia Child cookbook. In the book was a section on dealing with eggs in which she said that the sign of a really good cook is knowing eggs. And so I took an egg out. You can watch an egg — you can learn certain things just by watching it, but you don't learn very much. To learn about eggs you have to put them in a pan and try to make something out of them. If you do this long enough you begin to understand that there are variations in eggs, and there are certain ways that they react to heat and ways that they react to oil or butter or whatever. And so by actually working with the egg and trying to make something out of it, you really come to understand eggs. It's similar with clay: you really don't know clay until you become a potter and actually try to make something out of the clay. | ||
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+ | And it's the same with the mind: unless you actually try to make something out of the mind, try to get a mental state going and keep it going, you don't really know your own mind. You don't know the processes of cause and effect within the mind. There has to be a factor of actual participation in the process. That way you can understand it. This all comes down to being observant and developing a skill. The essence of developing a skill means two things. One, you're aware of a situation as it is given and, two, you're aware of what you put into it. When the Buddha talks about causation, he says that every situation is shaped from two directions — the causes coming in from the past and the causes you're putting into the present. You need to be sensitive to both. If you aren't sensitive to what you're putting into a situation, you'll never develop any kind of skill. As you're aware of what you're doing, you also look at the results. If something isn't right, you go back and change what you've done — keeping at this until you get the results you want. And in the process, you learn a great deal from the clay, the eggs, or whatever you're trying to deal with skillfully. | ||
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+ | The same holds true with the mind. Of course, you could learn something about the mind by trying to get it into any sort of a state, but for the purpose of developing really penetrating insight, a state of stable, balanced, mindful concentration is the best kind of souffl& | ||
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+ | Another advantage to this mindful, concentrated state is that as you feel more and more at home in it, you begin to realize that it's possible to have happiness and pleasure in life without depending on things outside of yourself — people, relationships, | ||
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+ | Still another reason why solid concentration is necessary for insight is that when discernment comes to the mind, the basic lesson it will teach you is that you've been stupid. You've held onto things even though deep down inside you should have known better. Now, try telling that to people when they' | ||
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+ | So. This is the role that concentration practice plays in this second stage of mindfulness practice: It gives you something to play with, a skill to develop so you can begin to understand the factors of cause and effect within the mind. You begin to see the mind as just a flux of causes with their effects coming back at you. Your ideas are part of this flux of cause and effect, your emotions, your sense of who you are. This insight begins to loosen your attachments to the whole process. | ||
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+ | What finally happens is that the mind reaches a third level of mindfulness practice where the mind comes to a state of perfect equilibrium — where you've developed this state of concentration, | ||
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+ | Many people want to jump right in and begin at this level of not adding anything to the present moment, but it doesn' | ||
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+ | So it's important to realize that there are these three stages to mindfulness practice, and to understand the role that deliberate concentration practice plays in taking you through the first two. Without aiming at Right Concentration, | ||
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