RIGHT MINDFULNESS
Establishing Mindfulness of Body
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A person goes to the forest
or to the root of a tree or to an empty place and sits down. Having
crossed the legs, one sets the body erect. One establishes the presence
of mindfulness. (MN 10) One is aware: “Ardent, fully aware, mindful, I
am content.” (SN 47.10)
When standing, one is aware: “I am standing”… One is just aware,
just mindful, “there is body.” And one abides not clinging to anything
in the world. (MN 10)
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Mindfulness can
be practiced in any position. Sitting and walking are the most familiar
positions, but you can also practice standing or lying down. It is
simply a matter of “establishing the presence of mindfulness” in the
same way you do in sitting practice. Notice the same emphasis on being just aware, just
mindful of the bodily sensations without mental elaboration. Can you
stand to practice without clinging to anything in the world?
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When you find
yourself having to stand in place for any length of time, such as
waiting in line or watching an event, take the opportunity to practice
mindfulness. Turn your attention inward, to the flow of your direct
experience, and notice, for example, all the micro-adjustments made by
your body to maintain balance. This in itself can become a compelling
practice, as you notice how much is going on that you normally overlook.
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RIGHT CONCENTRATION
Approaching and Abiding in the First Phase of Absorption (1st Jhāna)
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Having abandoned the five
hindrances, imperfections of the mind that weaken wisdom, quite secluded
from sensual pleasures, secluded from unwholesome states, one enters
and abides in the first phase of absorption, which is accompanied by
applied thought and sustained thought, with joy and the pleasure born of
seclusion. (MN 4)
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Absorption
practice begins by finding the sweet spot in the center of the mind, the
place where there is neither too much energy (restlessness) nor too
little (sluggishness), neither wanting (sense desire) nor non-wanting
(ill will) something or anything. When these hindrances, along with
doubt, are abandoned temporarily, the mind naturally settles down into a
state of tranquil alertness and equanimity.
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Sit quietly and
comfortably in a peaceful place and allow everything swirling around in
your mind and body to gradually settle down. Like dust settling in the
air or particulates settling in water, there is nothing to force or make
happen. Patience will be rewarded by the experience of deeper and
deeper modes of peacefulness, clarity, and stability of mind. Don’t try
to measure anything; just let it all be what it is.
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Tomorrow: Understanding the Noble Truth of the Origin of Suffering
One week from today: Establishing Mindfulness of Feeling and Abiding in the Second Jhāna
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