From: https://youtube.com/watch?v=HjTq_of2qsA

Context: Throughout this transcript, Bhante Vimalaramsi is the speaker unless otherwise indicated.

one of the more important aspects of

doing the meditation is being able to

recognize differences if you can't

recognize a hindrance and then you're

going to keep getting caught by the

hindrances and that affects the wings in

the world around me in a negative way

one of the reasons that the hindrances

personal important is because hindrance

is where your

belief of I am that is stored that's

where your false idea of a belief in

itself story every time you take any

thought or feeling personally that is

hindrance

generally speaking we would have talked

about five different kinds of hindrances

and said you have lust greed I wanted a

could a virgin I don't want sleepiness

dullness

restlessness anxiety and doubt

now when eat any of these varieties the

reason they're called hindrances is

because it takes her whole attention and

you don't even know where you are

anymore because this entrance grab you

and start pushing you around what

happens when a hindrance arises is there

is a feeling that are right and the

feeling is unpleasant and right after

the feeling arises then you have

thoughts about why you don't like that

good first you have craving you have the

I like it where I don't bite it money

right after that you have the thoughts

about why you like four disinfect it and

then you have your habitual tendency of

every time that's feeling arises then I

always act that

now all of this is a big problem when

you're trying to do any kind of

then for have a happy life because

things don't happen the way we want them

to we have things that happen that are

very hard to endure difficult and the

more we identify with those thoughts in

those feelings the more pain because

it's so what we need to do is learn how

to recognize the hindrance when it

arises and we have to know what to do

when that hindrance or right now this

happens for everybody and it doesn't

matter whether you're sitting in that

or your doing your daily activities

you're going to have hindrances

complication somebody comes up and says

something you don't like then your mind

goes to that dislike and now you get in

a war with that other person start

fighting but what we have to do is

recognize that when another person comes

up and they say something that's not

particularly nice is that it's that's

their opinion and they can have their

opinion all we want that doesn't mean

that you have to take it and try to

change therapy

you don't have to fight with you don't

have to take their anger and make it

your anger and throw it back it what you

have to learn

do is recognize how your car

yourself

so this particular suit deals with it a

little bit this suit is kind of peculiar

in some ways because as you go to the

different ways that it talks about

letting go of the hindrances it goes

further and further away from the luniz

actual teaching one of the things that

has happened with some of the suit this

is that it has been influenced by

commentaries and it's been influenced by

other people that are practicing a

different kind of meditation than what

we would the Buddha taught the tranquil

Insight Meditation

an awful lot of people right now are

practicing an absorption kind of anyway

what happened right after the wood had

died about two hundred years after he

died was there was a lot of Brahmins

that started taking on robes and

claiming they were Buddhist monks but

they were teaching they're brown and

religion and at the time came ahsoka

found out about this and he started he

set up a council so that they can go

over what the Buddha's teaching back to

me was but he would ask anyone who had

robes what the Buddha's teachings was

and if they didn't know what he would

disrobe but some of those teachings

stuck

and even to this day after six or 12

some countries they have had up to 14

buddhist councils to try to get out the

mistakes there's still some mistakes and

this particular suit that is one the

first part is great so we'll go through

that that's what I heard on one occasion

the blessed one was living at sawatdee

and it is probe anything done because

park there he addressed the monks thus

month venerable sir they replied the

Blessed ones that this month when a monk

is pursuing the higher mind from time to

time he should give attention to some

style what are they care monks when a

monk is giving attention to some sign

owing to that sign there arise in him

evil unwholesome thoughts connected with

desire with hate and with delusional

thoughts of desire we all know what that

is and lots of hate we all know what

that is what are thoughts of delusion

another people cancer for a little while

ok I'll give you a hard question

delusion is always the idea that this is

mine person this is who I am when you

let go of delusion you change your

perspective from I am I I want or I

don't want to it's only this one for its

only that's not one so you say I am

angry or I really want this when you say

I really want this you're taking that

desire and that feeling of desire

personally and anytime you take anything

personally they're seeing it in the

wrong way everything that arises in your

mind any feeling there

in your body is part of an impersonal

it's not yours when you're sitting and

you have a pain horizon your knee did

you say well I have met a pain arising

my knee for a while might as well have

it arise now no it arose because the

conditions are regular to the right as

you start to see that this is an

impersonal process then you let go of

that tightness in mind and what you're

doing is letting go of the craving the

craving is the start of the I am back

every time you let go over creamy you

relax the tension and tightness in your

head and in your body every time you

relax you'll feel your mind kind of

expand open

and become a call at that moment your

mind is very sure your mind is very

alert the mind your mindfulness is very

quick and you bring your attent that

attention you bring that kind of mind

back to your object of meditation so

what you're doing is you're letting go

of the craving and every time you let go

of cream in your pure vitamin Lewbert

craving is not particularly being strong

but it is particularly persistent it

keeps rising over and over and over

so we have a lot of opportunities to see

how when anything arises an opposer

attention to it there is tension and

tight and you need to recognize that the

lacs smile come back to your object on

vacation that's practicing at six are

this eventually leads to a mind that has

very sharp awareness in it when you can

recognize when your mind starts to grab

onto things then you can start relaxing

and letting go that this helps to

develop your personality so that they're

not bad ones that you don't have the

high highs you don't get into the low

levels you have a mind that's more in

balance all the time you're still going

to have some emotional highs and lows

but they're going to be the little ones

are not going to be the kind that are

going to affect you for a week or ten

days or two weeks or a month it's going

to affect you for a shorter and shorter

period of time because you get familiar

with how these kind of hindrances the

ride the biggest hindrance that we have

restlessness is all of our distracting

but the thing with the hindrances is

that they don't come just one of the

time they like the game they like to

kick you when you're down so you can

have restlessness arise and then you can

life of that dealer so now you have two

hindrances for the price of one so you

have to be able to recognize first that

you're thinking and you're thinking

about feeling and that feeling has this

like wrapped around it it's the aversion

now when a feeling arises truth is it's

there

what do you do with what arises in the

present moment dictates what happens as

you start to lovingly accept that that

feeling is there and it's okay for that

feeling to be there then you relax the

tension and tightness caused by the

aversion to that now you smile out and

come back here

even you have learned a great lesson in

how mines attention works and you've let

go of that identification with that

feeling and those thoughts now in the

instructions I always tell you about

what to do when the sensation arises on

your body and that is let go of the

thinking really see that tight mental

this wrapped around the feeling better

be angry that a mistake that people make

and it's quite often is that they trying

to use this as a club to make the

sensation roll away kind of beat that

and kind of control the sensation and

it's not for that doesn't work guarantee

what you need to do is allow the sand

it's alright for that sensation to be

there it has to be already because it's

the truth it's there so any time you try

to control the truth or make the truth

be the way you want it to be you're

fighting with the truth anytime you

fight with the truth you can look

forward is suffering happen so when you

let go of wanting this sensation to be

anything other than a kiss and you allow

it to be there by itself one of two

things will happen either that

sensational go away by itself or it

won't but if it doesn't your mind has a

balance that it doesn't pull your mind

to that integral you just recognize

now with that said we have to start

talking a little bit about the

difference between real pain and

meditation while you're sitting in

meditation and a sensation arises it can

seem like it's a real pain but when you

get up and you start walking and stretch

out a little bit in 10 or 15 seconds you

forget that you even have to do then

that is meditation for real pain is you

have that pain you get up and you start

walking and the pain doesn't go away now

do you have that kind of pain don't sit

like that again you don't need to sit to

make pain arrive sit in a comfortable

with

you can actually hurt yourself if you

start forcing yourself to sit in the

particular with a lot of people that

have done that sorry

so when a hindrance arises it always has

that false idea of I am that attached to

it every time you recognize that your

mind has been distracted at first when

you're sitting your mind might be

distracted for two or three or four

minutes before you actually even notice

that your mind is on the way and that's

fine as soon as you recognize that your

mind has been away then you practice

your six arts you recognize you release

your left breathe smile we turn your

object meditate

pika

the maker of hindrances is they don't go

away right away this is a good

because they convinces showing you where

your attachment is it is teaching you

how to recognize this and how to let her

go so every time your mind bounces away

from your object to meditation and comes

to the hindrance your job as a meditator

is to see how that happened that

happened first what happened

as you become more familiar with the

process you won't be caught so long with

the hindrance that you'll start to

notice something that happened right

before your mind gettin pulled away

let's say you have slop and torpor and

you you start noticing how the slop and

tour for words but what you start seeing

as you're doing this oh and then try to

straighten up and try to push your

energy to make it go and then use so

what happened right before you got into

that sleeping once you're back slumped a

little bit so you take that as your sign

okay whenever using your back slump now

it's time to straighten up and come back

your object to meditation and then right

before you're black and you're back

slump there's something else that

happens and you'll be able to recognize

it and then as you become more than they

with how the process works you'll be

able to see it more and more quickly

annual in progress so the slot and

Harper even though it's a hain and it's

not a fun thing it is a teacher for you

it's showing you how this endurance work

and as you become more into more

familiar with how the hindrances work

you start to regard them as being

friends they are your best friends

because they're teaching you how your

mind

now if you're practicing any form of one

pointed concentration that will suppress

the entrances and

your mind and stay very happy and very

on periods of time that you're not

about how mines it and that's how you

truly pure by your mind not by

suppressing for a period of time because

eventually there's going to be something

happens that your concentration is not

going to suppress it and there's going

to be an immense amount of suffering

that happens because you're not able to

recognize how that process works and you

start identifying very heavily with all

the thoughts than all the feeling so

there's no purity of mind that happens

when you're practicing the one point in

concentration as far as recognizing how

dependent origination actually works and

dependent origination the Buddha spent

45 years talking about the four noble

truths and

thousands and thousands of hours

explaining how

and the reason that you explained this

is because it really does it's not for

maybe that's really really does work and

I don't want you to believe me at all

isn't that see it for yourself become

more familiar with how mines attention

move one of the important aspects of the

meditation is this file

when you have a smile in your mind smile

in your eye smile

your heart

is exceptionally sharp

it's real easy to see when a hindrance

comes and starts grabbing up and pulling

your mind down it's really easy to

recognize and it's also very easy

let it go anytime you see your mind

serious about that means that there is

an attachment to this false idea by an

account this feeling I am these thoughts

and this is the way I am is full of

concepts and ideas and projections and

all kinds of things and don't have

anything to do with the reality of the

present anytime you get product and

analyzing in thinking about in

conceptualising that is a sources

and the hole during the tighter you hold

on two concepts and ideas the more pain

new cultures

so what to do don't be serious with this

stuff and I'd say this stuff meaning

every different aspect of your life any

time you get over serious about

something that means you got an attack

anytime you have

repeat thoughts that means you've got an

attachment and that attachment is always

I countdown what is the cause of i-10 it

starts at three

as you learn to relax but it's not only

real eft its relaxed let's let go relax

smile return to love

as you learn to do that not only with

your sitting practice but with your

daily activity then changes or tab and

as the changes start to happen people

will start coming up to you and say well

what are you doing different than you

used to do you seem to be a lot happier

than you used to be and that is because

you're learning how this process works

and you're not getting cut here as much

as you used to

okay I got almost three sentences and

sudafed of value on them ah ok here

amongst when a monk is giving attention

to some sign up and going to that side

they're rising him evil and wholesome

thoughts connected with desire imitate

and with division then you should give

attention to some other side connected

with what is wholesome

harmonious practice in the fold path is

recognizing when there's an unwholesome

stata right what is in that wholesome

state is in

that has I am that adapter it is letting

go of that unwholesome state and

relaxing it is bringing up a wholesome

state silent and staying with that

I just called it harmonious practice a

lot of people know this by right after

it's not indulging in the pain it's not

fighting with the unwholesome thing that

our

I simply recognizing

letting it be relaxed

coming back to your wholesome

with a wholesome object always starts

with smile

but it's also your object identity

and continuing

as you learn how to do this with your

sitting practice then you start carrying

it with you in your daily life and there

are going to be hindrances that arise

welcome to the real world but what you

do with what arises in the present

moment dictates what happens if you take

the hem prints and you run with it and

you fight with it and you try to control

it you can look forward to more

suffering arising or you can see that

entrance arise if you didn't let

relax and spinal into it and come back

and which somebody happiness and you can

look forward to having a more and more

balance right that's the choice that we

have to make either we can act the way

we always act that causes of pain we're

not the trick is the mindfulness

remembering to observe what your mind is

doing in every room as you practice

having more and more joy and

and more smiles in their mind and in

your activities it's much easier to

remember your mindfulness and see the

pain that you're causing yourself when

we get caught and as much faster let it

go I've known people that have taken the

feeling of depression and become

depression depressed for weeks

what is the cause of different painful

feeling arises I don't like that the

story about why that depression is there

and your habitual tendency it keeps

coming back and coming back and as you

don't like that feeling and you don't

like the story and you try to control

the feeling with your thoughts the

feeling is bigger and more intent and as

the feeling is bigger and more intense

your thoughts your mind trying to

control it even more

with this thinking and the villain gets

it gets even bigger until you can't

stand it and then there's some kind of

action I'm going into a room and losing

all the windows and telling everybody to

leave you alone but when you start to

recognize how mines attention actually

work then you see the futility of trying

to think your feelings and you start

letting go of the thought and you start

relaxing and you see that feeling for

what it is it's only an unpleasant

feeling okay so what so that it be

as you bounce back and forth between

being on your object of meditation and

being with that feeling as you let go

more and more that feeling becomes

weaker because now it doesn't have any

pushing against it and if there is

nothing pushing against it it just

weakens naturally by itself and until

eventually what will happen did that

feeling will become so weak that it will

just fade away by itself and at that

time you will have a major sense of

relief why because you've let go

you've let go

type grab grabbing on to and identifying

with that feeling trying to control it

with your thoughts you've let that go

you've let go of this whole paddock as

soon as that feeling of relief happens

right after that you have a lot of joy

or after the joyful feeling is an

uplifted feeling in your mind

very light but there's a lot of

excitement

what do you do when joy arises you allow

that feeling to be there this is a

pleasant feeling okay painful feeling

wasn't feeling same coin different sized

treated in the same way about to be

there relax the feeling of joy will get

away you will feel very very thankful

very much at ease your mind and your

body your mind will be very collected

your mind

very composed and it will stay on the

object of meditation would have it

tetras it but because this is your first

experience of it you still will have a

distracting thought happen occasional

very often but it will happen but as

soon as you notice that immediately and

relax sometimes it's only half a thought

comes out before you recognize it let it

be and relax come back here

now what I've just described to you is

the experience of the first level of

understanding

this is called a gun Jonna is a word

that quite often is used and the

definition that's given is that Jonna

means concentration and the best it's a

level of your understanding why is that

level why did it happen because you

learn what a entrance was and how to let

go

you've become more intelligent because

now you understand this is the process

and you mean the hindrances becomes

when your mindfulness slips

you will have another hindrance or not

and then you get to work with this

every time a hindrance arises it helps

and through

it helps helps you become much more

covert finds attention whoo

and then you let that go

another level of your understanding is

being so the hindrances are very

necessary part of the practice now

there's there's some aspects in this

particular suit them that when they're

talking about the the hindrances and how

unruly they even seem to be and how

tough they are it says that you clench

your teeth that push your tongue up

against the roof of your mouth and crush

my goodnight and that's what it actually

says but in another suit though it says

that the Buddha tried that and it didn't

work so this was just taken this part

that's word for word from the other suit

does it's taken and just added in there

but when i was in Burma that was the

most famous thing that the bur means

teachers were showing students how to

prep my with mine there was a kind of

practice that that they they take joy

and having painful feeling arrives and

it doesn't

it doesn't lead to be some home to my

way of thinking the most important

aspect of the Buddha's teaching of that

evil time of one of the important

aspects i guess you could say is that

the Buddha was always teaching us how to

open up and accept not how to close down

and control the Buddha was always trying

to explain to us how to do this and

become more calm now when he's talking

about the Four Noble Truths there is

suffering there's no getting around it

we don't get the things we want to get

we get what we don't want we have all

kinds of painful things that arise there

is suffering in life does you have

human body there is suffering you step

on up you go in the kitchen and somebody

dropped one kernel of popcorn on the

floor doesn't feel like we know that

what that's painful but there is the

cause of the suffering and the cause of

the suffering is always craving arises

at each one of the links of dependent

origination just like all of the Four

Noble Truths do that the Buddha said

that we don't focus on the suffering he

said there's a right way to teach and a

wrong way to teach the wrong way to

teach is to focus on supper and the

right way to teach is focus on the

cessation of suffering which is what

I've been showing as you recognize that

then tightness and let it be and relax

smile come back to your object of

meditation you are practicing the phone

path at that moment and you are letting

go of slippery and when you do that

enough will start to go deeper and

deeper

and your understanding becomes sharper

and more clear you start to see more and

more how this process actually does work

and how this is an impersonal process

everything that happens to us in life is

part of an impersonal process but we

always take it to be visit me this is

mine and you start developing the smile

more than one sitting or walking

tivities it helps to improve your

mindfulness your awareness of how

everything works and with that knowledge

you start to unfold the problems of life

you start to see that everything is part

of the pot because if you have high

color and form the I hitting the color

and form causes I consciousness to Iraq

the meeting of these three things is

called eye contact with eye contact

that's condition I feeling horizon I

feeling as pleasant it's a beautiful

sight unpleasant it's an ugly sight or

neither painful North doesn't it's a

neutral zone with I feeling as condition

hi craving arises if it's a pleasant

feeling I like it if it's an unpleasant

feeling I don't like

with I craving as condition clinging

arises swinging is all of your thoughts

all of your opinion all of your concepts

all of your ideas all of the stories

about why do you like or dislike that

killing and with clinging as condition

your habitual tendency arise virtual

tendency is always the way you always

act when this feeling arises and the way

you always act is by trying to control

you're dealing with your thumb so the

more you do that or pain you caused

yourself now this the process of

practicing

meditation is learning how to recognize

this not only what you say but all the

time

meditation is life I is meditation and

this means taking it with you wherever

you're going as you learn to develop

more enjoy more and we're happiness in

your mind your mind gets more and more

clear and with that clarity you start

seeing how these entrances when they

arise how they cause us to have so much

pain and suffering and as we become

familiar with the process we start

letting go that pain and suffering more

easily and that is the cessation of

suffering that's what this meditation is

all about it's not to fight with the

hindrances when they arrived it's to

welcome them to think i'm gay guys and

if these friends are coming to help you

ages it was got some jewels in disguise

good one they are and you say well why

does this one have to keep coming up

I've already let it go you have it it's

going to keep coming up until you really

this is the lesson there's no

okay so what you're doing when you when

you let go of one sign that has

unwholesome this in it and bring up

another when he gives attention to some

sign connected with what is wholesome

then any evil unwholesome thoughts

connected with desire with eight and

with delusion are abandoning you and

society that the abandoning of them is

mine become steady internal we quieted

brought to stillness and collected just

as a skilled carpenter or as a penance

might knock out remove and extract a

course page by means of a buying one so

too when a monk gives attention to some

other side connected with what is

wholesome his mind becomes steady to

internally quieted and brought to

stillness and

now

very have any questions

yeah so eNOS asked a question earlier

about is this meditation reading us to

in daily life can we be free can we can

it how'd you say it can we be happy

without reaching nirvana or in the next

life yeah everything is nothing you can

but it's a matter of teaching your mind

how to be alert so that you can see how

you cause yourself pain and then you

start letting go of that your mind

starts to become very uplifted and when

that happens then it's so much easier to

notice when these things start to come

and start going you down you have no

real thing to do that will let that one

go to but being a human being means that

there is going to be suffering that

happens sometime along the way there is

going to be pain that arise as it

doesn't necessarily happen suffering

somebody in your family dies you're not

going to be walking around smiling and

happy because of the attachment to that

person and the dislike of the situation

but as you start to recognize

I is very much disliking this situation

aversion and you have a lot of thoughts

about why you don't like that that goes

with us remax allow that feeling to be

there and relax

now you send love and kind thoughts to

yourself to the other family members but

the person that I doesn't matter but one

of the things that happens with grief is

that people they get frustrated they

become very sad and bulging agreed

because they don't know what to do they

become lost and what you do always to

overcome suffering is learned how to

give and what do you get you give your

kind and loving clothes because you're

kind of looking but as much as you can

to get and the more you give the less

you apart knock off balance by this big

pain now that doesn't mean that it's

you're never going to remember the pain

you will but you won't suffer because of

it that you're not identifying with it

it wasn't that thing that happened

that's true and welcome to life there

are going to be things that are said

that happened but as you learn how the

process works you're suffering becomes

less and less and you start to be more

of a balance point and with that

balanced mind comes a relief that you

can't find any other way that I don't

and with that relief there is a kind of

contentment even in very difficult

situation

yeah so this is demonstrating a living

practice and engaged dama that's why i

said meditation in life life is

have to be able to recognize

what you're mine is doing

and how

and stop being so serious with it start

flapping with it we're smiling into it

and that was balancing how to have that

learning how to recognize what your mind

is doing so it's not always flying

around doing whatever it wants to do the

more you practice letting go relaxing

the more you start to see the importance

of keeping your practice going all the

time

and when you're practicing the six ours

it

starts to become more and more a

habitual tendency so you trade your old

habits for a new habit your old habits

that bring your mind down for new habits

that release and that's what the

meditate

so the more you can do this the easier

life becomes even though we're going to

have those high as and love this is very

much a living process I used to become

very frustrated after 20 years of

practice and doing the meditation really

where I was moving very very very slow

and I was ok now we're done with the

retreat and the teachers is now you're

off retreat be mindful never explained

what nine colleges not really and how

does moving super slow relate to working

with your daily life this practice what

it does is it keeps you in your daily

life but

where

but you know something you brought up

there's that thread going but the people

are all well we can't be happy people I

can't I can't enjoy because then this is

some kind of attachment to joy and then

people are all concerns i can't play

music because it's mr. joyful remember

but isn't really the you become a lot

more creative when you start getting

into this pasta and the attachment to

droid is the very thing that will need

to join disappear anyway I've been doing

is not understanding that all this isn't

permanent isn't that what what keeps it

from the italic that thinking like when

you you have a joyful feeling the claim

is wanting this this feeling to stay and

not recognizing its it's in her me so so

the idea that presenting here is we can

be extremely joyful in the moment that's

happening while clearly understanding

this is impermanent this is going to

pass a big way about that real

attachment enjoy is I am back right it

is the gravy you can have joy and it can

for a lot longer when you let go of time

to hold on to it trying to make it stay

but the kind of contentment that arises

when this droid fades away is very

strong and it's okay because you're

developing your equanimity and that is

the highest feeling that we make

suffering ones be suffering free and the

pier stroke fearless be intervening

shall greet the mail being something

they all being shared this mirror that

because the client they get patted

acquisition

you

one of the more important aspects of

doing the meditation is being able to

recognize differences if you can't

recognize a hindrance and then you're

going to keep getting caught by the

hindrances and that affects the wings in

the world around me in a negative way

one of the reasons that the hindrances

personal important is because hindrance

is where your

belief of I am that is stored that's

where your false idea of a belief in

itself story every time you take any

thought or feeling personally that is

hindrance

generally speaking we would have talked

about five different kinds of hindrances

and said you have lust greed I wanted a

could a virgin I don't want sleepiness

dullness

restlessness anxiety and doubt

now when eat any of these varieties the

reason they're called hindrances is

because it takes her whole attention and

you don't even know where you are

anymore because this entrance grab you

and start pushing you around what

happens when a hindrance arises is there

is a feeling that are right and the

feeling is unpleasant and right after

the feeling arises then you have

thoughts about why you don't like that

good first you have craving you have the

I like it where I don't bite it money

right after that you have the thoughts

about why you like four disinfect it and

then you have your habitual tendency of

every time that's feeling arises then I

always act that

now all of this is a big problem when

you're trying to do any kind of

then for have a happy life because

things don't happen the way we want them

to we have things that happen that are

very hard to endure difficult and the

more we identify with those thoughts in

those feelings the more pain because

it's so what we need to do is learn how

to recognize the hindrance when it

arises and we have to know what to do

when that hindrance or right now this

happens for everybody and it doesn't

matter whether you're sitting in that

or your doing your daily activities

you're going to have hindrances

complication somebody comes up and says

something you don't like then your mind

goes to that dislike and now you get in

a war with that other person start

fighting but what we have to do is

recognize that when another person comes

up and they say something that's not

particularly nice is that it's that's

their opinion and they can have their

opinion all we want that doesn't mean

that you have to take it and try to

change therapy

you don't have to fight with you don't

have to take their anger and make it

your anger and throw it back it what you

have to learn

do is recognize how your car

yourself

so this particular suit deals with it a

little bit this suit is kind of peculiar

in some ways because as you go to the

different ways that it talks about

letting go of the hindrances it goes

further and further away from the luniz

actual teaching one of the things that

has happened with some of the suit this

is that it has been influenced by

commentaries and it's been influenced by

other people that are practicing a

different kind of meditation than what

we would the Buddha taught the tranquil

Insight Meditation

an awful lot of people right now are

practicing an absorption kind of anyway

what happened right after the wood had

died about two hundred years after he

died was there was a lot of Brahmins

that started taking on robes and

claiming they were Buddhist monks but

they were teaching they're brown and

religion and at the time came ahsoka

found out about this and he started he

set up a council so that they can go

over what the Buddha's teaching back to

me was but he would ask anyone who had

robes what the Buddha's teachings was

and if they didn't know what he would

disrobe but some of those teachings

stuck

and even to this day after six or 12

some countries they have had up to 14

buddhist councils to try to get out the

mistakes there's still some mistakes and

this particular suit that is one the

first part is great so we'll go through

that that's what I heard on one occasion

the blessed one was living at sawatdee

and it is probe anything done because

park there he addressed the monks thus

month venerable sir they replied the

Blessed ones that this month when a monk

is pursuing the higher mind from time to

time he should give attention to some

style what are they care monks when a

monk is giving attention to some sign

owing to that sign there arise in him

evil unwholesome thoughts connected with

desire with hate and with delusional

thoughts of desire we all know what that

is and lots of hate we all know what

that is what are thoughts of delusion

another people cancer for a little while

ok I'll give you a hard question

delusion is always the idea that this is

mine person this is who I am when you

let go of delusion you change your

perspective from I am I I want or I

don't want to it's only this one for its

only that's not one so you say I am

angry or I really want this when you say

I really want this you're taking that

desire and that feeling of desire

personally and anytime you take anything

personally they're seeing it in the

wrong way everything that arises in your

mind any feeling there

in your body is part of an impersonal

it's not yours when you're sitting and

you have a pain horizon your knee did

you say well I have met a pain arising

my knee for a while might as well have

it arise now no it arose because the

conditions are regular to the right as

you start to see that this is an

impersonal process then you let go of

that tightness in mind and what you're

doing is letting go of the craving the

craving is the start of the I am back

every time you let go over creamy you

relax the tension and tightness in your

head and in your body every time you

relax you'll feel your mind kind of

expand open

and become a call at that moment your

mind is very sure your mind is very

alert the mind your mindfulness is very

quick and you bring your attent that

attention you bring that kind of mind

back to your object of meditation so

what you're doing is you're letting go

of the craving and every time you let go

of cream in your pure vitamin Lewbert

craving is not particularly being strong

but it is particularly persistent it

keeps rising over and over and over

so we have a lot of opportunities to see

how when anything arises an opposer

attention to it there is tension and

tight and you need to recognize that the

lacs smile come back to your object on

vacation that's practicing at six are

this eventually leads to a mind that has

very sharp awareness in it when you can

recognize when your mind starts to grab

onto things then you can start relaxing

and letting go that this helps to

develop your personality so that they're

not bad ones that you don't have the

high highs you don't get into the low

levels you have a mind that's more in

balance all the time you're still going

to have some emotional highs and lows

but they're going to be the little ones

are not going to be the kind that are

going to affect you for a week or ten

days or two weeks or a month it's going

to affect you for a shorter and shorter

period of time because you get familiar

with how these kind of hindrances the

ride the biggest hindrance that we have

restlessness is all of our distracting

but the thing with the hindrances is

that they don't come just one of the

time they like the game they like to

kick you when you're down so you can

have restlessness arise and then you can

life of that dealer so now you have two

hindrances for the price of one so you

have to be able to recognize first that

you're thinking and you're thinking

about feeling and that feeling has this

like wrapped around it it's the aversion

now when a feeling arises truth is it's

there

what do you do with what arises in the

present moment dictates what happens as

you start to lovingly accept that that

feeling is there and it's okay for that

feeling to be there then you relax the

tension and tightness caused by the

aversion to that now you smile out and

come back here

even you have learned a great lesson in

how mines attention works and you've let

go of that identification with that

feeling and those thoughts now in the

instructions I always tell you about

what to do when the sensation arises on

your body and that is let go of the

thinking really see that tight mental

this wrapped around the feeling better

be angry that a mistake that people make

and it's quite often is that they trying

to use this as a club to make the

sensation roll away kind of beat that

and kind of control the sensation and

it's not for that doesn't work guarantee

what you need to do is allow the sand

it's alright for that sensation to be

there it has to be already because it's

the truth it's there so any time you try

to control the truth or make the truth

be the way you want it to be you're

fighting with the truth anytime you

fight with the truth you can look

forward is suffering happen so when you

let go of wanting this sensation to be

anything other than a kiss and you allow

it to be there by itself one of two

things will happen either that

sensational go away by itself or it

won't but if it doesn't your mind has a

balance that it doesn't pull your mind

to that integral you just recognize

now with that said we have to start

talking a little bit about the

difference between real pain and

meditation while you're sitting in

meditation and a sensation arises it can

seem like it's a real pain but when you

get up and you start walking and stretch

out a little bit in 10 or 15 seconds you

forget that you even have to do then

that is meditation for real pain is you

have that pain you get up and you start

walking and the pain doesn't go away now

do you have that kind of pain don't sit

like that again you don't need to sit to

make pain arrive sit in a comfortable

with

you can actually hurt yourself if you

start forcing yourself to sit in the

particular with a lot of people that

have done that sorry

so when a hindrance arises it always has

that false idea of I am that attached to

it every time you recognize that your

mind has been distracted at first when

you're sitting your mind might be

distracted for two or three or four

minutes before you actually even notice

that your mind is on the way and that's

fine as soon as you recognize that your

mind has been away then you practice

your six arts you recognize you release

your left breathe smile we turn your

object meditate

pika

the maker of hindrances is they don't go

away right away this is a good

because they convinces showing you where

your attachment is it is teaching you

how to recognize this and how to let her

go so every time your mind bounces away

from your object to meditation and comes

to the hindrance your job as a meditator

is to see how that happened that

happened first what happened

as you become more familiar with the

process you won't be caught so long with

the hindrance that you'll start to

notice something that happened right

before your mind gettin pulled away

let's say you have slop and torpor and

you you start noticing how the slop and

tour for words but what you start seeing

as you're doing this oh and then try to

straighten up and try to push your

energy to make it go and then use so

what happened right before you got into

that sleeping once you're back slumped a

little bit so you take that as your sign

okay whenever using your back slump now

it's time to straighten up and come back

your object to meditation and then right

before you're black and you're back

slump there's something else that

happens and you'll be able to recognize

it and then as you become more than they

with how the process works you'll be

able to see it more and more quickly

annual in progress so the slot and

Harper even though it's a hain and it's

not a fun thing it is a teacher for you

it's showing you how this endurance work

and as you become more into more

familiar with how the hindrances work

you start to regard them as being

friends they are your best friends

because they're teaching you how your

mind

now if you're practicing any form of one

pointed concentration that will suppress

the entrances and

your mind and stay very happy and very

on periods of time that you're not

about how mines it and that's how you

truly pure by your mind not by

suppressing for a period of time because

eventually there's going to be something

happens that your concentration is not

going to suppress it and there's going

to be an immense amount of suffering

that happens because you're not able to

recognize how that process works and you

start identifying very heavily with all

the thoughts than all the feeling so

there's no purity of mind that happens

when you're practicing the one point in

concentration as far as recognizing how

dependent origination actually works and

dependent origination the Buddha spent

45 years talking about the four noble

truths and

thousands and thousands of hours

explaining how

and the reason that you explained this

is because it really does it's not for

maybe that's really really does work and

I don't want you to believe me at all

isn't that see it for yourself become

more familiar with how mines attention

move one of the important aspects of the

meditation is this file

when you have a smile in your mind smile

in your eye smile

your heart

is exceptionally sharp

it's real easy to see when a hindrance

comes and starts grabbing up and pulling

your mind down it's really easy to

recognize and it's also very easy

let it go anytime you see your mind

serious about that means that there is

an attachment to this false idea by an

account this feeling I am these thoughts

and this is the way I am is full of

concepts and ideas and projections and

all kinds of things and don't have

anything to do with the reality of the

present anytime you get product and

analyzing in thinking about in

conceptualising that is a sources

and the hole during the tighter you hold

on two concepts and ideas the more pain

new cultures

so what to do don't be serious with this

stuff and I'd say this stuff meaning

every different aspect of your life any

time you get over serious about

something that means you got an attack

anytime you have

repeat thoughts that means you've got an

attachment and that attachment is always

I countdown what is the cause of i-10 it

starts at three

as you learn to relax but it's not only

real eft its relaxed let's let go relax

smile return to love

as you learn to do that not only with

your sitting practice but with your

daily activity then changes or tab and

as the changes start to happen people

will start coming up to you and say well

what are you doing different than you

used to do you seem to be a lot happier

than you used to be and that is because

you're learning how this process works

and you're not getting cut here as much

as you used to

okay I got almost three sentences and

sudafed of value on them ah ok here

amongst when a monk is giving attention

to some sign up and going to that side

they're rising him evil and wholesome

thoughts connected with desire imitate

and with division then you should give

attention to some other side connected

with what is wholesome

harmonious practice in the fold path is

recognizing when there's an unwholesome

stata right what is in that wholesome

state is in

that has I am that adapter it is letting

go of that unwholesome state and

relaxing it is bringing up a wholesome

state silent and staying with that

I just called it harmonious practice a

lot of people know this by right after

it's not indulging in the pain it's not

fighting with the unwholesome thing that

our

I simply recognizing

letting it be relaxed

coming back to your wholesome

with a wholesome object always starts

with smile

but it's also your object identity

and continuing

as you learn how to do this with your

sitting practice then you start carrying

it with you in your daily life and there

are going to be hindrances that arise

welcome to the real world but what you

do with what arises in the present

moment dictates what happens if you take

the hem prints and you run with it and

you fight with it and you try to control

it you can look forward to more

suffering arising or you can see that

entrance arise if you didn't let

relax and spinal into it and come back

and which somebody happiness and you can

look forward to having a more and more

balance right that's the choice that we

have to make either we can act the way

we always act that causes of pain we're

not the trick is the mindfulness

remembering to observe what your mind is

doing in every room as you practice

having more and more joy and

and more smiles in their mind and in

your activities it's much easier to

remember your mindfulness and see the

pain that you're causing yourself when

we get caught and as much faster let it

go I've known people that have taken the

feeling of depression and become

depression depressed for weeks

what is the cause of different painful

feeling arises I don't like that the

story about why that depression is there

and your habitual tendency it keeps

coming back and coming back and as you

don't like that feeling and you don't

like the story and you try to control

the feeling with your thoughts the

feeling is bigger and more intent and as

the feeling is bigger and more intense

your thoughts your mind trying to

control it even more

with this thinking and the villain gets

it gets even bigger until you can't

stand it and then there's some kind of

action I'm going into a room and losing

all the windows and telling everybody to

leave you alone but when you start to

recognize how mines attention actually

work then you see the futility of trying

to think your feelings and you start

letting go of the thought and you start

relaxing and you see that feeling for

what it is it's only an unpleasant

feeling okay so what so that it be

as you bounce back and forth between

being on your object of meditation and

being with that feeling as you let go

more and more that feeling becomes

weaker because now it doesn't have any

pushing against it and if there is

nothing pushing against it it just

weakens naturally by itself and until

eventually what will happen did that

feeling will become so weak that it will

just fade away by itself and at that

time you will have a major sense of

relief why because you've let go

you've let go

type grab grabbing on to and identifying

with that feeling trying to control it

with your thoughts you've let that go

you've let go of this whole paddock as

soon as that feeling of relief happens

right after that you have a lot of joy

or after the joyful feeling is an

uplifted feeling in your mind

very light but there's a lot of

excitement

what do you do when joy arises you allow

that feeling to be there this is a

pleasant feeling okay painful feeling

wasn't feeling same coin different sized

treated in the same way about to be

there relax the feeling of joy will get

away you will feel very very thankful

very much at ease your mind and your

body your mind will be very collected

your mind

very composed and it will stay on the

object of meditation would have it

tetras it but because this is your first

experience of it you still will have a

distracting thought happen occasional

very often but it will happen but as

soon as you notice that immediately and

relax sometimes it's only half a thought

comes out before you recognize it let it

be and relax come back here

now what I've just described to you is

the experience of the first level of

understanding

this is called a gun Jonna is a word

that quite often is used and the

definition that's given is that Jonna

means concentration and the best it's a

level of your understanding why is that

level why did it happen because you

learn what a entrance was and how to let

go

you've become more intelligent because

now you understand this is the process

and you mean the hindrances becomes

when your mindfulness slips

you will have another hindrance or not

and then you get to work with this

every time a hindrance arises it helps

and through

it helps helps you become much more

covert finds attention whoo

and then you let that go

another level of your understanding is

being so the hindrances are very

necessary part of the practice now

there's there's some aspects in this

particular suit them that when they're

talking about the the hindrances and how

unruly they even seem to be and how

tough they are it says that you clench

your teeth that push your tongue up

against the roof of your mouth and crush

my goodnight and that's what it actually

says but in another suit though it says

that the Buddha tried that and it didn't

work so this was just taken this part

that's word for word from the other suit

does it's taken and just added in there

but when i was in Burma that was the

most famous thing that the bur means

teachers were showing students how to

prep my with mine there was a kind of

practice that that they they take joy

and having painful feeling arrives and

it doesn't

it doesn't lead to be some home to my

way of thinking the most important

aspect of the Buddha's teaching of that

evil time of one of the important

aspects i guess you could say is that

the Buddha was always teaching us how to

open up and accept not how to close down

and control the Buddha was always trying

to explain to us how to do this and

become more calm now when he's talking

about the Four Noble Truths there is

suffering there's no getting around it

we don't get the things we want to get

we get what we don't want we have all

kinds of painful things that arise there

is suffering in life does you have

human body there is suffering you step

on up you go in the kitchen and somebody

dropped one kernel of popcorn on the

floor doesn't feel like we know that

what that's painful but there is the

cause of the suffering and the cause of

the suffering is always craving arises

at each one of the links of dependent

origination just like all of the Four

Noble Truths do that the Buddha said

that we don't focus on the suffering he

said there's a right way to teach and a

wrong way to teach the wrong way to

teach is to focus on supper and the

right way to teach is focus on the

cessation of suffering which is what

I've been showing as you recognize that

then tightness and let it be and relax

smile come back to your object of

meditation you are practicing the phone

path at that moment and you are letting

go of slippery and when you do that

enough will start to go deeper and

deeper

and your understanding becomes sharper

and more clear you start to see more and

more how this process actually does work

and how this is an impersonal process

everything that happens to us in life is

part of an impersonal process but we

always take it to be visit me this is

mine and you start developing the smile

more than one sitting or walking

tivities it helps to improve your

mindfulness your awareness of how

everything works and with that knowledge

you start to unfold the problems of life

you start to see that everything is part

of the pot because if you have high

color and form the I hitting the color

and form causes I consciousness to Iraq

the meeting of these three things is

called eye contact with eye contact

that's condition I feeling horizon I

feeling as pleasant it's a beautiful

sight unpleasant it's an ugly sight or

neither painful North doesn't it's a

neutral zone with I feeling as condition

hi craving arises if it's a pleasant

feeling I like it if it's an unpleasant

feeling I don't like

with I craving as condition clinging

arises swinging is all of your thoughts

all of your opinion all of your concepts

all of your ideas all of the stories

about why do you like or dislike that

killing and with clinging as condition

your habitual tendency arise virtual

tendency is always the way you always

act when this feeling arises and the way

you always act is by trying to control

you're dealing with your thumb so the

more you do that or pain you caused

yourself now this the process of

practicing

meditation is learning how to recognize

this not only what you say but all the

time

meditation is life I is meditation and

this means taking it with you wherever

you're going as you learn to develop

more enjoy more and we're happiness in

your mind your mind gets more and more

clear and with that clarity you start

seeing how these entrances when they

arise how they cause us to have so much

pain and suffering and as we become

familiar with the process we start

letting go that pain and suffering more

easily and that is the cessation of

suffering that's what this meditation is

all about it's not to fight with the

hindrances when they arrived it's to

welcome them to think i'm gay guys and

if these friends are coming to help you

ages it was got some jewels in disguise

good one they are and you say well why

does this one have to keep coming up

I've already let it go you have it it's

going to keep coming up until you really

this is the lesson there's no

okay so what you're doing when you when

you let go of one sign that has

unwholesome this in it and bring up

another when he gives attention to some

sign connected with what is wholesome

then any evil unwholesome thoughts

connected with desire with eight and

with delusion are abandoning you and

society that the abandoning of them is

mine become steady internal we quieted

brought to stillness and collected just

as a skilled carpenter or as a penance

might knock out remove and extract a

course page by means of a buying one so

too when a monk gives attention to some

other side connected with what is

wholesome his mind becomes steady to

internally quieted and brought to

stillness and

now

very have any questions

yeah so eNOS asked a question earlier

about is this meditation reading us to

in daily life can we be free can we can

it how'd you say it can we be happy

without reaching nirvana or in the next

life yeah everything is nothing you can

but it's a matter of teaching your mind

how to be alert so that you can see how

you cause yourself pain and then you

start letting go of that your mind

starts to become very uplifted and when

that happens then it's so much easier to

notice when these things start to come

and start going you down you have no

real thing to do that will let that one

go to but being a human being means that

there is going to be suffering that

happens sometime along the way there is

going to be pain that arise as it

doesn't necessarily happen suffering

somebody in your family dies you're not

going to be walking around smiling and

happy because of the attachment to that

person and the dislike of the situation

but as you start to recognize

I is very much disliking this situation

aversion and you have a lot of thoughts

about why you don't like that that goes

with us remax allow that feeling to be

there and relax

now you send love and kind thoughts to

yourself to the other family members but

the person that I doesn't matter but one

of the things that happens with grief is

that people they get frustrated they

become very sad and bulging agreed

because they don't know what to do they

become lost and what you do always to

overcome suffering is learned how to

give and what do you get you give your

kind and loving clothes because you're

kind of looking but as much as you can

to get and the more you give the less

you apart knock off balance by this big

pain now that doesn't mean that it's

you're never going to remember the pain

you will but you won't suffer because of

it that you're not identifying with it

it wasn't that thing that happened

that's true and welcome to life there

are going to be things that are said

that happened but as you learn how the

process works you're suffering becomes

less and less and you start to be more

of a balance point and with that

balanced mind comes a relief that you

can't find any other way that I don't

and with that relief there is a kind of

contentment even in very difficult

situation

yeah so this is demonstrating a living

practice and engaged dama that's why i

said meditation in life life is

have to be able to recognize

what you're mine is doing

and how

and stop being so serious with it start

flapping with it we're smiling into it

and that was balancing how to have that

learning how to recognize what your mind

is doing so it's not always flying

around doing whatever it wants to do the

more you practice letting go relaxing

the more you start to see the importance

of keeping your practice going all the

time

and when you're practicing the six ours

it

starts to become more and more a

habitual tendency so you trade your old

habits for a new habit your old habits

that bring your mind down for new habits

that release and that's what the

meditate

so the more you can do this the easier

life becomes even though we're going to

have those high as and love this is very

much a living process I used to become

very frustrated after 20 years of

practice and doing the meditation really

where I was moving very very very slow

and I was ok now we're done with the

retreat and the teachers is now you're

off retreat be mindful never explained

what nine colleges not really and how

does moving super slow relate to working

with your daily life this practice what

it does is it keeps you in your daily

life but

where

but you know something you brought up

there's that thread going but the people

are all well we can't be happy people I

can't I can't enjoy because then this is

some kind of attachment to joy and then

people are all concerns i can't play

music because it's mr. joyful remember

but isn't really the you become a lot

more creative when you start getting

into this pasta and the attachment to

droid is the very thing that will need

to join disappear anyway I've been doing

is not understanding that all this isn't

permanent isn't that what what keeps it

from the italic that thinking like when

you you have a joyful feeling the claim

is wanting this this feeling to stay and

not recognizing its it's in her me so so

the idea that presenting here is we can

be extremely joyful in the moment that's

happening while clearly understanding

this is impermanent this is going to

pass a big way about that real

attachment enjoy is I am back right it

is the gravy you can have joy and it can

for a lot longer when you let go of time

to hold on to it trying to make it stay

but the kind of contentment that arises

when this droid fades away is very

strong and it's okay because you're

developing your equanimity and that is

the highest feeling that we make

suffering ones be suffering free and the

pier stroke fearless be intervening

shall greet the mail being something

they all being shared this mirror that

because the client they get patted

acquisition

you