Parent:: [[Meditation]] Related:: [[Bhante Vimalaramsi|Ven. Bhante Vimalaramsi]] # 6R (Meditation) Method (by Ven. Bhante Vimalaramsi) > [!info] > - **Website:** https://www.dhammasukha.org/the-6rs > - [PDF1](https://www.dhammasukha.org/_files/ugd/d704f3_8b485bd3aedb4606a7337afc6c68a901.pdf) > - [PDF2](https://wixlabs-pdf-dev.appspot.com/assets/pdfjs/web/viewer.html?file=%2Fpdfproxy%3Finstance%3Db1gm-4JAfZgNineJDQ-pYLq7uZK2a4ERQAK0dGxfdf4.eyJpbnN0YW5jZUlkIjoiMTFiZjU1MTktZDRlYS00ZTZkLWExMjQtYzA2YmVhNThkYjY0IiwiYXBwRGVmSWQiOiIxM2VlMTBhMy1lY2I5LTdlZmYtNDI5OC1kMmY5ZjM0YWNmMGQiLCJtZXRhU2l0ZUlkIjoiOGYyMWYzN2ItY2RkMS00NDViLTliYzAtNzg3YmZkM2QwNzUzIiwic2lnbkRhdGUiOiIyMDIzLTA0LTIwVDIwOjA5OjU4LjYxNVoiLCJkZW1vTW9kZSI6ZmFsc2UsImFpZCI6IjQyYjA2MmQ3LTY4NDMtNDMyMC05OGY3LTU3NTg1MWYwYzY4NSIsImJpVG9rZW4iOiI5ZTllYTY2Mi0xOTNiLTBhMzYtM2FlNC1iODEwMTc2NWRjMzciLCJzaXRlT3duZXJJZCI6ImQ3MDRmMzgzLWE2MTItNGJmNi1hMDUzLWQ0MzUzODlkODIzZSJ9%26compId%3Dcomp-l8640785%26url%3Dhttps%3A%2F%2Fdocs.wixstatic.com%2Fugd%2Fd704f3_d3fa96a4e88c422aa59c139233836851.pdf) > - **Intro Video:** [Youtube](https://youtu.be/oeJ2LaFaDCY) ## 6R Overview ### Steps 1. ***Recognize*** — the distraction (object) 2. ***Release*** — **let go** of the ***attention*** on the distraction 3. ***Relax*** — the ***tension*** caused by the object 4. ***Re-Smile*** — How you get the ***joy*** back 5. ***Return*** — to your ***meditation object*** 6. ***Repeat*** — staying with your meditation object ![[(Image) 6R Method (Original).png|300]] _(Source: https://www.dhammasukha.org/the-6rs)_ ## Important Notes ![[(2023-04-18) Visual illustration of the 6R Method (Refined version)#^mention-of-remember]] > [!info] Example Overview of the 6R & Just Watching!! ([Source](https://www.dhammasukha.org/the-6rs)) > _One's object is Metta. One suddenly thinks back to a time with nostalgia or considers the future or thinks about anything other than the Metta. One **RECOGNIZES**, seeing the distraction. **RELEASING** is the immediate letting go of the distraction - not attending to it, turning mind's attention now to the **RELAX** step - the stilling of formations. Mind is now clear, ready to attend to **RE-SMILING**, or checking if one is still smiling, then RETURNING to the object of meditation, then **REPEATING** every time one sees mind has been distracting. All of this, as I've once said before, **==happens in less than 5 seconds==**. It is a **==flow==** as we've seen, a rolling_. > [!tip] Not too close (focus)!! Not too far (relaxing)!!! ([Source](https://www.dhammasukha.org/the-6rs)) > > _Here, it's important to pay attention to **mind observing** - **==just watching, not becoming the Metta==**. **It's an object**, therefore, **one is watching it**, **not becoming it**. The feelings that come up from the object must be observed, and 6R'd if they distract. Likewise, one observes that one was distracted - **==not becoming the distraction by fighting it or ignoring it==**. Any such effort will only cause more craving and clinging._ > > _Allow the mind to do its work. **It will unravel itself**._ > > _**Observation is ==not focus==** - it is the mere watching and seeing what occurs, not becoming involved or identifying with the feeling or the object. This then becomes absorption concentration, too much focus, pushing down insights to arise naturally_. > > This is why **==relaxing== is important** - it **provides the mind space** required for insights to arise. This is how it is seen from my experience. > > Of course, one caveat - one **mustn't just relax** during the actual meditation. Once understand what it feels like, one uses it as part of the 6R effort. Then, there is development and progress as it is intended. Besides, **==one mustn't just relax, relax, relax==** in the beginning because **mind then will become dull with no object**. ^not-too-close-or-far ## Refined 6R!! > [!Quote] Vilas > Step 0 — ***Remember*** — the meditation object > [!tip] Resources > - Canvas: [[6R Method (Refined).canvas|6R Method (Refined)]] > - Blog post: [[(2023-04-18) Visual illustration of the 6R Method (Refined version)]] ![[(Image) 6R Method (Refined).png]]