Parent:: [[(2023-02) 🧘‍♂️ Learning Meditation]] # # The Mind Illuminated: A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science for Greater Mindfulness *Author: **Culadasa** (John Yates PhD)* ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1676134233733.jpeg|400]] ![[Pasted image 20250613154322.png]] ## Notes > [!info] Notes: [Screenshots](https://photos.google.com/album/AF1QipOC9Loy-nrAJiGotrnAqaR-R4E5PLHUcZ9ycUjn) ### Intro - I've understood that [[Samadhi]] and [[Sati]] needs to be **developed *together***! And the outcome of [[Samatha]] and [[Vipassana]]!! #eryu/learning/major - **Samadhi and Sati** are also like the **2 wings of a bird**!! Just like samatha and Vipassana!! > _... This creates all sorts of problems and misunderstandings, such as emphasizing mindfulness at the expense of stable attention, or vice versa. **==Stable, hyper-focused attention without mindfulness leads only to a state of blissful dullness: a complete dead end.==** But, just as stable attention without mindfulness is a dead end, **the opposite is also true. ==You simply cannot develop mindfulness without stable attention==.** Until you have at least a moderate degree of stability, “mindfulness practice” will consist mostly of mind-wandering, physical discomfort, drowsiness, and frustration._ ### Overview of the 10 Stages!! ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1676272713325.jpeg|400]] ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1676273056892.jpeg|400]] - Rate of progress - you need a daily practice of 1-2hr in combination with appendix techniques for steady progress. - Issue: **_Compartmentalization_** - _"We have a common tendency to **separate meditation practice** from the **rest of our life**. If the skills and insights we learn on the cushion don’t infuse our daily life, **progress will be quite slow**. It’s like **filling a leaky bucket**_". - **Be systematic** — Use **_==Finesse==_** and **_==Patience==_** rather than **_Bind & Stubborn Persistence_** - Don't _get ahead_ of yourself. Be systematic and practice at **_appropriate level_**. - _"Just as a scalpel is more effective for surgery than a large knife, **skillful means** and **positive reinforcement** are much better for pacifying the mind than **blind, stubborn persistence**. **Finesse and patience** pay off_". - @@@@ I read on the 10-staged path!! #eryu/learning/major - at stage 1, one commits to a daily meditation routine **with diligence**, without missing a day! - at stage 2, can **sustain attention** on meditation objects for **minutes**, with **mind-wanders lasting a few seconds**. - at stage 3, **rarely forgetting the breath or fall asleep**. - Eryu: I want to get here!!! #dhamma/practice/eryu - at stage 4, overcome **gross distractions** & **strong dullness** - at stage 5, overcome **subtle dullness** and **increase mindfulness** - Subtle dullness can be a **DEAD-END** if goes unoticed!! - at stage 6, [[Sampajanna|Sampajañña]] is developed, but **needs effort** to sustain - at stage 7, [[Sampajanna|Sampajañña]] is maintained **without effort**! - At this point, you have a **=="pliable mind"== (i.e. "mental pliancy")**!! (See [[DN2 Sāmaññaphalasutta#^pliable-mind|DN2]]) - It's also called "mahaggataṁ cittan" (as in MN10) - at stage 8, gains **"physical pliancy"**, and can **pacify the senses** and sit in meditative joys for **hours**! - Eryu: sounds like 2th-3rd jhana - at stage 9, calming meditative joy and entering **tranquility and equanimity** - Eryu: sounds like 4th jhana - at stage 10, can **sustain the state of 4th/9th jhana for hours** after each sit - with qualities of *"effortlessly stable attention, mindfulness, joy, tranquility, and equanimity"* - Also called "anuttaraṁ cittan" (as in MN10) - you're now a MASTER of [[Samatha]]! - can now practice [[Satipatthana|Satipaṭṭhāna]] with great efficiency and helps reach the final goal! - but this by itself is NOT [[Nibbana]] - @@ All you're doing in meditation is **==holding the right "intention"==**, and nothing more! > [!tip] Simple #formula at the heart of every Stage > **_==intentions==_** lead to **_==mental actions==_**, and **_==repeated mental actions==_** become **_==mental habits==_**. . - @@@@ **_Intentions_** of the 10 stages - Stage 2 ^intention-stage-2 1. Hold the intention to **_appreciate_ the ==“aha” moment==** that recognizes mind-wandering! - @@ Your **==_"will power"_== can ==NOT prevent== the mind-wondering!** 2. Then, intend to _**==engage== with the breath ==as fully as possible==** **WITHOUT** losing **==peripheral awareness==**_! ^intention-stage-2-2 - Stage 3 1. apply **=="introspective attention"== frequently**, and correct **distractions** and **dullness** 2. sustain **"peripheral awareness"**! - Stage 4-6, hold attention to **use "introspective awareness" continously**, so any dullness and distraction gets immediately corrected, achieving sampajanna - Stage 7, keep the previous habbit until it becomes **"effortless"** - Stage 8-10, just keep practicing - sustained effortless "exclusive attention" creates joy, leading to tranqulity and equanimity - @@@@ **Patience is KEY!!** — Care the mind like a **skilled gardener** #patience - If you 1) **"get annoyed"** at failures, 2) try to **"force" attention**, or 3) **chasing meditative joy**, you're creating a hindrance for yourself! ### 1st Interlude — Conscious Experience and the Objectives of Meditation - @@@@ ***==Attention==*** and ***==Peripheral Awareness==*** (or just ***Awareness***) - @@@@ You work with **attention** and **peripheral awareness** to cultivate **stable attention (i.e. Samadhi)** and ***mindfulness (Sati)***—the two main objectives of meditation. - 3 modes of ***Spontaneous movements of attention*** 1. *Scanning* — scanning for "interesting objects" 2. *Getting captured* — e.g. a loud sound captured your attention 3. *Alternating* — i.e. *seemingly* holding attention on 2+ things, but is actually going back and forth between them - @@ This is **only apparent** to an ***experienced meditator***!! - @@@@ JUMP-STARTING YOUR PRACTICE #dhamma/practice/eryu - *"Allow your ==**attention to stay centered** on your **meditation object**== while your ==**peripheral awareness remains relaxed** and open to anything that arises== (e.g., sounds in the environment, physical sensations in the body, thoughts in the background)."* - Give yourself a ***“pat on the back***" when you recongized that you're distracted, and ***gently*** return the attention to the meditation object. - @@@@ ***==Positive reinforcement==*** is crucial for you to appreciate and **enjoy meditation** and sustain the practice!!! #### 1st Objective: Stable Attention (Samādhi) > [!tldr] Definition of Stable attention ([[Samadhi|Samādhi]]) > _**Stable attention**_ is the _ability to ==**direct** and **sustain** the **focus of attention**==_, and _control the ==**scope of attention**==_. - **Focus of Attention** - 2 types of attention: ***(Intentionally) ==Directed attention==*** and ***(Intentionally) ==Sustained attention==*** (i.e. ***Vigilence*** in modern psychology) - @@ *Intentionally directed and sustained attention means ***spontaneous movements* of attention STOP!*** - ***Directed attention*** allows us make a conscious decision to pay attention to something (i.e. breath) - @@@@ ***Sustained attention*** is an ***==unconscious==*** **process**!! #eryu/learning - @@ The "**unconscious mind"** will **evaluate** whether it is ***worth*** keeping the attention there! - @@@@ But it can be ***conditioned*** by ***[[Cetana|Intentions]]***!! - e.g. it can be conditioned just like training for throwing dart! - @@ *"This is the very essence of meditation: we **reprogram unconscious mental processes** by **repeating basic tasks over and over** with a **clear intention**."* - Eventually, you'll reach ***Exclusive attention*** (or ***Single-pointedness***), by the end of Stage 6! - **Scope of Attention** - **TODO** #### 2nd Objective: Mindfulness (Sati) > [!tldr] Definition of Mindfulness ([[Sati]]) > ***Mindfulness*** = The _ability to **==balance==** **Attention** and **Awareness**_. - Attention increases, awareness decreases. And vice versa. - ***ADD (Attention deficit disorder)*** is caused by **lack of awareness** to direct attention. - @@@@ Eryu: **==I have *[[ADHD]]*!!==**! And it's not because of lacking ***Attention***, but rather it's due to **lacking the *Awareness*** to know **where I'm putting my attention** to!!! #eryu/learning/major #eryu/insight/practice ^bd765a - ***Total Consciousness*** = ***Attention*** + ***Awareness*** - Total consciousness can be **==*increased*== by meditation training.** ### Stage 1 — Establishing a Practice #### 6-Point Preparation Checklist 1. Fire up ***Motivation*** — _**Why** am I meditating?_ - Be ***clear*** and ***honest***! 2. Set a ***Reasonable goal*** — What to achieve in ***this session***? - Consider ***recent problems*** with my practice - Keep it ***simple***!! — e.g. Count how many thoughts / distractions i had! 3. Beware of ***Expectations***! - Hold _goals **very lightly**_! - Stay ***relaxed*** and ***enjoy*** the process! 4. Resolve for ***Diligence***! - Resolve to stay on the ***meditation object*** regardless of what happens! - When ***resistance*** or ***doubt*** comes, best way is to keep meditating! 5. Review ***Potential distractions*** - Know your **_state of mind_** before sitting. - Review recent _big events_ and resolve not to ponder them! 6. Check ***Posture*** - Head, neck, back should be aligned. - ***Tip of tongue*** against *roof* of mouth, at the *root of upper teeth*. - Let go ***tensions*** in the body - @@ The ***preperation process*** itself is a **good training** for direct and sustained attention! #### The Meditation Object - ***Breath*** is the best target because 1) it's available *all the time*, 2) it grows subtler and allows the developing a powerful attention, and 3) it allows the seeing of anicca. - @@@@ "When we refer to the “breath” as the meditation object, we mean the **==*sensations* produced by breathing==**." #eryu/learning/practice - *NOT* the ***visualization*** or ***idea*** of breathing in and out!! - *Beginners* often find the _large movements of the **abdomen**_ easier to follow at first. #### A Gradual Four-Step Transition to the Meditation Object ![[Mind Illuminated — 4-steps to Meditation Objects.jpeg|500]] *(4 Steps to establish on the Meditation Object)* ##### Step 1 - Becoming Present & Aware - **_Thoughts_** will take you _away from **present**_! - Observe the anicca (arising and passing) and anatta (not mine) of all the sensations! - Sensations - @@@@ **==Enjoy==** _**pleasant sensations**_ to bring you to a _**state of ==contentment and happiness==**_! #eryu/learning/practice/major ^b82496 - Note that the _"pleasant feeling"_ is **_separate from_** the _sense object_! - Let go of your **_reaction_** to _"unpleasant sensations"_! - @@ Thoughts - Be aware of it but do not engage! - Thoughts _**unrelated** to the **present moment**_ — **Discard!** - Thoughts **_related_** to the _present moment_ — **Caution!** - Thoughts on making the posture more comfortable, etc. — helpful - @@ Mantra for dealing with distractions: "**_==let it come, let it be, let it go.==_**" - This is a _**passive** process_! - if your attention is captured, come back to the present ##### Step 2 - Body Sensations & Aware - @@ Let _other sensations_ (e.g. bird chirping) slip into the **_peripheral awareness_**!! - Release any tension to the posture - If **_contentment_ fades**, return to **Step 1** to become fullly present!! - @@@@ No need to rush to next step! keep seeking out pleasurable feelings until **_==contentment==_** is _fully **established**_! ##### Step 3 - Breath Sensations & Aware - Feel the breath at _nose, face, chest, and abdomen_ - Allow you mind to _move **freely**_ among them! - Savor the **_pleasant_ qualities** in breath sensations! - you may find in breath to be invogorating, and out breath to be relaxing! - @@ Be a **_passive observer_** — Do NOT _**exaggerate**_ the breath to make it felt!! - @@@@ If you cannot feel, try _**imagining**_ to be **_looking at_** the place of sensation! #eryu/learning/practice #imagine ##### Step 4 - Breath Sensations at the Nose & Aware > [!tip] _Meditation object_ = **_==Sensations==_** of the breath at the _**==tip of the nose==**_ - @@@@ Keep attention on the **_area_** where the _**breath sensations** are **clearest**_. - **Do NOT try to _follow_ the air** as it moves out of your nose. - Again, the _meditation object_ is the **_sensations_**, _not the breath itself_ - @@@@ **==Goal:==** Develop **_stable attention_** _WHILE_ maintaining **_peripheral awareness_** — i.e. with **_mindfulness_** (i.e. balancing attention and awareness) #### Counting the Out Breath!! - @@@@ Counting _the (**Beginning** of) **Out breath**_ is an **_essential technique_** to help _stabalize attention_!!! #eryu/learning/practice/major - Else, the mind will "rest" after each breath, and _start **wandering**_!! - Eryu: I've done this the **_wrong way_** the WHOLE TIME!!! I waited the whole breath to finish before counting, rather than _count the **beginning** of the out breath_, which is **_MUCH EASIER_**!!! #eryu/mistake/major - @@ You're **_successful_** when _**all 3**_ is achieved: 1) noted _out breath_ sensation, 2) noted _in breath_ sesation, 3) noted the _count_! - @@ After **_every major mind wandering_** session, go back to _Step 2_, then _Step 3_, then _counting the breath_, to help recondition the mind! #### Summary of Practice > [!tip] Right Attitude (Meditation) > - Emphasize _**==relaxation==**, **==peacefulness==**, and **==pleasure==**_, rather than _**willpower** and **effort**_ > - **_==Joyful effort==_** and **_==diligence==_**, rather than **_judgements_** & **_expectations_**. ^attitude-meditation #### Obstacles & Solutions - Obstacles: _Time_, _Procrastination_, _Reluctance and Resistance_ (cause you to day dream on the mat rather than practicing), **_Self-doubt_** - Solutions: - @@@@ _**Force**, **guilt**, and **willpower**_ WON'T produce a _**sustainable** practice_, - @@@@ **_Real solution_** to these obstacles is _learning to **==enjoy your practice==**_. #eryu/learning/practice/major - (Wrong) _Too often, people approach meditation as though they were **==taking medicine==**—it tastes bad, but they grin and bear it because it’s supposed to be good for them_. - _If you’re at **ease and happy**, you will be more successful than if you’re **tense and straining**_. - *Procrastination and resistance* will vanish once you've ***tasted** the joy and pleasure* of the practice! #### Practical Steps - @@ Summary: choose a _suitable time and place_, find the posture that’s best for you, _cultivate the **right attitude**_, and _generate **strong motivation**_. - @@@@ Increase length of your meditation session until you reach _AT LEAST_ **_==forty-five minutes==_**. - Starts with 15 - 20m sessions (for first 1-2 weeks) - It'll eventually become so _easy and enjoyable_!! - **_Right Attitude_** - To succeed, we need to approach the practice in a **_==relaxed==_** manner, _==free from **judgment** and **expectations**==_. - @@@@ "When words like **_“struggle_**” or “**_difficult_**” come to mind, or if you feel like you’re “**_trying really hard_**, but not making any progress,” you’ll know it’s time to examine your attitude." #eryu/learning - "Meditation is a _**series of simple tasks**_, easy to perform, that only need to be repeated until they bear fruit." - @@ "You’re _**not**_ actually _**struggling with meditating**_, you’re struggling with **_unrealistic expectations_** and an idealized image of what you think **_“should” be happening_**." - @@@@ _==**Joyful effort** and **diligence**==_ are the right attitude. - **_Stay Motivated_** - _**Support and inspire others**_, and let them support and inspire you. As the Buddha once told Ananda, “Noble friends and companions are the whole of the holy life.” - Eryu: Many thanks to #Matt, #Sachin, and #Vilas for supporting me :) ### 2nd Interlude — Hindrances - TODO ### Stage 2 — Interrupted Attention ![[#^intention-stage-2]] - "If you’re **_reluctant_ to let go** of an object you find particularly engaging, evoke **_discipline_** and **_diligence_**. - **_==Discipline==_** doesn’t mean forcing the mind to do something it can’t, but rather a **_firm, intentional resolve_** to let go of an object that’s captured your attention and return to the breath. Being **_==diligent==_** means doing this **_consistently and promptly_**." ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1679508516293.jpeg|300]] ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1679508532132.jpeg|300]] ![[{Book} The Mind Illuminated — by Culadasa (John Yates)-1679508538882.jpeg|300]] > [!tip] Formula of meditation (esp. when thinking it's "difficult to meditate"!!) > Here’s a formula you should commit to memory to make joy and relaxation a natural part of your practice: ***"==Relax and look for the joy==; ==observe==; let it come, let it be, and let it go."*** Recite it every time you sit, _especially when you catch yourself thinking **meditation is difficult**_. #formula #recitation ^formula-of-meditation-stage-2 ### Stage 3 — Extended Continuity of Attention and Overcoming Forgetting ![[Screenshot 2023-04-18 at 11.38.45 PM.png|400]] ![[Screenshot 2023-04-18 at 11.38.52 PM.png|400]] ### Stage 5 — Overcoming Subtle Dullness and Increasing Mindfulness - Overall: - Set and hold the intention to notice and immediately correct for subtle dullness. - 3 Signs of **subtle dullness** 1. **==Vividness==** and **clarity** of the meditation object decline 2. Both **extrospective** and **introspective** **==awareness fade==** 3. Comfortable, relaxed, and **==pleasant==** feeling > [!success] The Formula — ==2 Simultaneous Intentions==, and 2 Whens!! (How to achieve _upaṭṭhānaṁ_ and _avikkhepo_) #eryu/learning/practice/major/milestone > - Maintain **2 Intentions Simultaneously**: > 1. **Intention 1:** Maintain intention to see **==VIVID== details** of the breath! > - Correspond to **_upaṭṭhānaṁ_** stage in [[Samatha]] > 2. **Intention 2:** Simultaneously, Maintain intention to know the overall **==State of the Mind==**! > - i.e. know what "distractions" as **"==mental images=="** or **"==(pleasant) dullness=="** are present! > - Correspond to **_avikkhepo_** stage in [[Samatha]] > - **When**: > - **Intention 3:** Whenever a "distraction" is noticed, immediately **==Correlate==** that with how the awareness of "**==Vividness==" of the breath was ==affected==**!! > - **Intention 4:** And **==Strengthen==** the intention to observe the **vivid details** of the breath (i.e. intention 1)! > - **Intention 5:** When drowsiness is detected, **==REVIEW==** what happened just now, which will educate ^upatthanam-avikkhepo ### Appendix: Walking Meditation! > [!important] Right Attitude (Walking Meditation) > Always remember to keep an ***Attitude*** of ***==interest, exploration, relaxation, and enjoyment.==*** #eryu/learning/major #eryu/practice/change/major ^attitude-walking-meditation TODO: not finished. ## Sticky Notes (Earlier) ![[(2023-02-06) 5-day Practice with Sachin and Naveen @retreat#^vilas-caution-mind-illuminated]]