1501. THE MIND IS NOT SCATTERED WHENEVER THERE IS AWARENESS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (1:02:09-1:04:34)
Yogi: This afternoon, there were a lot of thoughts and I felt that the mind was scattered and samadhi was not there. The mind was very scattered and restless. I changed to metta chanting.
Sayadaw: Yogis often say that because the mind is knowing many objects, so, it is restless and scattered.
The definition of stability of mind is that the mind is stable enough to know. So, if you know something, the mind is stable and there is samadhi in that moment. When there is no awareness, when you don’t know, there is no samadhi.
If we say that the mind is restless, it means that there is a lot of not knowing. But when you know, then samadhi is already present.
You think samadhi means that the mind must be quiet and be in a certain way, but in reality, it can be in many ways as long as awareness is present.
[metta : loving-kindness, selfless love, unconditional love]
[samadhi : calmness, stillness or stability of mind]
1502. AWARENESS EMBODIES THE 5 SPIRITUAL QUALITIES
Sasanarakkha Buddhist Sanctuary Long Retreat Intro Talk 5 January 2024 (49:10-53:27)
Yogi: The mind doesn’t want to be aware and has no interest in practicing, but I notice that.
If I just notice the mind that doesn’t want to practice, wouldn’t my practice go down the drain?
Sayadaw: If you continue to be aware that the mind is not interested, what can you discover about this mind? Remember that you can learn so long as the awareness is present.
All of us have a reason to practice mindfulness meditation. We have to check with ourselves why we’re being mindful?
If we know that the primary intention of awareness is to cultivate the qualities that awareness embodies – mindfulness, right effort, stability of mind, confidence, and wisdom – if we know that every moment of awareness cultivates these qualities, then we can be content with just being aware.
1503. HANDLING SEVERE PAIN
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (24:00-28:07)
Yogi: How do I watch severe pain because the feeling is scary?
Sayadaw: Firstly, I don’t ask yogis to look at their pain. I always ask yogis to watch the reaction of the mind to the pain.
If you can adjust your attitude and watch the reaction in the mind, see if the mind can calm down. See if the fear or the mind that cannot stand it can subside.
If it increases and the mind reacts more, then, stop looking; it is the wrong object. The fearful feeling is not the right object because it overwhelms the mind and you cannot be aware in a neutral way.
You distract the mind and use other objects or do something else. Everyone has something that works for them to calm the mind – it could be chanting, going for a walk, or reading a book. We have to calm the mind first before we try again.
1504. THE GOAL OF THE PRACTICE IS TO GROW AWARENESS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (11:48-16:11)
Yogi: When I’m aware of my thoughts, it is always a step late – I’d be lost in the story of my thoughts. How can my awareness be faster?
Sayadaw: At the start of the retreat, I mentioned that the practice is about the cultivation of awareness. How to cultivate the awareness is the right attitude.
The right attitude is about the awareness. We talked about the right attitude towards the object, but mainly the right attitude towards the object is: It doesn’t matter what the object is.
You were happy that the disliking mind went away for whatever reason, but you have completely not appreciated the awareness at all.
The awareness is not there to help the disliking go away. The awareness is there to help more and more awareness happen to bring in insights.
The goal of the practice is to grow awareness.
1505. OBJECTS ASSOCIATED TO HABITUAL PATTERNS ARE NOT NEUTRAL OBJECTS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (05:17-12:00)
Yogi: During my practice when I notice my breath, I feel tightness around my nose and forehead. It is not unbearable, but still discomforting.
I used to put a lot of effort into practicing anapanasati. I feel part of the tension comes from this previous practice.
Sayadaw: If you notice that you’re on your breath, change to another object. This is not a suitable object for you.
Our mind and body are always interacting with each other, and we develop habitual patterns. The mind and body will react the same way when we come across the same conditions because we have developed a habitual pattern. If we understand this, we can work around it.
[anapanasati : mindfulness of breathing]
1506. BODILY PAIN AND DISCOMFORT
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (02:48-04:41)
Yogi: Does it mean that when I’m in a relaxed state there’ll be no pain or discomfort?
Sayadaw: It is not that just because you’re relaxed you’ll not feel any pain or discomfort. When you’re relaxed, it means that the mind is relaxed; we can still have aches and pains in the body but we are mentally quite relaxed about it.
The body can be uneasy, but the mind can be at ease.
1507. HOW TO GATHER AND CALM THE MIND DAILY
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (45:10-49:46)
Yogi: I have some injuries and cannot sit for long; how do I still practice throughout the day?
Sayadaw: You’re asking how to do a practice that gathers and calms the mind for short periods daily.
You can do it in any way you wish; for example, you don’t have to sit for half an hour; you can do it, say, 10 minutes 3 times a day if that suits you. Or you can do it 1 minute every hour for the whole day. I have recommended yogis do it this way because it stops the momentum of our runaway mind. There are so many ways to do it.
So long as you spend time gathering your mind dedicatedly, a few times a day or once a day, you’re doing what you want to do.
1508. IS IT WRONG TO FOCUS WHEN WE MEDITATE?
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (05:48-08:55)
Yogi: I’m a new yogi and after some guidance at the retreat, I realized that all this while I have been practicing the wrong way. I was just focusing on the object.
I didn’t understand although I have been given instructions again and again on how to practice. Now, I am trying to practice the awareness method.
Sayadaw: All of us start by focusing on something. There is nothing wrong with that. All of us need the object to recognize that we’re aware.
If there is no object, there is no awareness; the awareness is aware of an object. It is paired with the object.
The concern about focusing is that yogis think that they have to focus more and more on the object and see the finer details of the object and in the process tire and stress themselves.
This is what we should avoid; but as far as knowing objects is concerned, it is fine. If we’re focusing too hard, yes, stop.
1509. DEALING WITH DISTURBING THOUGHTS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (1:32:00-1:35:25)
Yogi: This is my first retreat, and I missed my cousin’s wedding to attend this retreat. My family disapproves of it, and I feel sad guilt and become angry.
My mind is attached to the family and gets into thinking about the whole episode. Can Sayadaw help?
Sayadaw: Since you’re already here now, make the most of the opportunity. Thoughts of your family will keep coming up and you want to acknowledge those thoughts.
You want to acknowledge that you’re aware of those thoughts. Every time you’re thinking, recognize that you’re aware. That is how you make the most of this retreat.
Recognize this awareness. This is what you’re here to do, right? Don’t think that when you’re thinking of your family, you’re not meditating. Recognize that there is awareness.
1510. DISCERNING BETWEEN RIGHT ATTITUDE AND WRONG ATTITUDE
Sasanarakkha Buddhist Sanctuary Long Retreat Intro Talk 5 January 2024 (1:22:26-1:26:55)
Yogi: I fell sick on the first day of the retreat and was afraid to miss the Q&A. So, I took all types of medicine and supplements. How can I bring in the right attitude?
Sayadaw: Doing the right thing to make yourself well is the right action.
You don’t let yourself stay sick knowing that you need to get things done. That is also the right attitude.
You measure right or wrong attitude by your mind, not your actions; so, check your mind.
You are doing everything possible to make yourself well. But how unhappy are you that you did that? If you make yourself unhappy while doing something, that’s the wrong attitude. But if you do the right thing, you get well and you can practice, surely that’s a wholesome thing, right?
Yogi: The mind was agitated at that time.
Sayadaw: It was wrong attitude when you couldn’t accept and were unhappy that you were sick. But taking medicine to get well so that you can practice, that’s right action, that’s wisdom.
1511. AWARENESS IS NOT TO FIX ANYTHING
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (1:13:50-1:22:21)
Yogi: I sat outside to meditate but was bothered by a mosquito. At first, I could watch the process calmly when it was at my nose, but then fear arose whenever it was at my eyes.
My fear went up and down and I tried to compose myself. At times the mind freaked out and I even shouted at the mosquito.
Sayadaw: When we talk about being aware, we always think that if we’re aware in the ‘right way’, then it must happen the way we think it must happen. ‘I must be calm and let the mosquito bite me.’ If it goes according to plan, it means that I’m aware in the right way instead of just recognizing that when I’m aware, it means awareness is doing its work.
Even if you freak out and all that, you’re aware right? But we fail to recognize that we have been aware. We just think we didn’t do it correctly because we think that awareness is supposed to fix everything. But awareness is to gather data.
1512. APPRECIATING AWARENESS INCREASES THE INTEREST TO BE AWARE
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (00:17-04:31)
Yogi: I always get sucked into thoughts of sweet memories. I indulge in them rather than be aware. What should I do?
Sayadaw: You have to make the effort. You may not be able to do it initially because of the habit; so, whenever you remember to be aware, just be happy and encourage the mind to be aware.
Try to keep going; if you forget, it is okay. Every time you remember to be aware of the thinking mind, encourage yourself ‘This is good; I’m aware now and I’ll try again.”
Just like your mind is happy to think of good memories, in the same way, if you’re happy that you’re aware of the thinking mind, the mind will like to be aware and increasingly be more aware.
Sometimes we have bad memories and unpleasant feelings – at that time we want to rely on awareness and be happy that we’re aware.
1513. MAKE AWARENESS THE OBJECT
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (10:20-18:56)
Yogi: I followed Sayadaw’s advice to check the disliking mind. I checked and there was disliking; I checked and checked and there was still disliking.
Sayadaw: Did you also acknowledge the awareness? And could you appreciate the awareness?
Yogi: I forgot to appreciate the awareness; the disliking was much stronger.
Sayadaw: You only know disliking because you’re aware of it, right? If you recognize the awareness, this means you’re aware of the awareness.
If there is awareness and the object and you know both, your attention must already be on the awareness. There is no more liking or disliking of the object because awareness is the object now. Then, the mind is equanimous because you’re no longer having a judgment of the object.
Yogi: I should remember to appreciate the awareness every time it comes up so that I can build on it?
Sayadaw: Yes, every time you acknowledge the awareness it doubles doubles.
1514. DON’T RUSH – JUST PRACTICE STEADILY
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (1:26:43-1:32:17)
Yogi: I’m interested in the practice because I have benefited from it. I can now cope with the same problem better than when I did not practice 4 years ago. But I still think that I lack determination or urgency in the practice.
How can I be more determined in the practice?
Sayadaw: Do you practice at home; and do you notice anything helpful about it?
Yogi: Yes, I do.
I’m a caregiver – 4 years ago it was hard to handle everything, but now I can handle it calmly. 2 weeks ago, both my parents were admitted to hospital, but the mind was easeful. In comparison I was stressed a year ago when only 1 parent got admitted.
This makes me interested in this practice, but the urgency is not there.
Sayadaw: I see what you’re doing as enough – remember that slow and steady wins the race. This is the right attitude.
If we think we need to have more and what we’re doing is not enough, that attitude is the obstacle to your practice.
Just go steadily as you are – practicing being aware of whatever you’re doing in daily life as much as you can. That’s all to it.
1515. THE PROBLEM IN THINKING THAT THE PRACTICE IS NOT ENOUGH
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (2:06:33-2:11:13)
Yogi: I wish to learn more about my attachment to the body and my attitude towards it because my learning is still very limited. How can I learn more about this experience because the defilement is still there?
Sayadaw: I didn’t say that the defilement has to go away, right?
What is important is to have the right attitude and to continue to learn. Whatever you have learned is enough; just continue to observe.
What you don’t realize is that the mind thinks that it is not enough. What is in your way is just this, that you think that it is not enough. Take your time.
1516. SAYING THINGS DIFFERENTLY WITHOUT UNDERSTANDING CANNOT CHANGE THE MIND
Sasanarakkha Buddhist Sanctuary Long Retreat Intro Talk 5 January 2024 (1:18:10-1:21:41)
Yogi: Even though I say anger or pain is happening, deep in my heart, I think it is something about me. It is not anger is happening, but I am angry.
Even though I am aware but there is still the negative tension towards whatever I’m aware of and I’m losing confidence in the practice.
Sayadaw: There is some misunderstanding.
When we’re angry and say to ourselves that anger is happening, it is to calm ourselves enough to observe what is happening. And, you have observed what is really happening – that you’re angry.
You may say to yourself that there is anger, but truly, you feel angry. You should notice that.
There is nothing wrong with the practice. Saying things differently to ourselves isn’t magically going to change our mind; and there is no need. What we do is to cultivate the awareness.
What we need to recognize every step of the way is, when I’m noticing this, there is awareness of this, right?
Yogi: The problem is that I have the idea that identifying with the experience is wrong.
Sayadaw: Right.
1517. WISDOM IS AWARE OF THE OBJECT WHILE DEFILEMENT FEELS THE OBJECT
Dhamma Vibhajja 2023 Q&A 7 November 2023 (41:50-42:48)
Yogi: The mind went in and out of drowsiness; it came out when it was thinking of an interesting recipe.
Sayadaw: You think that the mind goes in because it is not aware of the drowsiness. It feels the drowsiness when it is not aware of the object. That is why the feeling increases.
It is because you’re not aware; if you’re aware, the mind wakes up. To be aware and to feel are opposites.
Wisdom is aware while defilement feels the object.
1518. INVESTIGATION IS ALREADY HAPPENING WHEN WE’RE CURIOUS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (22:00-25:23)
Yogi: The mind became stable and peaceful. I wonder what I should investigate at that point. What should I ask?
Sayadaw: It depends on the interest of individual yogis and the situation at that time. Anything I suggest will be artificial; whatever your mind is curious about will be the best.
For me, I would ask: Why has the mind become quiet and peaceful?
Investigation is not thinking – it is looking at what is happening in the present moment with curiosity to see what else is happening.
Yogi: Yes, my mind was curious about that when it was in the peaceful state. But it didn’t know how to ask a question.
Sayadaw: If you’re curious, it means that the mind has already asked a question because the attitude of curiosity is ‘Eh, what is this?’ We cannot take the word ‘question’ too literary.
1519. WE’RE PRACTICING THE DHAMMA
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (06:10-13:33)
Yogi: When I go home after the retreat, do I investigate guilt the way I investigate drowsiness at the retreat? Like how it comes, when it goes away, how is the mind reacting and what triggers it.
Sayadaw: Yes, that’s all there is to it. As long as the mind can accept the drowsiness and guilt and see whatever is related to them, that’s all that you need to do.
Yogi: It is easier to investigate drowsiness here, but when I get home, I have this view that I’m responsible for this family member, and now that she is gone, I feel guilty for some reason.
Every time I’m home and I see her bed and picture, the guilt is so overwhelming. I don’t think I can view it correctly and I want to know why it is happening.
Sayadaw: You have to see all that is happening – the guilty feeling, the character in the story, and the upset mind – as nature. You don’t identify with ‘me’ that is guilty or the person related to you but see them as forces of nature.
When it feels overwhelming, stop and watch something neutral; however much you have been aware of the emotion for that time is enough. When the guilt pops up again, you try to be aware of it until it becomes difficult, and you switch to a neutral object. Give yourself some time to practice.
In any deep emotion, there is a strong identification with the story of the emotion. We need to disconnect from the story.
Rather than think that you’re investigating, think that you’re practicing the Dhamma.
You’re practicing the Dhamma when watching the emotion or the neutral object. When the guilty feeling comes up again and you try to watch it, you’re practicing the Dhamma.
Don’t think of it as investigating; rather think of it as practicing the Dhamma.
1520. KNOWING WHAT WE’RE DOING IS MEDITATING
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (28:32-34:45)
Yogi: I would usually take a nap after lunch. I started sleeping on the bed, but it was too hot; I moved to the floor, but it was even hotter.
I needed to be awake to listen to a talk; so, I shifted to another place that was cooler.
I thought it was the right thing to do. I would do the necessary to solve the problem in a practical way.
This is my habit; I don’t try to investigate the mind first before doing something about the problem.
Does this self-help attitude help the practice or not?
Sayadaw: It’s a good point, but you could be meditating throughout all this.
You moved to another place because you found it hot; there, you found it cool, and you could sleep. You did what was necessary and were aware throughout all this; you were aware of your reactions, the solution, and the need to do it.
If it was the reasonable thing to do and you were aware of all of it, then, you were meditating through it, right?
1521. REALITY HAS NO MEANING; ONLY THE CONSTRUCTS HAVE MEANING
Dhamma Vibhajja 2023 Q&A 7 November 2023 (38:00-39:00)
Yogi: When I pay attention to the seeing consciousness, whether I’m looking at Sayadaw or Sayalay, there is no difference – they are just objects.
Sayadaw: If you notice this, it is good because you have realized the mind activity.
But I’m not the object; seeing is the object.
Reality has no meaning at all – it just happens and then it is gone.
When there’s no meaning, emotions don’t arise.
1522. SEEING CONSCIOUSNESS IS NOT SEEING THINGS
Dhamma Vibhajja 2023 Q&A 7 November 2023 (25:30-26:06)
Yogi: How did Sayadaw practice seeing and looking when you were working in the market because there were many objects?
Sayadaw: I wasn’t seeing many objects; I was only aware of seeing and not of many things. Seeing things is all concepts.
I tried to be aware of seeing happening, but when it was not clear, I would close my eyes. Then, there was no seeing, and when I opened my eyes, there was seeing. I would repeatedly close and open my eyes to tune in to seeing consciousness.
That was how I practiced.
1523. NOTICE THE SKILLFUL PART OF THE MIND THAT KNOWS HOW TO DO THE YOGI JOB
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (1:33:00-1:41:04)
Yogi: I would apply the 3 yogi jobs on my headache as a sensation and I will not have aversion to it, but I feel that when I do this, there is no learning about the mind process or cause and effect.
This morning, I felt my body was heavy, but I let the sensation continue and watched the disliking that followed. I didn’t note the sensation to prevent the disliking from arising.
How do I switch to investigating the cause and effect rather than using the yogi job to tackle the result?
Sayadaw: Your mind is quite skillful at the yogi job because your mind understands what the right attitude is, and how to be with what is happening. That is why you’re seeing the result that you’re having. The minor things would fade away and not hang around because they’re not significant.
What you’re not noticing is the skillful part of the mind, the mind that understands how to do the yogi job.
You’re wrong if you think that the result is just something that disappears. That is not the point of practicing.
As for understanding, you cannot make it arise.
There will be stronger emotions that will stay longer and then you can learn more; in the meantime, there is no need to create situations to bring forth understanding.
1524. INVESTIGATION IS JUST THE EFFORT TO BE AWARE
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (14:50-19:07)
Yogi: I have always found watching the mind interesting but not the body, but suddenly I started to find awareness of the body interesting during this retreat. I also feel very comfortable watching the body and can still be aware of talking.
It’s relaxing and continuous, but my investigation has subsided. Am I doing it the wrong way?
Sayadaw: Often, we think that we have to think or probe with our intellectual mind to investigate. This is not investigation; investigation is the state of consistent awareness, being present as much as possible with what is happening.
Your present state is a better state of investigation because it takes in all the information – it is taking in your feelings, body sensations and things that are happening in the mind – and it is continuous. You’re not choosing and there is awareness, and you’re letting it do its work. When you’re not doing the work, it can feel like it is not happening.
It is that state that the only contribution we make is the effort to be aware.
1525. WHEN MEDITATION IS HAPPENING BY ITSELF
Dhamma Vibhajja 2023 Q&A 7 November 2023 (18:23-18:54)
Sayadaw: Sometimes when I meditate, not much understanding arises; but when I’m not meditating, deeper understanding arises. It is funny.
When I’m not deliberately meditating, more powerful understanding arises. On the other hand, when I’m meditating, the understanding that comes isn’t very strong.
Yogi: Is it because you’re more relaxed?
Sayadaw: It is because there’s no idea of the ‘self’ practicing when I’m not trying to meditate. That is when meditating is happening itself, not that I’m meditating.
1526. NOTICING THE NATURE OF DOSA
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 6 January 2024 (1:19:45-1:24:14)
Yogi: Recently, my mind has been very negative, and the stories appear when I meditate. I see guilt, blame, judgment, and worry. I recognize them but they still overwhelm the mind.
It is very unpleasant and the next thing I do is forcefully change the direction to noticing my 5 sense doors. But the stories come back again, but after a while the intensity reduces.
I do it repeatedly, and if I find it too much to bear, I go back to my 5 sense doors again.
Am I doing it right?
Sayadaw: Yes, because you keep trying to be aware.
Try this when you’re in the negative space.
You do notice that the mind doesn’t want to feel this way, right?
See whether you can observe the mind that doesn’t want to feel this way.
And, when it becomes too unbearable, go back to your 5 sense doors and do what you have been doing.
[dosa : hatred, anger, any kind of aversion or disliking (including sadness, fear, resistance, etc.)]
1527. REGULARLY CHECK INTENTIONS WHEN PRACTISING
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (1:26:55-1:32:53)
Yogi: This is my first long retreat, and the mind feels overloaded with information and overwhelmed.
I kept pushing myself to meditate and I realized that it was not the right effort. And, I started to explore the meaning of the right effort.
I was very tired and drowsy this morning and I set the intention to watch the mind and be aware of what was happening. I then saw what effort meant. It was clear in my mind.
Is there a link between intention and right effort and is it good to check intention consistently?
Sayadaw: You figured yourself that effort is very much related to intention – when there is right intention, there is right effort, and wrong intention leads to wrong effort.
We often just try so hard without understanding the energies we’re putting into the trying. But when we use some of the energy of wisdom which is calmer, thoughtful, and accepting, it can be more easeful and relaxed. It doesn’t feel so overwhelming and tiring.
It is good that you went through that and took a step backward and found out for yourself the difference between right and wrong effort.
Yes, it is good to regularly check our intentions.
1528. TRY TO PRACTICE TOGETHER
Sasanarakkha Buddhist Sanctuary Long Retreat 14 January 2024 Concluding Talk (39:45:40:25)
What yogis can do at home is if you have like-minded friends or family, get together regularly to discuss in person or on Zoom or group chat; do an activity or discussion together or sit together and encourage each other.
Yogis are doing that in China; I used to do it with my family. It is helpful.
1529. SEEING THE WATCHING MIND
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (45:18-46:48)
Yogi: I was observing jealousy, but it was very sticky. I couldn’t see the watching mind although I believe I should watch the watching mind. What should I do?
Sayadaw: When the defilement is strong, when it is sticky, it is difficult to see the watching mind. You should change to a neutral object.
1530. LOSING TRACK OF MEANING WHEN PAYING ATTENTION TO AWARENESS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (21:20-24:01)
Yogi: I can understand the guided meditation when I’m aware that I’m listening to it, but when I’m aware that awareness is happening, I don’t know what is being said. Is something wrong with my practice?
Sayadaw: You’re not doing anything wrong, but you have to choose. If you want to listen, you listen and know that you’re listening. You’re aware of the object and the listening. That’s good enough.
Other times, when you don’t have to pay attention, you can be aware of your awareness.
It will progress later that you can be aware that you’re aware and also know what is going on conceptually.
1531. CITTAJARŪPA – MATTER PRODUCED BY THE MIND
Dhamma Vibhajja 2023 Q&A 7 November 2023 (39:10-40:34)
Yogi: Yesterday was very hot, but just hearing someone watering the plants cooled down the body.
Sayadaw: Yes, the mind created this because the water didn’t come to you.
If you have good samadhi, it will really cool down; when you think it's cold, the body becomes cold.
Some yogis practice in the cold without extra clothes because they can keep warm thinking about heat.
We call this phenomenon cittajarūpa.
Yogi: It just happened.
Sayadaw: If you know the process, it is better. Just check what is happening repeatedly and slowly you can see your mind creating this.
[cittajarūpa : the rupa (matter) produced by citta (consciousness)]
[samadhi : calmness, stillness or stability of mind]
1532. STAY ON THE AWARENESS TRACK AND NOT BE DISTRACTED BY THE EXPERIENCE
Dhamma Vibhajja 2023 Q&A Group B 12 November 2023 (17:00-18:46)
Yogi: When I said that the mind was blank, it was actually a big space. It was empty but it didn’t really feel empty. That’s the feeling I got.
Sayadaw: Just know that that was what you were experiencing and return to the knowing. Don’t get stuck in the story of the experience.
Don’t make the experience into a big thing; it is just a part of the practice. We need to stay on the mindfulness path, not the experience path.
1533. CHECK EXPECTATIONS CONSISTENTLY
Dhamma Vibhajja 2023 Q&A Group B 12 November 2023 (1:09:58-1:15:12)
Yogi: I have been practicing daily life meditation for a while and it is encouraging. The awareness can be consistent when I interact at the office and at home.
But when I sit and meditate, the mind seems to be rusty although I’m sitting with the same set of skills. Why is it more difficult to meditate than in daily activities?
Sayadaw: What are you expecting in your sitting meditation?
Yogi: I think you have answered my question.
Sayadaw: Just remember that when you think it is not going to plan, check what is your expectation? What do you want and what are you judging?
Yogi: Why do I forget to check my expectations during sitting meditation?
Sayadaw: You said you didn’t sit so much before. Whatever you do more will feel more oiled and well-practiced. You will feel rustier with the unfamiliar.
If you realize this, you can accept it better.
1534. KNOWING ALL HAPPENINGS IS PRACTICING THE DHAMMA
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (35:55-40:45)
Yogi: I have loved to see nice things ever since I was young and wonder if it would affect my meditation?
I’m always in tune with nature, seeing beauty in simple things like a blade of grass blowing in the wind. Will I be attached to such things?
Sayadaw: You can be aware of the appreciative mood; make it your practice rather than think it affects your meditation.
Recognize that it is your meditation practice to know the feelings and the states of mind happening when you’re appreciating things.
You have to know yourself if you’re attached or not. Just by the use of the word, nobody else can judge if there is attachment or not.
Check for yourself if you’re afraid to lose something; if so, there is some attachment.
In all these cases, being aware of it as it is happening and knowing that it is happening to you is part of your meditation practice. Why would you think that it affects your meditation practice when it is part of your practice?
1535. WHENEVER WE TRY, ‘I’ IS THERE
Dhamma Vibhajja 2023 Q&A 7 November 2023 (46:20-47:40)
Yogi: I notice that when I try, the ‘I’ is there.
Sayadaw: Because of long time habit, every time you try, the ‘I’ is present. Effort is with the ‘I’.
Yogi: Is my job just to notice?
Sayadaw: Yes. Some ideas are already there in the trying process.
Understand that trying is nature too, a mental quality. If you understand, then the ‘I’ in the trying disappears.
1536. WHEN THE MIND IS CONSTANTLY DISTRESSED
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (52:00-57:50)
Yogi: I have 2 children, and both have epilepsy. I blame the elder boy’s condition on the Covid vaccine. The mind has lots of aversion and guilt: Why do I have go through this process again?
I can only be aware and aware whenever the images of the past and future are replayed again and again.
Sayadaw: The first thing is there is no one to blame, not you, them or the Covid. Remember that multiple causes give rise to an effect in everything in the Dhamma.
It is a combination of factors that have led to this, and we don’t know what all the factors are.
As for the recurring thoughts of the past and what is going to happen in the future, and why you are suffering again, the again is what really gets to us. It defeats us because we really believe it.
The reality is there is no again; it is only what is happening now. You have been resilient; just move forward with your practice.
1537. WORKING WITH RECURRING NEGATIVE THOUGHTS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (1:43:20-1:53:00)
Yogi: I always think that I’m not good enough and should try harder and better. It makes me lose confidence, but it also makes me try harder. It confuses my mind.
Sayadaw: When I was depressed and didn’t feel good about myself, my simple solution was to throw everything into being aware. I didn’t think much about anything anymore.
I did what I had to do with the awareness and when these emotions came up, I would be aware of them, but I didn’t try to fix them, I just knew them.
My attention was fully on just whether I was aware, and that was good enough.
I just moved on and my entire energy was given to just being aware. Then, the mind doesn’t try to think so much or try to fix anything and go down the negative spiral.
When the awareness gains momentum, the mind is thinking less and becomes clearer.
When sati and samadhi become continuous, confidence or saddha naturally increases and we start to feel more at peace and sure of ourselves.
When the awareness and stability of the mind increase, naturally confidence increases too.
Yogi: But I also believe that I still have to try harder to overcome my difficulty.
Sayadaw: Stop believing these thoughts. These thoughts are negative, and they make you feel this way; they make you believe a story about yourself.
When you notice these thoughts, stop and only think about how to continue to practice – be aware and move on. Do not dwell on them or try to fix the thoughts.
Stop the thoughts and be aware. You have to be consistent because these thoughts are a habit, and you have to make awareness a new habit.
[saddha : faith, confidence, trust]
[samadhi : calmness, stillness or stability of mind]
[sati : mindfulness or awareness]
1538. NOTHING OUTSIDE CAN UPSET US EXCEPT FOR THE VIEWS WE UPHOLD
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (43:00-48:36)
Yogi: My mum has dementia and hallucinates about the gods wanting her to die on a specific date.
I started to get irritated because I strongly believed that these stories were created by her mind and also because my mum wanted me to do a lot of things to prepare for her death.
Am I being overly judgmental from my strong view?
Sayadaw: When we’re stressed, there is a tendency for all of us to think that we’re stressed because of someone else.
But really what we’re stressed by is the way our mind is thinking; how hard is our mind gripping on an idea. Can we relax the grip we hold onto our idea?
So, we need to clear our own mind.
1539. DISCERNING UNHELPFUL CONTEMPLATION
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 10 January 2024 Group A (1:18:00-1:23:55)
Yogi: I contemplated the meditation experiences I had earlier in the day. Is this process investigation? My concern is that I get the information wrong and conclude the wrong way.
Sayadaw: It is fine if you’re thinking to consider how you were being aware, whether you have acknowledged the awareness, and how you can be aware the next time.
If you spend your time to consider your awareness, how you will continue to be aware and appreciate the awareness, it is fine.
If we’re thinking about the past experience to draw conclusions from it, it is not a good idea to make any conclusion. If you understood something when you experienced it, then, fine because investigation had already happened, and you had realized something when you were actually watching the experience.
It is not useful to think of the past because it is more important to be interested in the present and keep the awareness working.
1540. FEAR MANIFESTS THROUGH THINKING
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (06:34-06:58)
Yogi: I noticed that when there was thinking the fear arose, but when awareness was present to see it and there was no thinking, there was no fear. The contrast was quite clear.
Sayadaw: Good.
1541. WHEN WE DISCERN BETWEEN AWARENESS AND THE OBJECT, STAY WITH AWARENESS
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (2:02:15-2:06:19)
Yogi: We have the information to not like or dislike the object because it is nature.
At first, I was aware of disliking neutrally, but gradually, I could no longer watch it as nature. It became ‘I dislike’. For example, I became sleepy when I sat and meditated, but I wanted to meditate and aversion towards the experience arose.
I told myself it was not me, not mine, and to just watch the object and learn. It didn’t work and I got confused.
It was very difficult – I felt blur and stupid.
When that sense of ‘I’ becomes so real, what should I do when I cannot be aware then?
Sayadaw: When you saw that you had aversion, and you were aware of it, when you know the difference between the object and the awareness, stay with the awareness.
You made aversion your object now, but then you got sucked into it instead of recognizing there was awareness.
Instead of relying on awareness and knowing how the awareness continues to work, you start looking at the aversion and you stop seeing how the aversion sneaks into the awareness and it becomes a mess.
If a yogi can see the object and then recognize they are aware, stay with the awareness.
1542. WHAT RIGHT IDEA TO HAVE WHEN WE WATCH A DEFILEMENT
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (1:05:20-1:08:48)
Yogi: How to apply the right information or right idea in our meditation practice?
Sayadaw: How do you practice it?
Yogi: When I observe wrong attitude or whatever mind is happening, I see it as their nature, not personal. At first, I use the right information in my observation; later on, I understand their nature and it becomes automatic.
Sayadaw: You are already doing it. For example, you need to see the difference between a person trying to make herself less jealous versus having the right attitude to watching the jealousy.
Do you see the difference?
The right attitude is what you say to yourself so the mind can watch more willingly.
It is not using thinking to reduce jealousy. You use thinking to have the right attitude to watch. It’s two different things. You’re not trying to make it go away; you’re not supposed to change the object but to change the mind to make it willing to watch.
1543. MEDITATION IS IMPROVING WHEN WE CAN SEE MORE NATURALLY
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (1:40:01-1:42:22)
Yogi: I notice that when I have more awareness, there are more defilements, and I feel lousy about it.
Sayadaw: This perspective is important – the perspective that because you’re more aware you can see more.
When you can see more defilements, it means that you’re more aware. It is good that there is more awareness. That we know more is good.
The defilements are always there whether we know them or not.
When we say meditation is improving, it means that awareness is increasing.
1544. AN EXPERIENCE IS JUST AN EXPERIENCE
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (07:38-16:46)
Yogi: I noticed that my mind was always thinking, and I asked myself what would happen if the mind didn’t think. If it doesn’t think, what happens to the mind?
Two days ago, I had an experience where all my thoughts crumbled and there was bliss, and it felt perfect. Does this answer my question?
Sayadaw: Rather than making a conclusion about your question from your one experience, acknowledge the experience that this is what happens and there is awareness, and we carry on practicing.
Think of this as a milestone in understanding, but that is not all the understanding from being aware and we need to continue to practice – our work is not done.
1545. TRY NOT TO DEVELOP THE HABIT OF FALLING ASLEEP WHEN YOU SIT AND MEDITATE
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 8 January 2024 Group B (1:19:20-1:20:10)
Yogi: I would regularly fall into drowsiness whenever I sit and meditate. I would jerk and wake up.
Sayadaw: If you cannot manage the mind, get up and walk. Don’t develop the habit of staying in a drowsy state of mind whenever you sit.
The worst thing is to develop a habit because our mind is full of habitual patterns – developing habits is the most efficient thing for the mind.
If you sit and recognize that you’re getting drowsy, you need to knock yourself out of it otherwise you’re going to stay in the loop of a habitual pattern.
I would even advise that you put something on your head so that the mind will be energized by trying to keep it from dropping.
1546. WE GET TIRED FROM UNWHOLESOME STATES OF MIND
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (27:25-30:27)
Yogi: How do I use my energy wisely so that I won’t be tired at the end of the day?
Sayadaw: When we put in too much energy, it is really the energy of greed, aversion, or delusion as when we’re eager, upset, or confused. The unwholesome minds always use too much energy; it will make us tired.
The energy of wholesome minds is relaxed. If the mind is in kusala state throughout the day, then we feel relaxed at the end of the day.
1547. THE AWARENESS PRACTICE
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (1:44:05-1:45:45)
Yogi: Is there a right practice for a mum who is constantly worried and fearful for her children?
Sayadaw: It is what you’re already doing right now; being aware consistently, not dwelling in the experience.
The more you’re aware, the more aware you’ll become of all your experiences and emotions, whether good or bad and all the effects that come with them. You’ll learn more about them – and when you have learned, you’ll be less affected by them.
When we understand, the mind will be steady.
1548. WE TRY TO STAY WITH THE AWARENESS, NOT STAY WITH THE OBJECT
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (2:13:00-2:13:35)
Yogi: I was watching the dislike and after some time, the disliking felt like me and it was very unpleasant.
Sayadaw: It didn’t at first, right? It develops into that because that is what happens when you stay with the object.
Without your recognizing it, your awareness has become contaminated; so, it is starting to get identified with the disliking. You don’t recognize all this because you’re not with the awareness.
1549. ON-OFF AWARENESS IS NORMAL
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (24:21-25:56)
Yogi: Is it normal to have on-off and on-off awareness? For example, if I’m doing a mathematics problem, sometimes, I’m aware that I’m doing the problem, but sometimes, awareness is lost when I focus on solving the question.
So, it is normal for this to keep on happening, right?
Sayadaw: Yes, it is like that. When the awareness is more natural, you can recognize whatever is happening more.
1550. WE DON’T APPLY THE CHARACTERISTICS ON THE OBJECT
Sasanarakkha Buddhist Sanctuary Long Retreat Q&A 12 January 2024 Group B (31:30-34:35)
Yogi: How do I contemplate that happening is dukkha?
Sayadaw: You don’t contemplate that happenings are dukkha. My teacher used to say that you don’t put the characteristic on the object; you let it show itself to you.
As a practice, you notice what is happening, are aware in a positive way, and continue to be aware. You grow the practice of your awareness because when the awareness is doing its work correctly, it will lead you to some realization, whatever it is.
[dukkha :
(a) unsatisfactoriness, pain, suffering
(b) the suffering in change
(c) the unsatisfactory nature of all existence, of all conditioned phenomena
(d) one of the three universal characteristics of existence (see anicca and anatta), understanding dukkha is a liberating insight (panna)]