KEEP PRACTISING

The Satipatthana practice can be applied in daily life. It is not difficult at all. People find it difficult only because they lack sufficient practice. It is important that you make a sincere effort in your practice. Through experience you will see for yourself that it is really simple. If we had the same attitude of perseverance and untiring effort towards the practice as we have towards our careers or business matters, this would come easier. 

Unfortunately, most people believe that they do not have enough time to nurture and value the Dhamma; they are ever so busy making a livelihood. But you should not worry about making time to practise; simply remind yourself to be aware while you are going about your daily activities. Be patient in acquiring the right views, the right understanding, as well as the necessary skills. If you practise wholeheartedly and persistently you will sooner or later experience benefits. 

Once you truly understand the benefits of the practice you will never stop practising; you will always keep it going wherever you are. When you are really able to apply the Dhamma in your life and start seeing the difference it makes, then the qualities of the Dhamma will become obvious. The qualities of the Dhamma will come alive for you, they will become really meaningful to you. 

A meditation centre is just a place for learning, a kind of training camp or mindfulness workshop. Keep practising in daily life. Do not think it is difficult. Just try again and again. Developing awareness is a life long journey; there is no need to hurry or worry. It is important to learn how to practise correctly so that you can effectively apply whatever you have learned in everyday life. When you are able to apply what you have learned in any life situation, your awareness is superior to the kind of awareness you develop by just walking up and down the meditation hall. 

You will be happier and get on more harmoniously with other people if you are clearly aware of whatever you do, wherever you are. This only comes easily when there is sustained momentum in the practice; it only becomes possible when there is natural awareness, when awareness becomes second nature. 

When you have a new experience in the course of your practice, do not try to interpret it in the light of what you have heard or read. If the understanding you have gained through the experience is real, insight or wisdom will bring about a real change in your views, habits, ideas, even your behaviour. What is the value of insight if it does not help you change for the better?

1. Meditating is acknowledging and observing whatever happens – whether pleasant or unpleasant – in a relaxed way.

2. Meditating is watching and waiting patiently with awareness and understanding. Meditation is NOT trying to experience something you have read or heard about. 

3. Just pay attention to the present moment. Don’t get lost in thoughts about the past. Don’t get carried away by thoughts about the future.

4. When meditating, both the mind and the body should be comfortable.

5. If the mind and the body are getting tired, something is wrong with the way you are practising, and it is time to check the way you are meditating.

6. Why do you focus so hard when you meditate?
   Do you want something?
   Do you want something to happen?
   Do you want something to stop happening?
   Check to see if one of these attitudes is present.

7. The meditating mind should be relaxed and at peace.
   You cannot practise when the mind is tense.

8. Don’t focus too hard, don’t control. Neither force nor restrict yourself.

9. Don’t try to create anything, and don’t reject what is happening. Just be aware.

10. Trying to create something is greed.
    Rejecting what is happening is aversion.
    Not knowing if something is happening or has stopped happening is delusion.

11. Only to the extent that the observing mind has no greed, aversion or anxiety are you truly meditating.

12. Don’t have any expectations,
    don’t want anything,
    don’t be anxious,
    because if these attitudes are in your mind, 
    it becomes difficult to meditate.

13. You are not trying to make things turn out the way you want them to happen. You are trying to know what is happening as it is.

14. What is the mind doing? Thinking? Being aware?

15. Where is the mind’s attention now? Inside? Outside?

16. Is the watching or observing mind properly aware or only superficially aware?

17. Don’t practise with a mind that wants something or wants some­thing to happen. The result will only be that you tire yourself out.

18. You have to accept and watch both good and bad experiences.
    You want only good experiences?
    You don’t want even the tiniest unpleasant experience?
    Is this reasonable?
    Is this the way of the Dhamma?

19. You have to double check to see what attitude you are meditating with. A light and free mind enables you to meditate well. Do you have the right attitude?

20. Don’t feel disturbed by the thinking mind. You are not practising to prevent thinking, but rather to recognize and acknowledge thinking whenever it arises.

21. Don’t reject any object that comes to your attention. Get to know the defilements that arise in relation to the object and keep examining the defilements.

22. The object of attention is not really important, the observing mind that is working in the background to be aware is of real importance. If the observing is done with the right attitude, any object is the right object.

23. Only when there is faith or confidence (saddha), effort will arise.
    Only when there is effort (viriya), mindfulness will become continuous.
    Only when mindfulness (sati) is continuous, concentration will become established.
    Only when concentration (samadhi) is established, you will start understanding things as they are.
    When you start understanding things as they are (pañña), faith will grow stronger.