001 ‣ Boredom During Sitting (14) 002 ‣ Acknowledging Feeling (15) 003 ‣ Recognizing Absence and Presence of Wisdom (18) 004 ‣ What Is Inquiry (19) 005 ‣ Notice Whether Wisdom or Craving Chooses (22) 006 ‣ Motivation That Spurs Practice (23) 007 ‣ Don’t Fix the Future (25) 008 ‣ Advice on Sleepy or Tense During Sitting (34) 009 ‣ Over Exertion (36) 010 ‣ Mindfulness When Talking (38) 011 ‣ Walking Meditation: Walk Naturally (39) 012 ‣ Skillful Being Mindful While at Work (42) 013 ‣ Open Eyes Meditation and Samadhi (43) 014 ‣ Samadhi in Every Situation (44) 015 ‣ The Nature of Thinking Mind (48) 016 ‣ Intellectual Understanding Through Thinking (49) 017 ‣ Coping with Long-Term Emotional Problems (53) 018 ‣ No Right View, No Vipassana (54) 019 ‣ How to Prepare for Death (60) 020 ‣ Intentions (64) 021 ‣ Worrying Over Loved Ones (71) 022 ‣ To Maintain Awareness, Know the Mind Activity (78) 023 ‣ Being Aware of the Relevant Object (81) 024 ‣ How to Proceed When the Mind Quiets Down (101) 025 ‣ Why We Fall Asleep While Sitting Meditation (102)

026 ‣ Know That You Are Aware (108) 027 ‣ Experimenting with the Deliberate Kind of Awareness (112) 028 ‣ Awareness Means Just Knowing, Not Focusing (138) 029 ‣ How to Keep the Awareness Continuous (139) 030 ‣ Relax and Let Awareness to Expand (141) 031 ‣ Focusing Will Lead to Paying Attention on Concepts (144) 032 ‣ Learning to Practise Skillfully Is a Kind of Wisdom (149) 033 ‣ The Two Ways Defilements Disappear (151) 034 ‣ The Meaning of Bhavana, Cultivation (159) 035 ‣ Watch Defilements and Act from the Wholesome Mind (165) 036 ‣ Actually Watching and Investigating Happen Simultaneously (167) 037 ‣ The Mind Going Into a Blur State (169) 038 ‣ Attention Should Be on the Awareness (170) 039 ‣ Targeting Requires Too Much Attention (171) 040 ‣ Journey of Awareness Into Our Work Place (172) 041 ‣ Meditation Is Awareness, Not Pain (177) 042 ‣ What Is Right Thought (184) 043 ‣ Rather Than Try to Stop Random Thoughts, Acknowledge What Happens (185) 044 ‣ Be Interested in Watching Thoughts (194) 045 ‣ Craving Is Hungry for Results (198) 046 ‣ How to Observe the Fear Mind (202) 047 ‣ Continue to Be Aware Even When Realization Happens (207) 048 ‣ How Not to Drift Into Thinking (215) 049 ‣ When Awareness Slips Away (220) 050 ‣ Let It Happen and Just Know – Don’t Force to Be Aware (229)

051 ‣ When the Mind Is Too Tired to Maintain Mindfulness During Meditation (232) 052 ‣ How to Be Aware of Something We’re Not Skilled in Like Email Correspondence (235) 053 ‣ When the Mind Is Quiet, Notice the Quiet State of Mind (239) 054 ‣ Samatha Has Its Place in the Practice When Done Correctly (242) 055 ‣ How to Be Interested in the Meditation Object? (244) 056 ‣ Don’t Try to Change Anything, But Watch and Learn (251) 057 ‣ How to Be Aware When at Work and Having to Solve Problems (254) 058 ‣ We’re Interested in the Thinking Mind, Not the Thinking (268) 059 ‣ If You Don’t Know Your Mind, There Is No Way It Can Rest (270) 060 ‣ Reminder: ‘What Is the Mind Aware of?’ (272) 061 ‣ How to Observe Wandering Mind Without Focusing (274) 062 ‣ Meditation and Life Must Be Together (275) 063 ‣ Meditate for Wisdom, Not for Happiness (279) 064 ‣ Check Attitude First, Don’t Be Too Hasty to Meditate (287) 065 ‣ Check Attitude Otherwise Judgments Cause More Judgments (288) 066 ‣ Defilement Wants to Know What’s Outside; Wisdom Wants to Know What’s Inside (307) 067 ‣ Meditation Is Not Confined to Certain Time; Meditation Is for Life (309) 068 ‣ The Need to Know How Defilement Works (317) 069 ‣ How to Stay at the Mind Door (331) 070 ‣ Understanding More About Vedana (333) 071 ‣ Sleeping Problem During Retreats (336) 072 ‣ Walking Meditation: Let the Object Be a Natural Process (338) 073 ‣ Yogi Asking About Being Disturbed by Ghosts (347) 074 ‣ How to Handle the Negative Mind (348) 075 ‣ Sayadaw’s Approach to Metta Practice (350)

076 ‣ When Defilements Are Strong, Be Aware of Feelings or Body Sensations (351) 077 ‣ Pay Attention to the Way – How to Practice (353) 078 ‣ Right Attitude Gently Watches the Complete Picture (356) 079 ‣ Yogi Asking How to Deal with Unpleasant Feelings (359) 080 ‣ Recognize the Wisdom That Is Already Working (361) 081 ‣ Understand How the Mind Creates Concept (363) 082 ‣ Learn How to Be Aware in a Relaxed Way (372) 083 ‣ Awareness Has to Be Consistent for Wisdom to Arise (374) 084 ‣ Questioning to Be Interested in the Present Moment (375) 085 ‣ Defilement and Awareness See-Saw (378) 086 ‣ Sense of ‘Disappearance’ Caused by Imbalanced 5 Indriyas (379) 087 ‣ Advice for the Depressed – Easefully Aware Is Enough (380) 088 ‣ When the Mind Changes, the View Changes Too (383) 089 ‣ Training the Mind to Be Aware of Thoughts by Anchoring on Feelings (386) 090 ‣ Emotions Arise Because of Wrong Thought About the Memories (390) 091 ‣ The Nature of Lobha (391) 092 ‣ Chronic Tension and Anxiety Whenever Meditating (395) 093 ‣ How to Begin Meditating (406) 094 ‣ Right View Has to Be Recalled Because Wrong View Is the Default State (418) 095 ‣ Learning How to Watch an Experience with Equanimity (419) 096 ‣ Anger Towards the Sickness Causes the Mind to Resist Pain (425) 097 ‣ Sayadaw Relates His Own Experience with Natural Awareness (428) 098 ‣ How to Learn to Watch Thoughts Without Forcing (429) 099 ‣ 3 Reasons to Be Interested in Awareness (430) 100 ‣ Awareness of One Object or Multiple Objects? (435)

101 ‣ Advice for Beginners Who Cannot Notice Reactions (444) 102 ‣ Be Patient When Attending to Craving (456) 103 ‣ How to Handle Sleepiness During Sitting (463) 104 ‣ Knowing What Is Happening in the Mind Is Awareness (467) 105 ‣ When Awareness Gains Momentum, It Is Present Without Even Trying (472) 106 ‣ When We Learn to Watch Realities Instead of Concepts, There’s Less Suffering (473) 107 ‣ Eating Meditation at Home (476) 108 ‣ Don’t Try to Fix Defilements – Just Do the 3 Yogi’s Jobs (478) 109 ‣ We Watch the Defilement to Learn, Not to Stop It (479) 110 ‣ Try to Be Aware Even When We Follow the Defilement (489) 111 ‣ Checking the Mind Quality Through Feelings (492) 112 ‣ Maintaining Awareness While Anchoring in the Breath (493) 113 ‣ What Does Nature Mean (500) 114 ‣ Be Aware Too When the Mind Is Enjoying, Not Only When the Mind Suffers (501) 115 ‣ Wisdom Arises Consistently When Awareness Has Momentum (505) 116 ‣ Understanding How to Relax (509) 117 ‣ Acceptance Changes the Quality of Mind – It Is Active, Not Passive (512) 118 ‣ The Wise Way to Make Adhitthana (Determination) (520) 119 ‣ When Emotions Increase Because of Wrong Thought (521) 120 ‣ Deciding from Wisdom or Deciding from Defilement (522) 121 ‣ Learning to Overcome Depression the Wisdom Way (523) 122 ‣ Recognize That Negative Thoughts Are Results of the Deluded Mind (525) 123 ‣ The Skill of Watching Emotions (542) 124 ‣ When Cannot Sleep, Make It an Opportunity to Be Mindful (545) 125 ‣ The Mind Suffers When Wrong Thoughts Happen (553)

126 ‣ The Right Effort to Consistently Maintain Gentle Awareness (557) 127 ‣ The Value of the Practice Is in the Awareness, Not in the Pleasant Experiences (561) 128 ‣ The Two Ways of Cultivating Awareness (563) 129 ‣ Metta: If You Don’t Have Any in Your Pocket, You Can’t Give (569) 130 ‣ To Keep Our Mind Sharp as We Age, We Need to Practice Now (594) 131 ‣ How Is the Mind Observing Right Now? (599) 132 ‣ We Must Use Our Wisdom So That It Can Become Stronger (603) 133 ‣ Simply Be Aware Until Wisdom Arises (604) 134 ‣ The Practice of Awareness Is Not Through Deliberate Thinking (612) 135 ‣ The Foundation of the Practice Is Continuity of Awareness (614) 136 ‣ Practise Walking So Awareness Becomes Habitual Whenever We Walk (617) 137 ‣ Never Say Die When It’s Hard to Practice Post-Retreat (623) 138 ‣ Why We’re Attached to Our Homes (626) 139 ‣ Switch to a Neutral Object Only If You Can't Watch the Defilement (639) 140 ‣ Persist in Being Aware Despite Adverse Conditions (651) 141 ‣ When Eating Notice Which Sense Doors Are Working (653) 142 ‣ Learn How to Use Primary and Secondary Objects (658) 143 ‣ Don’t Try to Change the Experience; Observe the Natural Reaction (666) 144 ‣ Checking If the Mind Knows How to Practice (668) 145 ‣ Learn How the Mind Thinks, Knows and Feels (669) 146 ‣ You Need to Guide Your Mind Towards the Practice in Daily Life (682) 147 ‣ We Need to Understand the Mind to Live Peacefully (683) 148 ‣ At Home, Everything Belongs to You (686) 149 ‣ We Meditate to Understand the Mind, Not to Get Rid of a Problem (696) 150 ‣ When Defilement Subsides, That Is the Time to Watch and Learn (704)

151 ‣ Dynamic Samadhi Is More Powerful Than Static Samadhi (710) 152 ‣ People Take Care of Their Bodies, but Not Their Mind (715) 153 ‣ To Sit or Not to Sit in Daily Life (718) 154 ‣ Sitting Posture Is Over, but Meditation Is Not Over (719) 155 ‣ Anxious That the Practice Falls Short of the Ideal (722) 156 ‣ Check That the Right Idea Is Driving the Awareness (725) 157 ‣ Notice How Much Energy the Mind Uses to Be Aware (733) 158 ‣ Rounding Up the Practice (747) 159 ‣ Checking the Relationship Between the Mind and Object Is Investigation (750) 160 ‣ Learning to Handle Emotions in Daily Life (751) 161 ‣ Knowing How to Use Right Thinking and Effort to Be Mindful (764) 162 ‣ How Sayadaw Used Feelings as the Main Object in Lay Life (771) 163 ‣ Understanding the Cause and Effect Process (780) 164 ‣ Don’t Be Fixated in Ideas of Practice; Discover for Ourselves What Works (782) 165 ‣ Deep Concentration Without Understanding Is Dangerous (788) 166 ‣ No Need to Expect Total Samadhi; Only Awareness Needs to Be Stable (789) 167 ‣ How to Be Aware of Expectations (795) 168 ‣ How to Keep Observing When There Is Calmness (796) 169 ‣ Recognize and Acknowledge the Wrong Attitude (801) 170 ‣ How to Investigate When Mindfulness Is Stable (803) 171 ‣ Do Not Push When Unsure of How to Practice (819) 172 ‣ How to Discern Between Disenchantment and Depression (821) 173 ‣ Question What Is Physical and What Is Mental (823) 174 ‣ What to Do When the Mind Gets Bored (829) 175 ‣ When Wrong Attitude Persists, Stop Practicing and Relax the Mind First (834)

176 ‣ How to Intercept the Momentum of Wrong Attitude (835) 177 ‣ How to Investigate When the Mind Is Quiet (855) 178 ‣ How to Recognize Thinking Mind When Observing Thoughts (882) 179 ‣ There Are Layers of Thinking (884) 180 ‣ Awareness Feels More Effortless as Momentum Grows (889) 181 ‣ Identification Happens the Instant Reality Is Not Seen (893) 182 ‣ Watch the Defilement to Understand, Not to Make It Go Away (898) 183 ‣ Don’t Judge Thoughts to Be Bad – They Can Teach Us (900) 184 ‣ Awareness of Awareness Is Only Scary When Unfamiliar (906) 185 ‣ Advice for Daydreamers (908) 186 ‣ How to Proceed When Defilements Strive for Practice (909) 187 ‣ Delusion Makes Effort Appear as Personal (917) 188 ‣ Right Motivation Is to Know, Discover and Learn (922) 189 ‣ Notice Cause-Effect Nature in the Practice (941) 190 ‣ How to Watch and Learn from Greed Rather Than Try to Stop It (943) 191 ‣ Practice Makes Perfect (964) 192 ‣ Watching Aversion (986) 193 ‣ How to Be Aware of Thoughts (991) 194 ‣ When We’re Careless in Good Times, We’ll Suffer More in Bad Times (993) 195 ‣ Give the Mind a Task to Do When We Practice (996) 196 ‣ Meditation Is Training the Mind (1006) 197 ‣ Fire-Proofing the Mind (1019) 198 ‣ How to Tell Apart Wholesome Wanting from Greed (1020) 199 ‣ Practice Watching Physical and Mental Discomfort (1025) 200 ‣ Being Aware Means to Keep Learning No Matter How Insignificant (1042)

201 ‣ The Most Important Thing in Meditation (1043) 202 ‣ Notice the Pattern of How Insight Arises (1044) 203 ‣ Repeated Awareness Brings in Wisdom (1047) 204 ‣ The Benefit of Being Aware (1048) 205 ‣ Observe to Understand (1053) 206 ‣ The Approach to Understanding Pain (1054) 207 ‣ The Priority in Daily-Life Is to Often Check the State of Mind (1055) 208 ‣ When There Is Tension During Practice, Take Care of the Tension First (1056) 209 ‣ What to Do When the Attitude Is Wrong (1059) 210 ‣ With Right Attitude, Any Happening Is Just Being Known (1060) 211 ‣ Try to Learn Something About Fear When the Mind Is Stable (1062) 212 ‣ Preparing for Death (1071) 213 ‣ Reminding Guides the Mind to Check on Presence of Awareness (1082) 214 ‣ When We Don't Get What We Need (1091) 215 ‣ Be Ever Ready with Mindfulness (1092) 216 ‣ What Does Accept Mean in Vipassana Practice? (1100) 217 ‣ The Mind Can Be Changed When There Is Wisdom (1101) 218 ‣ Mind States That Correlate to Decision Making (1105) 219 ‣ Investigate When the Mind Is Composed (1112) 220 ‣ Practicing Together Regularly (1117) 221 ‣ Watch Defilement in Tandem with How Attitude Is Adjusted (1119) 222 ‣ Mindfulness Naturally Cultivates the 4 Brahmaviharas (1159) 223 ‣ Wisdom Chooses to Do Samatha Practice to Stop the Excessive Thoughts (1163) 224 ‣ Learning from the Worrying Mind (1164) 225 ‣ Not Forgetting Does Not Mean That You Have Not Forgiven (1174)

226 ‣ Wisdom Can Only Be Present When Awareness Is Present (1177) 227 ‣ Meditating Is Training the Mind to Be Skillful (1198) 228 ‣ Dealing with Mental Pain (1200) 229 ‣ How Should the Mind Investigate? (1204) 230 ‣ Focusing Can Be Used to Sustain Mindfulness If Wisdom Is Limited (1210) 231 ‣ Why Sayadaw Doesn’t Teach Concentration Meditation (1211) 232 ‣ Nurturing Awareness Amidst Strong Aversion and Depression (1212) 233 ‣ Advice on Practicing Concentration Meditation (1213) 234 ‣ Not Shooting the Second Arrow (1217) 235 ‣ Check the Difference in Mind Quality When We’re Fully Aware for 1 Minute (1220) 236 ‣ Getting Carried Away by Any Experience (1225) 237 ‣ Noticing Thoughts Is a Good Practice (1245) 238 ‣ Train to Open Up the Awareness in Daily Life (1255) 239 ‣ An Insight into Koan Practice (1262) 240 ‣ An Advice for Home Practice (1268) 241 ‣ Balancing Concentration with Awareness (1269) 242 ‣ When Thoughts Disturb the Mind, Direct Attention to the Thinking Process (1275) 243 ‣ Meditation Is Not Controlling to Get What We Want (1276) 244 ‣ Learn to Be Aware of Bad Situations (1277) 245 ‣ Applying Investigation When We Practice (1279) 246 ‣ Reset – Let Wisdom Guide Our Actions (1282) 247 ‣ Advice for Those Who Enjoy Music (1283) 248 ‣ Encouraging Faith in the Practice (1284) 249 ‣ When the Mind Becomes Disinterested in the Teachings (1298) 250 ‣ Practicing with Restlessness and Stress (1301)

251 ‣ Asking Advice on Understanding Own Practice (1312) 252 ‣ Ideas That Are Holding Us Back (1313) 253 ‣ What to Do When We Keep Falling Asleep During the Sit (1318) 254 ‣ The Feeling Aggregate – Vedana Khanda (1324) 255 ‣ Not Doing Anything but Seeing It as It Is (1331) 256 ‣ The Practice Gets Complicated When We Attend to the Experience (1332) 257 ‣ Trusting That the Mind Knows How to Practice (1347) 258 ‣ Restlessness Arising from Discontent (1357) 259 ‣ Acknowledging the Mind That Is Not Happy (1369) 260 ‣ When Something Upsets Us, Come Back to the Mind (1382) 261 ‣ Developing the Understanding of an Object (1384) 262 ‣ The Approach to Watching Pain (1394) 263 ‣ Know the Object and the Awareness Mind (1404) 264 ‣ How to Maintain Interest in Being Aware (1405) 265 ‣ How to Maintain the Peaceful Mind Throughout the Day (1409) 266 ‣ Is the Mind Contemplating or Complaining? (1413) 267 ‣ Whatever You Do, Be Aware as Much as Possible (1433) 268 ‣ Instructions to a New Yogi (1453) 269 ‣ If We Watch the Mind Processes, We’ll See More of Anatta (1456) 270 ‣ The Teacher and Student Are Both in Our Mind (1465) 271 ‣ When Awareness Is Absent, the Mind Is Deluded (1469) 272 ‣ The Tranquil Experience Is Also Dukkha (1481) 273 ‣ Two Ways of Stepping Back from the Object (1492) 274 ‣ When We Notice a Defilement, Acknowledge the Awareness (1500) 275 ‣ Awareness Recognizes All That Is Happening (1506)

276 ‣ Handling Severe Pain (1512) 277 ‣ Is It Wrong to Focus When We Meditate? (1517) 278 ‣ Awareness Is Not to Fix Anything (1520) 279 ‣ Notice the Skillful Part of the Mind That Knows How to Do the Yogi Job (1532) 280 ‣ Working with Recurring Negative Thoughts (1546) 281 ‣ Discerning Unhelpful Contemplation (1548) 282 ‣ When We Discern Between Awareness and the Object, Stay with Awareness (1550) 283 ‣ What Right Idea to Have When We Watch a Defilement (1551) 284 ‣ Practicing Walking Meditation (1561) 285 ‣ We Train to Be Aware in the Meditation Centre (1565) 286 ‣ When the Mind Is Calm, We Watch the Awareness and Not the Calmness (1567) 287 ‣ How to Attend When Pain Arises (1569) 288 ‣ The Middle Way When We Meditate (1588) 289 ‣ Try to Be Aware Instead of Thinking When Facing Pain (1595) 290 ‣ What to Do with Worry and Anxiety (1624) 291 ‣ Prioritize the Awareness When We Practice (1628) 292 ‣ How to Prepare Facing Serious Illnesses (1655) 293 ‣ If the Defilement Increases When We Watch It, It Is Not the Right Object (1681) 294 ‣ How Do I Develop the Wisdom for Death? (1685) 295 ‣ When Calm Leads to Drowsiness (1690) 296 ‣ Effort Can Be Too Much, but Not Awareness (1699) 297 ‣ We Should Practice Being Present (1706) 298 ‣ The Process of Checking Our Attitude (1707) 299 ‣ Consistent Awareness Is the Condition for the Arising of Wisdom (1708) 300 ‣ Practice to Face Suffering and Not Hope to Reduce It (1725) 301 ‣ Think of This Right Idea When Stray Thoughts Arise (1731) 302 ‣ Learn to Be Aware Relaxingly (1738) 303 ‣ Fear Arose from Your Thoughts (1752)