(To Be Seen) Here and Now

Ayya Khema, Sister

Contents

• Appreciation
• Preface
• Glossary
• I. The Meditative Mind
• II. Skillful Means
• III. Awake and Aware
• IV. Supreme Efforts
• V. Expansion in Consciousness
• VI. Kamma is Intention
• VII. Spiritual Faculties
• VIII. Steps on the Way
• IX. Pathways to Power
• X. Making the Most of each Day

Appreciation [top]

Those who attended the meditation retreat in November 1987 at Pelmadulla Bhikkhu Training Centre, Ratnapura District, Sri Lanka, Have made it possible to print these Dhamma talks given during the retreat. They felt that others too could benefit from them and supported and encouraged this project so that it has now come to fruit.

Not only am I thankful for their help with this book, but also most appreciative of their presence at the retreat, which enabled me to give these talks.

Special gratitude is offered to Lasanda Kurukulasuriya, who selflessly and lovingly typed and re-typed the manuscript.

The Sarvodaya Shramadana Movement through their President Dr. Ariyaratne kindly provided us with transport and offered the use of the Centre premises, which was another meritorious service in the long list of their humanitarian efforts.

As always, my friend and Dhamma sister Ayya Nyanasiri (Helen Wilder) has given the last polish and much invaluable advice, without which I would probably never have published any books at all.

May the merits of this Gift of Dhamma bring much benefit to all.

Sister Ayya Khema
Parappuduwa Nuns Island,
Dodanduwa,
Sri Lanka.
December 31st, 1989

Preface [top]

Meditation retreats are a time for introspection. Because they are held in silence, except for Dhamma talks and questions, the mind becomes more and more used to mindfulness and concentration. This gives added impetus to the hearing of Dhamma, so that the truth of the Buddha's teaching can leave a lasting impression.

When you open this book, dear reader, may be you could imagine being in a meditation retreat, where nothing else matters except the clarity and wholesomeness of your own mind. This means leaving all daily preoccupations aside and focusing strictly on the wonderful freedom the Buddha's teaching and practice can provide. May you enjoy the following pages and find something useful in them.

Sister Ayya Khema

Glossary [top]

The following Pali words encompass concepts and levels of ideas for which there are no adequate synonyms in English. The explanations of these terms have been adapted from the Buddhist Dictionary by Nyanatiloka Mahathera.

Anagami: The "nonreturner" is a noble disciple on the 3rd stage of holiness.

Anatta: "No-self," non-ego, egolessness, impersonality; "neither within the bodily and mental phenomena of existence, nor outside of them can be found anything that in the ultimate sense could be regarded as a self-existing real ego-identity, soul or any other abiding substance."

Anicca: "Impermanence," a basic feature of all conditioned phenomena, be they material or mental, coarse or subtle, one's own or external.

Anusaya: The seven "proclivities," inclinations or tendencies.

Arahat/arahant: The Holy One. Through the extinction of all cankers, he reaches already in this very life the deliverance of the mind, the deliverance through wisdom, which is free from cankers, and which he himself has understood and realized.

Ariya: Noble Ones. Noble Persons.

Avijja: Ignorance, nescience, unknowing, synonymous with delusion, is the primary root of all evil and suffering in the world, veiling man's mental eyes and preventing him from seeing the true nature of things.

Bhavaraga: Craving for continued existence; one of the seven tendencies.

Citta-viveka: Mental detachment, the inner detachment from sensuous things.

Devas: Heavenly Beings, deities, celestials are beings who live in happy worlds, but are not freed from the cycle of existence.

Dhamma: The liberating law discovered and proclaimed by the Buddha, summed up in the Four Noble Truths.

Ditthi: View, belief, speculative opinion. If not qualified by "right," it mostly refers to wrong and evil view or opinion.

Dukkha: (1) In common usage: "pain," painful feeling, which may be bodily or mental. (2) In Buddhist usage as, e.g., in the Four Noble Truths: suffering, ill, the unsatisfactory nature and general insecurity of all conditioned phenomena.

Jhana: Meditative absorptions. Tranquillity meditation.

Kalyanamitta: Noble or good friend is called a senior monk who is the mentor and friend of his pupil wishing for his welfare and concerned with his progress, guiding his meditation; in particular the meditation teacher.

Kamma/Karma: "Action" denotes the wholesome and unwholesome volitions and their concomitant mental factors, causing rebirth and shaping the character of beings and thereby their destiny. The term does not signify the result of actions and most certainly not the deterministic fate of man.

Kammatthana: lit.: "working-ground" (i.e., for meditation) is the term for subjects of meditation.

Kaya-viveka: Bodily detachment, i.e., abiding in solitude free from alluring sensuous objects.

Khandha: The five "groups," are called the five aspects in which the Buddha has summed up all the physical and mental phenomena of existence, and which appear to the ordinary man as his ego or personality, to wit: body, feeling, perception, mental formations and consciousness.

Lokiya: "Mundane," are all those states of consciousness and mental factors arising in the worldling, as well as in the noble one, which are not associated with the supermundane.

Lokuttara: "Supermundane," is a term for the four paths and four fruitions.

Magga-phala: Path and fruit. First arises the path-consciousness, immediately followed by "fruition," a moment of supermundane awareness.

Mana: Conceit, pride, one of the ten fetters binding to existence, also one of the underlying tendencies.

Mara: The Buddhist "tempter" figure, the personification of evil and passions, of the totality of worldly existence and of death.

Metta: Loving-kindness, one of the four sublime emotions (brahma-vihara)

Nibbana: lit. "Extinction," to cease blowing, to become extinguished. Nibbana constitutes the highest and ultimate goal of all Buddhist aspirations, i.e., absolute extinction of that life-affirming will manifested as greed, hate and delusion and clinging to existence, thereby the absolute deliverance from all future rebirth.

Nivarana: "Hindrances," five qualities which are obstacles to the mind and blind our mental vision, and obstruct concentration, to wit: sensual desire, ill-will, sloth and torpor, restlessness and worry, and skeptical doubt.

Papañca: "Proliferation," lit. "expansion, diffuseness," detailed exposition, development, manifoldness, multiplicity, differentiation.

Paticcasamuppada: "Dependent Origination" is the doctrine of the conditionality of all physical and psychical phenomena.

Puthujjana: lit. "one of the many folk," worldling, ordinary man, anyone still possessed of all the ten fetters binding to the round of rebirths.

Sacca: Truth, such as the "Four Noble Truths."

Sakadagami: The once-returner, having shed the five lower fetters, reappears in the higher world to reach Nibbana.

Sakkaya-ditthi: Personality-belief is the first of the ten fetters and is abandoned at stream-entry.

Samatha: Tranquillity, serenity, is a synonym of samadhi (concentration).

Samsara: Round of rebirth, lit, "perpetual wandering," is a name by which is designated the sea of life ever restlessly heaving up and down.

Sangha: lit. Congregation, is the name for the community of monks and nuns. As the third of the Three Gems and the Three Refuges, it applies to the community of the Noble Ones.

Samvega: "The sources of emotion," or a sense of urgency.

Sankhara: Most general usage: formation. mental formations and kamma formations. Sometimes: bodily functions or mental functions. Also: anything formed.

Silabbataparamasa: Attachment to mere rules and rituals is the third fetter and one of the four kinds of clinging. It disappears on attaining to stream-entry.

Sotapatti: Stream-entry, the first attainment of becoming a noble one.

Vicikiccha: Skeptical doubt is one of the five mental hindrances and one of the three fetters, which disappears forever at stream-entry.

Vipassana: Insight into the truth of the impermanence, suffering and impersonality of all corporal and mental phenomena of existence.

Yatha-bhuta ñana-dassana: The knowledge and vision according to reality, is one of eighteen chief kinds of insight.

I. The Meditative Mind [top]

People are often surprised to find it is difficult to meditate. Outwardly it seems to be such a simple matter, to just sit down on a little pillow and watch one's breath. What could be hard about that? The difficulty lies in the fact that one's whole being is totally unprepared. Our mind, senses, and feelings are used to trade in the market place, namely the world we live in. But meditation cannot be done in a market place. That's impossible. There's nothing to buy or trade or arrange in meditation, but most people's attitude remains the same as usual and that just doesn't work.

We need patience with ourselves. It takes time to change to the point where meditation is actually a state of mind, available at any time because the market place is no longer important. The market place doesn't just mean going shopping. It means everything that is done in the world: all the connections, ideas, hopes and memories, all the rejections and resistances, all our reactions.

In meditation there are may be momentary glimpses of seeing that concentration is feasible, but it can't be sustained. It constantly slips again and the mind goes right back to where it came from. In order to counteract that, one has to have determination to make one's life a meditative one; it doesn't mean one has to meditate from morning to night. I don't know anyone who does. And it doesn't mean we cannot fulfill our duties and obligations, because they are necessary and primary as long as we have them. But it means that we watch ourselves carefully in all our actions and reactions to make sure that everything happens in the light of the Dhamma — the truth. This applies to the smallest detail such as our food, what we listen to or talk about. Only then can the mind be ready with a meditative quality when we sit down on the pillow. It means that no matter where we find ourselves, we remain introspective. That doesn't mean we can't talk to others, but we watch the content of the discussion.

That is not easy to do and the mind often slips off. But we can become aware of the slip. If we aren't even aware that we have digressed from mindfulness and inner watchfulness, we aren't on the meditative path yet. If our mind has the Dhamma quality established within, then meditation has a good chance.

The more we know of the Dhamma, the more we can watch whether we comply with its guidelines. There is no blame attached to our inability to do so. But the least we can do is to know the guidelines and know where we're making mistakes. Then we practice to get nearer and nearer to absolute reality, until one day we will actually be the Dhamma.

There is this difference between one who know and one who practices. The one who knows may understand the words and concepts but the one who practices knows only one thing, namely, to become that truth. Words are an utilitarian means not only for communication, but also to solidify ideas. That's why words can never reveal the truth, only personal experience can. We attain our experiences through realizing what's happening within and why it is as it is. This means that we combine watchfulness with inquiry as to why we're thinking, saying and reacting the way we do. Unless we use our mind in this way, meditation will be an on-again, off-again affair and will remain difficult. When meditation doesn't bring joy, most people are quite happy to forget about it.

Without the meditative mind and experience, the Dhamma cannot arise in the heart, because the Dhamma is not in words. The Buddha was able to verbalize his inner experience for our benefit, to give us a guideline. That means we can find a direction, but we have to do the traveling ourselves.

To have a meditative mind, we need to develop some important inner qualities. We already have their seed within, otherwise we couldn't cultivate them. If we want flowers in our garden and there are no seeds, we can water and fertilize, yet nothing will grow. The watering and fertilizing of the mind is done in meditation. Weeding has to be done in daily living. Weeds always seem to grow better in any garden than the flowers do. It takes a lot of strength to uproot those weeds, but it is not so difficult to cut them down. As they get cut down again and again, they eventually become feeble and their uprooting is made easy. Cutting down and uprooting the weeds needs sufficient introspection into ourselves to know what is a weed and what is a flower. We have to be very sure, because we don't want to pull out all the flowers and leave all the weeds. A garden with many weeds isn't much of an ornament.

People's hearts and minds usually contain equal amounts of flowers and weeds. We're born with the three roots of evil: greed, hate and delusion, and the three roots of good: generosity, loving-kindness and wisdom. Doesn't it make sense to try and get rid of those three roots which are the generators of all problems, all our unpleasant experiences and reactions?

If we want to eliminate those three roots, we have to look at their outcrops. They're the roots underneath the surface, but obviously a root sprouts and shows itself above the surface. We can see that within ourselves. Caused by delusion, we manifest greed and hate. There are different facets of greed and hate, and the simplest and most common one is "I like," "I want," "I don't like," and "I don't want." Most people think such reactions are perfectly justified, and yet that is greed and hate. Our roots have sprouted in so many different ways that we have all sorts of weeds growing. If we look at a garden we will find possibly thirty or forty different types of weeds. We might have that many or more unwholesome thoughts and emotions. They have different appearances and power but they're all coming from the same roots. As we can't get at the roots yet, we have to deal with what is above the surface. When we cultivate the good roots, they become so mighty and strong that the weeds do not find enough nourishment any more. As long as we allow room for the weeds in our garden, we take the nutriment away from the beautiful plants, instead of cultivating those more and more. This takes place as a development in daily living, which then makes it possible to meditate as a natural outcome of our state of mind.

At this point in time we are trying to change our mind from an ordinary one to a meditative one, which is difficult if one hasn't practiced very much yet. We only have one mind and carry that around with us to every activity and also to the meditation. If we have an inkling that meditation can bring us peace and happiness, then we need to make sure we have a meditative mind already when we sit down. To change it from busy-ness to quiet at that moment is too difficult.

The state of mind which we need to develop for meditation is well described by the Buddha. Two aspects of importance are mindfulness and the calming of the senses. Internal mindfulness may sometimes be exchanged for external mindfulness because under some circumstances that is an essential part of practice. The world impinges upon us, which we cannot deny.

External mindfulness also means to see a tree, for instance, in a completely new way. Not with the usual thoughts of "that's pretty," or "I like this one in may garden," but rather noticing that there are live and dead leaves, that there are growing plants, mature ones and dying ones. We can witness the growth, birth and decay all around us. We can understand craving very clearly by watching ants, mosquitoes, dogs. We need not look at them as a nuisance, but as teachers. Ants, mosquitoes and barking dogs are the kind of teachers who don't leave us alone until the lessons are fully learned. When we see all in the light of birth, decay, death, greed, hate and delusion, we are looking in a mirror of all life around us, then we have Dhamma on show. All of us are proclaiming the truth of Dhamma constantly, only we don't pay enough attention.

We can use mindfulness to observe that everything in existence consists of the four elements, earth, fire, water, air; and then check out what is the difference between ourselves and all else. When we take practice seriously and look at all life in such a way, then we find the truth all around as well as within us. Nothing else exists.

This gives us the ability to leave the marketplace behind where the mind flits from one thing to the next, never has a moment's peace, is either dull and indifferent or hateful and greedy. But when we look at that which really is, we're drawing nearer to what the Buddha taught, out of his compassion for all the beings that are roaming around in samsara from one dukkha to the next. He taught, so that people like us may awaken to the truth.

We should neither believe nor disbelieve what we hear or read, but try it out ourselves. If we give our wholehearted attention to this practice, we will find that it changes our approach to living and dying. To be whole-hearted is a necessity in anything we do. If we get married and are half-hearted about it, that cannot be very successful. Half-hearted practice of Dhamma results in chaotic misunderstanding. Whole-heartedness may have at its core devotion, and a mind which goes beyond everyday thoughts and activities.

Another facet which goes together with mindfulness, is clear comprehension. Mindfulness is knowing only, without any discriminating faculty. Mindfulness does not evaluate of judge but pays full attention. Clear comprehension has four aspects to it. First: "What is my purpose in thinking, talking or doing?" Thought, speech and action are our three doors. Second "Am I using the most skillful means for my purpose?" That needs wisdom and discrimination. Third: "Are these means within the Dhamma?" Knowing the distinction between wholesome and unwholesome. The thought process needs our primary attention, because speech and action will follow from it. Sometimes people think that the end justifies the means. It doesn't. Both means and end have to be within the Dhamma. The fourth step is to check whether our purpose has been accomplished, and if not, why not.

If we live with these steps in mind, we will slow down, which is helpful for our reactions. No inactivity, that is not the answer, but the meditative quality of the mind, which watches over what we are doing. When we use mindfulness and clear comprehension, we have to give time to investigate. Checking prevents mistakes.

Our wrong thinking creates the danger of making bad kamma and takes us away from the truth into nebulous mind-states. The Dhamma is straight forward, simple and pure. It needs a pure mind to stay with it. Otherwise we find ourselves outside of it again and again.

External mindfulness can also extend to other people, but here we need to be very careful. Seeing and knowing others engenders negative judgment. If we practice external mindfulness towards other people, we have to realize that judging others is making bad kamma. We can pay attention with compassion. People-watching is one of the most popular pastimes but usually done with the intention of finding fault. Everyone who's not enlightened has faults; even the highly developed nonreturner has yet five fetters to lose. What to say about ordinary worldlings? To use other people as our mirror is very helpful because they reflect our own being. We can only see in others what we already know about ourselves. The rest is lost to us.

If we add clear comprehension to our mindfulness and check our purpose and skillful means we will eliminate much grief and worry. We will develop an awareness which will make every day, every moment an adventure. Most people feel bogged down and burdened. Either they have too much or too little to do; not enough money to do what they like or they frantically move about trying to occupy themselves. Everybody wants to escape from unsatisfactory conditions, but the escape mechanism that each one chooses does not provide real inner joy. However with mindfulness and clear comprehension, just watching a tree is fascinating. It brings a new dimension to our life, a buoyancy of mind, enabling us to grasp wholeness, instead of the limitations of our family, job, hopes and dreams. That way we can expand, because we're fascinated with what we see around and within us, and want to explore further. No "my" mind, "my" body, "my" tree, but just phenomena all around us, to provide us with the most fascinating, challenging schoolroom that anybody could ever find. Our interest in the schoolroom increases as mindfulness increases.

To develop a meditative mind, we also need to calm our senses. We don't have to deny our senses, that would be foolishness, but see them for what they are. Mara the tempter is not a fellow with a long tail and a flaming red tongue, but rather our senses. We hardly ever pay attention to what they do to us when they pull us from an interesting sight to a beautiful sound, and back to the sight, the tough, the idea. No Peace! Our constant endeavor is to catch a moment's pleasure.

A sense contact has to be very fleeting, because otherwise it becomes a great dukkha. Let's say we are offered a very nice meal which tastes extremely good. So we say to our host: "That's a very nice meal, I like it very much." The host replies: "I have lots of food here, please stay around and eat for another two or three hours." If we did, we would not only get sick in body but also disgusted in our mind. A meal can last twenty or at the most thirty minutes. Each taste contact can only last a second, then we have to chew and swallow. If we were to keep it in the mouth any longer, it would become very unpleasant.

Maybe we feel very hot and go to take a cold shower. We say to our friend waiting outside: "Now I feel good, that cold water is very pleasant." Our friend says: "We have plenty of cold water, you can have a shower for the next five to six hours." Nothing but absolute misery would result. We can enjoy a cold shower for ten or twenty minutes at the most.

Anything that is prolonged will create dukkha. All contacts pass quickly, because that is their nature. The same goes for sight, our eyes are continually blinking. We can't even keep sight constant for the length of time we're looking at anything. We may be looking at a beautiful painting for a little while and really like it. Someone says: "You can stay here and look at the painting for the next five hours, we're not closing the museum yet." Nobody could do that. We can't look at the same thing a long time, without feeling bored, losing all awareness, or even falling asleep. Sense contacts are not only limited because of their inability to give satisfaction. They are actually waves that come and go. If we are listening to some lovely music, after a few hours the same music becomes unbearable. Our sense contacts are mirroring a reflection of satisfaction, which has no real basis in fact. That's Mara constantly leading us astray.

There's a pertinent story of a monk in the Buddha's time which relates the ultimate in sense discipline. A married couple had a big row and the woman decided to run away. She put on several of her best saris, one over the other, wore all her gold jewelry and left. After a while the husband was sorry that he had let her go and followed her. He ran here and there, but couldn't find her. Finally he came across a monk who was walking along the street. he asked the monk if he'd seen a woman in a red sari with long black hair and lots of jewelry around her neck and arms. The monk said: "I saw a set of teeth going by."

The monk was not paying attention to the concepts of a woman with long black hair, a red sari, and lots of jewelry, but only to the fact that there was a human being with a set of teeth. He had calmed his senses to the point where the sight object was no longer tempting him into a reaction. An ordinary person at the sight of a beautiful woman with black hair, a red sari and lots of jewelry, running excitedly along the street, might have been tempted to follow her. A set of teeth going by, is highly unlikely to create desire. That is calming the senses.

If we come upon a snake, it's not an object of dislike, or destruction, but just a sentient being that happens to be around. That's all. There's nothing to be done, nothing to react to. If we think of it as a snake that could kill us, then of course, the mind can go berserk, just as the monk's mind could have done, if he had thought "Oh, what a beautiful woman."

If we watch our senses again and again, this becomes a habit, and is no longer difficult. Life will be much more peaceful. The world as we know it consists of so much proliferation. Everywhere are different colors, shapes, beings and nature's growth. Each species of tree has hundreds of sub-species. Nature proliferates. All of us look different. If we don't guard our senses, this proliferation in the world will keep us attracted life after life. There's too much to see, do, know and react to. Since there is no end to all of that we might as well stop and delve inside of ourselves.

A meditative mind is achieved through mindfulness, clear comprehension and calming the senses. These three aspects of practice need to be done in everyday life. Peace and harmony will result, and our meditation will flourish.

II. Skillful Means [top]

The two aspects of our being are mind and body. We have to pay attention to both of them, even though meditation is a mind exercise, not a body exercise.

Some of the most common questions are: "How am I going to learn to sit?" "How am I not going to have any pain?" That is only possible through continued application, doing it again and again. In the beginning, the body just doesn't like sitting cross-legged on the floor.

We can use this situation as skillful means. When discomfort arises in the body, we learn to pay attention to the mind's reaction, and do not move automatically. Everybody in the world is trying to get out of any kind of discomfort with an instinctive, immediate reaction. It's not that we're not going to get out of discomfort, but in order to make meditation pay off, we have to learn to get out of instinctive, immediate reactions. It's those that land us in dukkha over and over again.

When there is an uncomfortable feeling, it is essential to realize what is happening within. We notice that there is a sense contact, in this case "touch!" The body is making contact; the knees with the pillow, the legs with each other, several contacts are happening. From all sense contacts, feelings arise. There is no way out of that, this is how human beings are made. The Buddha taught cause and effect, that dependent upon any sense contact, feeling results. There are three kinds of feelings, pleasant, unpleasant and neutral. We can forget about the neutral ones, because we are hardly ever aware of them. Neutral is actually considered pleasant, because at least it doesn't hurt. From this particular touch contact that is being made through the sitting posture, there arises, after a while, an unpleasant feeling. The immediate reaction is to move. Don't! Investigate! By getting to know our own mind, we get to know the world and the universe. All minds contain the seed of enlightenment. Unless we know our own mind, we cannot develop and cultivate that seed. here the mind has been contacted with an unpleasant feeling, our perception says: "this is painful." Our next step are the mental formations, which are also kamma formations, because we make kamma through our thought processes.

First came the sense contact, secondly feeling arose. Then perception, naming it, followed by dislike. At the moment of dislike, there is the running away through changing our position. That is the kamma making aspect. This is minor negative kamma, yet it's negative, because the mind is in a state of ill-will by saying "I don't like it."

The mind may start all kinds of rationalizations: "I wish I'd brought my own little chair"; "I can't sit"; "At my age I shouldn't do things like this"; "Meditation is too difficult." None of these explanations have any intrinsic validity, they are only a mind reacting to an unpleasant feeling. Unless we become acquainted with our mind's reactions, we're not using meditation in the most beneficial manner.

Knowing the unpleasant feeling, we can now try to acquaint ourselves with its true nature. Our whole life is lived according to our feelings. Unless we become aware of our reactions to feelings, we remain half asleep. There is a beautiful little book called The Miracle of Being Awake. This miracle is nothing but mindfulness, knowing what's going on within. When we have realized we want to get rid of the unpleasant feeling, then we can try to disown it for a moment. Only the arahant is fully capable of complete detachment, but we can do so for a short time. The unpleasant feeling has arisen without our asking for it and we don't have to believe it to be ours. We can let it be just a feeling.

If we do that for a moment, we can get back to the meditation subject, and have won a victory over our own negative reactions. Otherwise we are letting our unpleasant feelings rule us in whatever way they want. The whole of humanity runs after pleasant feelings, and away from unpleasant ones. Unless we at least know that, we have no reference point for inner change. It may not be possible to reverse that reaction yet, but at least we know it is happening.

After we have become aware of our mind's intention, we're free to move and change our sitting position. There is nothing wrong with changing one's posture but there's something wrong with instinctive, impetuous habits. Meditation means total awareness. Being awake is not the opposite of being asleep; it is the opposite of being dull and foggy. Such mind states are mostly due to an unwillingness to look at our own dukkha. We'd rather hide in a fog. In meditation that won't do. The Buddha said that this body is a cancer; the body as a whole is a disease, and we can experience that when just sitting still, it becomes uncomfortable.

Meditation means samatha and vipassana, calm and insight. Unless we know the limitations of each and also their possibilities, we won't be able to make good use of the practice. We are generally applying both of them in every session, but we must be able to distinguish between them. If there is no understanding of what's happening in the mind, the fog settles down in it.

Everybody would like bliss, peace and happiness. That is a natural wish. They are available in meditation, with a lot of practice, and some good kamma. However they are not the goal of meditation. The goal of meditation is insight. Yet skillful means for gaining insight are needed and are found in tranquillity meditation.

Making use of a meditation subject, the mind, after some training, will be able to stay on it for a while. Presuming that the mind is able to focus on the breath for even a short time, we realize afterwards that some peace arose, because the mind was not thinking. The thinking process in everybody's mind is hardly ever profound. It's just thinking. Just as the body breathes, so the mind keeps churning. And it keeps churning out mostly irrelevant, unsubstantial and unimportant details, without which we would be much happier.

The mind in its original form is pure. It's clear and lucid, luminous, pliable and expandable. Our thinking is the impurity and the blockage. There's hardly a person who doesn't think all day long, probably without even being aware of it. But when we start meditating, we do become aware of our inner restlessness. We realize we can't keep the mind on the meditation subject, because we are thinking instead of meditating. The moment we experience our thinking habit (even that takes time to realize) we accomplish two things. We become aware of our mind's activity and also the content of our thoughts. We will realize immediately that our thinking is irrelevant and makes little or no sense. Because of that, we can let go of it fairly easily and return to the meditation subject. We have to be able to stand back and watch the thinking process and not get involved in it. Otherwise we'll just keep on thinking instead of meditating.

The mind is the greatest and most delicate tool existing in the universe. All of us have it, but few look after it properly. Practically everybody is interested in looking after their bodies. Eating, sleeping, washing, exercising, seeing the doctor when the body is sick, cutting hair, nails, filling teeth, doing everything that's necessary to keep the body functioning well. In reality, the body is the servant and the mind is the master. So we are looking after the servant and forgetting the master. If we do that in our homes, we create chaos. That's one of the reasons why the world looks as chaotic as it does. People kill each other, steal from each other, are unfaithful, lie, gossip and slander. Most have absolutely no ideas that the mind is our most precious asset. It gives us wealth beyond compare and yet we don't know how to look after it.

We have to do exactly the same thing for the mind as we do for the body. We need to give it a rest. Imagine if we didn't go to sleep for three or four days, how would we feel? Without energy, without strength, pretty terrible. The body needs a rest, but the mind does too. During the day it thinks, at night it dreams. It's always busy. The only real rest it can ever get, which energizes and gives the needed boost to become clear and lucid, is to stay on the meditation subject.

The mind needs a clean-up, which means purification. This happens when all thinking is stopped for a while, because of one-pointed concentration. One moment of concentration is one moment of purification. At that time the mind cannot contain ill-will or sensual desire, or any other negativity. When the concentration ceases, the mind reverts to its usual behavior again. In meditation we can experience that a purified mind gives us happiness, and quite naturally we will try to keep that purification process going also in daily living.

The mind needs the kind of exercise that is not geared towards winning or achieving anything, but just to obey. When we ask the mind to stay on the meditation subject, yet it runs away from it, we know immediately that we are not the master of our mind, but that the mind does what it pleases. When we have realized that, we will be less likely to believe our own views and opinions, particularly when they are unwholesome, because we understand that the mind is simply thinking habitually. Only through the meditation process can we become aware of that.

The mind also requires the right kind of food. Because in meditation we can reach states of higher consciousness, we are thereby able to nourish the mind in a way which cannot happen in the ordinary thinking process. Tranquillity meditation leads the mind into realms which are totally unavailable to us otherwise. Happiness and peacefulness arise without dependence on outer conditions, which give us a new freedom.

The mind of every human being contains the seed of Nibbana. We need training in order to realize what is obscuring our vision. Then the seed can be cultivated and nurtured to full growth. Because our minds contain such a potential, they also contain the peace and happiness which everybody wants. Most people try to find fulfillment through acquiring material objects, seeing or touching, eating or knowing them. Particularly having more and keeping it all safe.

This dependency is a guarantee for dukkha. As long as we depend on outer conditions, whether people, experiences, countries, religions, wealth or fame, we are in constant fear of losing our footing, because everything changes and vanishes. The only way we can have real peace and happiness, is by being independent of all around us. That means gaining access to the purity of our mind without thinking, which involves staying on our meditation subject long enough for our consciousness to change. The thinking consciousness is the consciousness we all know. It contains constant ups and downs, either liking or disliking, wanting something in the future or regretting something about the past, hoping for better days or remembering worse ones. It is always anxious and cannot be expected to be totally peaceful.

We are familiar with a different consciousness also, for instance when we love someone very much. That emotion changes our consciousness to where we are only giving from the heart. We know a different consciousness when we are involved with religious activities, with faith and confidence aroused. We are giving ourselves to an ideal. None of that lasts through, and all depends upon outer conditions.

Through meditation we can change our consciousness to an awareness of purity within, which all of us have, only obscured through thinking. At that time we realize that such an independent peace and happiness are only possible when the "me" and "mine" are forgotten for a moment, when "I want to be happy" is eliminated. It is impossible to have peace when thinking about "self." This will be our first inkling of what the Buddha meant, when he said non-self (anatta) is the way out of dukkha.

Because it is difficult for the mind to stay on the meditation subject, we have to use everything that arises for insight. Eventually the mind becomes clear and sharp and is no longer bothered by the outer manifestations that touch upon it, such as sound and thought, which are the most common ones. Finally a depth of concentration is reached.

When unpleasant feelings arise let us use them for insight. We didn't ask for the feelings, why are they ours? They are certainly changeable, they get worse or better, they move their position, and they give us a very good indication that the body is dukkha.

The body isn't doing anything except sitting, and yet we have dukkha, for the simple reason of not liking the feeling as it is. When we use the unpleasant feeling to actually realize the first and second noble truths, we've come nearer to the Dhamma in our hearts. The first noble truth being the noble truth of dukkha, the second being the reason for dukkha, namely craving. In this case, we're craving to get rid of the unpleasant feelings. If we were totally accepting of the feeling, not making any value judgments, there would be no dukkha.

We can try letting go of this craving for a moment; anyone with some strength of mind can do that. Just accepting the feeling as it is, not disliking it. Then there's no dukkha, for just that moment. That will be a profound insight experience, because it will show without the shadow of a doubt, that if we drop our desires, dukkha disappears. Naturally when the body feels uncomfortable, it's difficult to drop the craving to get rid of that discomfort. But anybody can do it for just one moment, and it's an essential and in-depth experience of the Dhamma.

When we are able to step back to observe our thought processes we realize that the mind is continually thinking. It may take from 5-10 minutes to become aware of that, for someone who hasn't practiced meditation previously. For an experienced meditator it may only take a second or two. Next we can see what kind of thinking we are indulging in and the more often we see it, the less enraptured we'll be with it. We become aware of the fact that this is the way the human mind acts, not just ours, but everybody's and we'll know the truth about the mind. There is nothing else to be seen except that. When we observe that the thinking goes on and that it is insignificant, it will be so much easier to let go. We also see how very fleeting thoughts are, how they come and go all the time. We'll know from experience then, that no real happiness is to be found in something so short-lived, yet the whole world is trying to achieve happiness that way. We can't even remember what we thought a moment ago, how can that bring happiness? Such insights make it possible to drop the distractions and get back to the meditation subject.

We are using the two approaches of calm and insight in conjunction with each other. When calm is firmly established, insight arises spontaneously. It's important to realize that calm meditation is essential. If isn't as if some people like it and others don't.

If the ocean has high waves and we want to look beneath the surface to see what can be found there, we can't recognize anything at all while the waves are rising. There is too much movement, all is stirred up and nothing is to be seen. When the waves subside and the ocean surface becomes calm and transparent, then we can look underneath the surface of the water and see sand, coral and multi-colored fish. It's the same in the mind. When the mind has all the waves and motions of thinking, that churning in the mind makes it impossible to see absolute reality. On the contrary, the mind refuses to look beyond ordinary knowing. But when the mind becomes totally calm, then there is no value judgment, and we can see easily what lies underneath the surface.

In order to understand the Buddha's teaching, we have to get below the surface, otherwise our insights will be superficial. The calm mind is the means for delving below relative reality. While we are trying to become calm, at the same time we're objectively examining all that arises, so that there is more and more support for letting go of the thinking. The less we believe in our thoughts, the less we expect of them and the happier we will be to let them go. Then we get an inkling of what inner peace and happiness mean.

These inner feelings are most pronounced in meditation, but can be carried into daily living in a milder form, primarily because the mind knows it can always return to peace and happiness in meditation, without having to depend on any situation or any person. Worldly affairs no longer have the former sting in them; they are just happening, that's all, the same as thinking and feeling are arising and ceasing, without an owner or a maker.

III. Awake and Aware [top]

It is important to experience and not to believe. In order to do that, we have to pay attention. In the famous and often quoted Kalama Sutta, the Buddha gives ten points which are not suitable as criteria to follow a teacher or a spiritual path. All of them have to do with a belief system because of traditional lineage or because of sacred books. Not to believe but to find out for ourselves is the often repeated injunction of the Buddha. Unless we do that, we cannot have an inner vision, which is the first step that takes us on to the noble path.

An inner vision is an understood experience. Without that, insight cannot arise. That holds true for small matters in daily life, just as it holds true for the deepest and most profound understanding of the Buddha's teaching. If for instance somebody is not pleased with us and we don't understand why, we shall have that same disharmony happen to us over and over again. We need to realize that we may have said or done something to cause that displeasure. This is a small matter showing the need for understanding an experience.

If we think these happenings are something outside of ourselves, we can't change our attitudes. Practicing Dhamma means constantly changing ourselves to reach out towards the sublime. If change were not possible, the Buddha would have given a lifetime of teaching in vain.

Unless we pay total attention to every detail we'll never change towards the sublime. Attention to detail is the core of mindfulness. Most people lack the practice and also the instructions to be truly mindful. It's one thing to read about it, but an entirely different matter to do it. Mindfulness is the essence of understanding, because without it there is no seeing into the heart of any phenomena.

Watching the breath means "knowing exactly." Mindfulness is not judgmental, nor discriminating, nor telling stories. Mindfulness knows when there is concentration and when there isn't when the mind wanders off and when the mind becomes peaceful. Perfect mindfulness knows every moment that is occurring.

When we pay attention to our feelings and do not react to them but only observe, then we're using the second foundation of mindfulness, vedananupassana (mindfulness of feeling). When we know we're thinking, it's cittanupassana (mindfulness of thought) and when we know what the content of the thought is, it's dhammanupassana (mindfulness of mind objects). If we're not paying attention, we're not really awake. We need to practice clear attention to any one of these at all times.

It is possible that in meditation the mind becomes concentrated. If there is a feeling of peacefulness, one has to know that quite clearly. Without realizing what is happening, one cannot go further, because one doesn't know where one is at. This is an important detail of meditation, knowing exactly what's happening and being able to verbalize it after the occurrence. The verbalization is the understood experience, and occurs naturally after the experience. This holds true for any mind-state and for any feeling. The Dhamma is the Buddha's verbalized experience. Unless we can do that with our own experiences, we are left with a belief system, which can dull the mind. But meditation is to sharpen the mind. The mindful mind is a sharpened axe, with a sharp and finely honed blade which can cut through all our illusions. When we sit in meditation, we can get to know the disturbances of our own mind: such as the dull mind that doesn't know what's going on, or the sleepy mind, the distracted or the resisting mind, that doesn't want to obey. That is mindfulness of mind objects.

Like most human beings, we have a distracted mind, geared so much towards trying to resist the unpleasant and crave the pleasant, that this pattern is very difficult to change. If we find ourselves resisting the unpleasant, seeking the pleasant, we just know that this is a normal habit pattern. This is how this little spaceship earth operates, and how our economy works. Do you know anybody who's blissfully happy because of it? It is an impossible venture, it is a guaranteed failure, yet everybody is still trying. We have all been trying long enough, we can give it up, at least for the time we're meditation. However it is possible to get rid of dukkha, but not by eliminating the unpleasant sensations, only by getting rid of our reaction to them. This is the most important primary entrance into the spiritual path. Unless this is perfectly understood, the rest will not fall into place. We won't get rid of the unpleasantness of sitting, or of mosquitoes, or of anything unpleasant we may encounter. All is mind-made and therefore mind-reacted. Dukkha disappears when our reactions disappear.

Unless we know that we are the creators of our own dukkha, Dhamma remains a mystery. We start practicing when we no longer blame our surroundings, other people, the political situation, the economy or the weather. We see only our own reactions. Naturally our reactions aren't immediately going to be all favorable and wholesome. That will take a while. But at least we can start doing something about ourselves.

Mindfulness needs to be used not only in our meditation practice, but also every time we move, feel or think in our daily life. While awake, mindfulness has to be our primary objective. One has to come to terms with oneself. Only then will the world make sense one day. The universe is this mind and body. We find out what this mind and body are all about, and we will know the universe and its underlying truth. All is distinctively the same, but we have to know what it is.

When we come out of meditation, we should be aware of opening our eyes, moving our body, of everything we are doing. Why? First of all, it will keep us from thinking unwholesome, negative thoughts. It facilitates meditation. The mind needs to be kept in check and not allowed to run wild. The ordinary, unpracticed mind is like a wild bull running around in a garden. It can make a mess of the garden in no time. That's what our minds are doing. They're making an awful mess of this world we live in. We don't even have to read the newspapers to know about it. It's to be seen everywhere, and comes from our own minds. All of us are included, except the enlightened ones. A wild mind can't meditate. It has to be caught, kept in check, and a halter put on. Every time it runs away, we bring it back with mindfulness, like training a wild horse which in its wild state cannot benefit anyone. If the horse is tamed and trained it can be extremely useful. How much more this is true of the mind!

Mindfulness of the body means that we know the movements of all parts. As we watch ourselves, we will see that there is mind and body. The mind giving the orders, the body following suit. We can recognize too that sometimes the body can't obey because it is weak. This is our first entrance into insight, realizing there are mind and body and the mind being the more important one. The difference between a trained and an untrained person is the understood experience.

Mindfulness which extends to the body movements extends to the other aspects of mindfulness as well. If, for instance, we are thinking about the future we are no longer paying attention to the body; instead we can pay attention to the thought process. We know that we are thinking, and are making kamma. The thoughts are the mental formations, as well as the kamma formations. We are the owners of our kamma. Whatever we think, that we will be. It's an impersonal process which has nothing to do with any particular entity.

Then we can become aware of the content of our thoughts, which means knowing whether it is wholesome or not. We can learn to drop any negative thinking and replace it. This is where our meditation training comes in, which is not divorced from outer activities. When we pay attention to the breath in meditation and a thought intervenes, we learn to let go of the thought and come back to the breath. The same procedure is used in daily life to let go of unwholesome thoughts. We substitute at that time with a wholesome thought, just as we substitute with the breath in meditation.

Mindfulness of the thinking process is what the Buddha Named the "four supreme efforts."¹ They constitute the heart of the purification process. The spiritual path is the path of purification and hinges on mindfulness. "There's only one way for the purification of beings, for the overcoming of dukkha, for the final elimination of pain, grief and lamentation, for entering the noble path, for realizing Nibbana, that's mindfulness." (Words of the Buddha). To practice the purification process is necessary not only for one's own peace of mind, for adding to the peace in the world, but also in order to be able to meditate.

The hope that one might sit down on a pillow, watch the breath and become concentrated, is a myth. One has to have the mind in proper shape for it. Therefore, we must practice these four supreme efforts not only while we are meditating, but in every-day life. We will gain inner peace which everybody is looking for and very few people ever find.

The first effort is not to let an unwholesome thought arise which has not yet arisen. The requires sharp mindfulness. A thought which has not yet arisen creates waves ahead of it. To realize that these waves are boding no good, needs much attention and practice. The second effort, not to continue an unwholesome thought which has already arisen, can be done by anyone of good will, if it is understood that there is nobody else to blame. Unwholesome thinking is not due to outer triggers, but results strictly from our own defilements.

The third step is to make a wholesome thought arise which has not yet arisen. This means that we continually watch over our mind and encourage positive, wholesome thoughts where none are present even under the most trying circumstances.

Finally, to make a wholesome thought, which has already arisen, continue. In the meditation practice, this concerns our meditation subject. But in daily life it means our mind's reaction. If we have some sensitivity towards ourselves, we can feel that there is a disturbance within when unwholesome thinking arises, a feeling of resistance. Unwholesome thoughts have been thought of so often for so many years, that they have become part and parcel of our thinking process. It takes mindfulness and determination to let go.

In meditation we become aware that our unwholesome thoughts are not caused by someone or something external. Then we gain the power of mind to drop what we don't want, to keep and substitute with what is useful for us. These four supreme efforts are the fourth foundation of mindfulness concerned with the contents of our thoughts. If everybody in the world were practicing this, it would be a better world to live in.

Our inner being manifests in feeling, which arises through our sense contacts. Thinking is also a sense contact. Unwholesome thinking produces unpleasant feelings, such as being ill at ease, or unhappy. Seeing, hearing, tasting, touching, smelling are the five outer senses. Thinking is the inner one. All of them make contact and produce a feeling. There is the eye and the eye object. When both are in good condition, the eye consciousness arises and seeing results. The sense base, the sense object and the sense consciousness meet. When we know how this being, which we call "me," operates, we can stop the pre-programmed print-out, that's always answering the same way. It is quite possible to predict how a person will react to any given stimulus, because we have a program which has never been interrupted yet. To discontinue it, we first have to know that there is a program and what it consists of.

For instance, we have the hearing base, which is the ear drum; then there is sound. When the hearing consciousness arises, because both base and object are present, hearing results and from that a feeling arises. The ear can only hear sound, the eye can only see form and color. The mind does all the explaining. Everybody has a slightly different explanation, so that nobody sees or hears anything alike. When one man sees a woman, and sees her form and color, the mind says "isn't she beautiful, I must marry her." When I see that same woman, I don't think anything like that. Yet everyone tries to convince the people around them that what they themselves are seeing and hearing is correct. Because they often can't convince others, they start shooting or persecuting them.

Thinking is also a sense contact. There is the brain base and there are ideas. The mind consciousness arises, contacting the idea and thinking starts. From that a feeling results. If we think we love every being, whether we actually can do it or not, we certainly get a warm pleasant feeling from the thought. By the same token, if we think we hate a person, we get a cold and distant feeling. Now comes the reaction to the feeling, which is either wanting/craving or not wanting/rejecting. By being attentive to ourselves, we can experience that quite clearly. The reaction to the feeling is our renewed entry into duality and dukkha. At the same time it provides us with the doorway out of all difficulties. If for once we don't react, but know a feeling just as a feeling, if we can do that, mindfulness has been established. We also gain the confidence that we can do it again, and are actually practicing spiritual purification. That is an important inner conviction. The Buddha said we need both, study and practice. It helps us to know something of what the Buddha taught. But if we don't practice, then we are only parrots or hypocrites, proclaiming something we have no personal experience with.

Through our practice of mindfulness we become aware of the feelings which arise when we make sense contacts. Feelings happen all the time and need to be recognized so that we can change our instinctive way of living to a deliberate way of being alive. Instinctively we are a constant reactor. Deliberately we become an actor.

Probably the most important lesson we can learn is to keep our mindfulness going in our every-day activities. We can practice wherever we are, at home, marketing, in the office, writing letters, telephoning, any time at all. The meditation itself gives us the impetus, showing how awareness removes the obstacles inherent in our viewpoints. We cannot see the whole, only parts. We see what is around us, but we never see beyond that. With mindfulness comes an opening, where everything seems to fall into place and has an interconnection. We lose our exaggerated sense of self-importance, and can unite more with all manifestations. All these are still side issues. Mindfulness means knowing. As we know and really experience, we can prove, eventually, the four noble truths to ourselves. Then our work is completed.

Mindfulness has, as one of its factors, the ability to be one pointed. We do not become foggy or distracted, but can keep the mind in its place. We have to realize that mind obstructions are a human calamity and not a personal one. This understanding helps us to patiently endure and gradually change.

IV. Supreme Efforts [top]

We can notice fairly easily what our mind does. It reflects and reacts and it often has fantasies and also moods. Anyone who doesn't meditate will believe in all of that. Even those who do meditate might still believe in the reactions of their own mind to the outer stimuli, or might believe the moods which come into the mind are to be taken seriously, that whatever the mind is doing is due to an outside occurrence and not to an inner reaction. This is easily seen if we watch our thinking process not only in meditation but in daily living.

The Buddha gave very exact instructions how to counteract any unskillful mind states and produce skillful ones. They can briefly be expressed as "avoiding," "overcoming," "developing," and "maintaining," and are called the four supreme efforts, which have been briefly mentioned before. They are part of the 37 factors of enlightenment, so must be part of our practice. When perfected they are part of the enlightenment process.

You may have heard the expression "Nibbana and Samsara are both in the same place." It is not a true saying, because there is no such "place." But Nibbana, liberation, emancipation, enlightenment, and Samsara, the round of birth and death, how can they be together? In a way they can, because they are both in the mind, in everybody's mind. Except that everyone is only aware of one of them, namely that which makes us continue in the round of birth and death; not only when this body disappears and it is called death or when a body reappears and it is called birth. But there is constant birth and death in our every moment of existence. There is the birth of skillful and unskillful thoughts and the dying away of them. There is the birth of feelings, pleasant, unpleasant or neutral, and the dying away of them. There is the birth of the arising of this body and its dying away moment after moment, except that we are not mindful enough to become aware of that.

We can see this quite clearly when we look at a photo of ourselves taken 10 or 20 years ago. We look entirely different from what we see in the mirror now. But it doesn't follow that a body takes a leap of 20 years and then changes itself suddenly. It has changed moment by moment until after a longer time-span, it is finally noticeable to us. With more mindfulness we could have known it all along, because there is constant birth and death in the body, the same as with thoughts and feelings. This is Samsara, the round of birth and death within us, due to our craving to keep or renew what we think is "me." When there is liberation, that craving ceases, whatever dies is left to die.

Although we have the potential for liberation, our awareness is not able to reach it, because we are concerned with what we already know. We are habit-formed and habit-prone and every meditator becomes aware of the mind habits with their old and tried reactions to outside triggers. They have not necessarily been useful in the past, but they are still repeated out of habit. The same applies to our moods, which are arising and passing away and have no other significance than a cloud has in the sky, which only denotes the kind of weather there is, without any universal truth to that. Our moods only denote the kind of weather our mind is fabricating, if it believes the mood.

The four supreme efforts are, in the first place, the avoiding of unwholesome, unskillful thought processes. If we look at them as unskillful, we can accept the fact of learning a new skill more easily. Avoiding means we do not let certain thoughts arise, neither reactions to moods, nor to outside triggers. If we find ourselves habitually reacting in the same way to the same kind of situation, we may be forced to avoid such situations, so that we can finally gain the insight which needs to be culled from it. While we are reacting to a situation or mood, we can't assess it dispassionately, because our reactions overpowers the mind.

Avoiding, in a Dhamma sense, means to avoid the unskillful thought; in a practical sense we may have to avoid whatever arouses such mind states in us. That, however, must not go to the length of running away as the slightest provocation, which is a well known, yet unsuccessful method of getting out of unpleasant reactions. Habitually running away from situations, which create unwholesome reactions in us, will not bring about a peaceful mind. Only if there is one particular trigger, which arouses unskillful responses in us over and over again, we may have to move away from it without blaming anyone. We just realize that we have not yet been able to master ourselves under certain circumstances. Just as we don't blame the unpleasant feeling anywhere in the body, but realize that we haven't mastered our non-reaction to dukkha yet, and therefore must change our posture.

It amounts to exactly the same thing. One is a physical move, the other is a mental one. All it means is that we haven't quite mastered a particular situation yet. It brings us to the realization that there is still more to be learned about ourselves. Blaming anything in our outside of ourselves is useless, it only aggravates the situation and adds more unwholesome thinking to it.

In order to avoid unskillful reactions in the mind, we have to be attentive and know the way our mind works before we verbalize. We can learn about that in meditation. Awareness is the prime mover in meditation. It isn't viable or useful to have calm and peaceful mind states without being completely aware of how we attained them, remained in them and came out of them. Having learned this through our meditative practice, enables us to realize how our mind works in daily life, before it says anything, such as possibly: "I can't stand this situation" or "I hate this person." When that happens, an unwholesome state has already been established.

Before the mind is allowed to fall into this trap, a dense and unpleasant feeling can be noticed, which acts as a warning that an unwholesome mind state is approaching, which can be dropped before it has even established itself. It is much easier to let go before the negativity has taken hold but it is harder to recognize. When we notice that a mind state is approaching which does not seem to be accompanied by peace and happiness, we can be sure it will be unwholesome. The more we train ourselves to be mindful of our mind states, the more we realize the unhappiness we cause ourselves and others through unskillful thinking.

When we have not been able to avoid an unwholesome mind, we have to practice to overcome it. Because of the difficulty of becoming aware in time to avoid negativities, we have to be very clear on how to overcome them. Dropping a thought is an action and not a passive reaction, yet it is difficult to do, because the mind needs something to grasp. In meditation we need a subject, such as the breath or the feelings/sensations to hold onto, before the mind can become calm and peaceful. When we want to overcome unskillful mind states, it is easier to substitute with wholesome thinking, than just trying to let go of unwholesomeness.

If we entertain the negative mind states for any length of time, they become more and more at home. As they make themselves comfortable, we are more and more inclined to believe them and finally come out with thoughts such as "I always hate people who don't agree with me" or "I always get nervous about thunder." These statements are designed to show one's own unchanging character, giving our ego an extra boost. The only reason these states might have become ingrained in our character is that having entertained negativities for so long, one can no longer imagine to be without them. Yet these are nothing but unskillful mind states, which can and need to be changed. The quicker we substitute, the better it is for our own peace of mind.

If we have dislike or rejection concerning a person, we may remember something good about that person and be able to substitute the negative thought with something concretely positive. Everyone is endowed with both qualities, good and evil, and if we pick on the negative, then we will constantly be confronted with that aspect, rather than the opposite. With some people this will be more difficult that with others. They are our tests, so to say. Nobody gets away in this life without such tests. Life is an adult education class with frequent examinations, which are being thrown at us at any time. We are not told in advance, what is in store for us, so we should be prepared all the time.

As we learn the skill of substitution and do it successfully once, we gain confidence in our own ability. There is no reason when why we cannot repeat this whenever needed. The relief we feel is all the incentive we need for practice.

When we are confronted with situations which we find difficult to handle, we can remember that we are faced with a learning experience. Overcoming unwholesome mind states needs mind power, which we develop through our meditation practice. If we are not yet able to keep our attention in meditation where we want it to be, we will not be able yet to change our mind when we want to do so. The more skill we develop in meditation, the easier it will be for us to either "avoid" or "overcome." By the same token, as we practice substitution in daily living, we assist our meditation. When we realize that our mind is not a solid entity which has to react in certain ways, but is a movable, changeable phenomenon, which can be clear and illuminated, then we will more and more try to protect it from unwholesomeness. It is often a revelation to a new meditator to find out that the mind is not a fixed and believable reactor, but can be influenced and changed at will.

To develop wholesome states of mind means that we try to cultivate these, when they have not arisen yet. If the mind is neutrally engaged or has a tendency to weigh, judge and criticize, feel hurt or be ego-centered, we deliberately counteract these tendencies to develop skillful mind states. We acknowledge that all negative states are not conducive to our own happiness, peace and harmony. When we develop loving-kindness, compassion, sympathetic joy and equanimity, we experience that these states are conducive to our own inner well-being. Obviously we will then try again and again to cultivate the mind states which result in personal contentment. Developing them from that understanding alone, that the wholesome states are good for us, is a powerful insight. When our mind is at peace, we realize that while there are innumerable unwholesome situations in the world, if we have an unwholesome reaction to them, that only doubles the dukkha. It will neither relieve the situation, nor be helpful to anyone.

If we develop a capacity for seeing the positive and using whatever arises as a learning situation, trying to keep the four supreme emotions, mentioned above, in mind, then there remains only the last effort, namely to maintain skillful mind states. Anyone who has not reached full liberation from all underlying tendencies will not be able to maintain positive states at all times, but our mindfulness can be sharp enough to tell us when we are not succeeding. That is the awareness we need to effect changes. When we are not able to maintain wholesomeness, we can always try again. Should we start blaming ourselves or others, however, we are adding a second negative state of mind and are blocking our progress.

A skill can be learned. We have all learned many skills in this life. This is the sort of ability well worth cultivating, more important than proficiencies. This is not a character trait we either possess or lack. Everybody's mind is capable of developing the wholesome and letting go of the unwholesome. But that also doesn't mean that we find everything wonderful and beautiful from now on. That too is not realistic. That which can be practiced is, that although there is unwholesomeness within and without, dislike is not an effective reaction to bring peace and happiness. The pinnacle of all emotional states is equanimity, even-mindedness, which is developed through our meditation practice and based on insight. It is our tool in daily living to develop and maintain wholesome mind states.

It is neither useful to suppress nor to pretend by thinking "I ought to be" or "I should be." Only awareness of what is happening in our mind and learning the skill of changing our mind is called for. Eventually our mind will be a finely tuned instrument, the only one in the whole of the universe that can liberate us from all dukkha. All of us have that instrument and the guidelines of the Buddha teach us the skill to use this instrument to the best advantage; not to believe its moods and reactions to outer stimuli, but to watch and protect it and realize its potential for complete liberation.

If we want a good tool, we need to look after it in the best possible manner. This means not letting any dirt particles accumulate, but to clean it up as quickly as possible. The same criterion applies to our mind. This is probably the hardest skill to learn, which is the reason so few people do it. but a meditator is on the right path towards just that, by realizing that the mind cannot be believed implicitly, being much too fanciful and fleeting.

The four supreme efforts are called "supreme," not only because they are supremely difficult, but also supremely beneficial. A serious meditator wants to transcend the human realm while still in human form and these efforts are our challenge. They are so well explained by the Buddha that we can clearly see the difficulties we are faced with and the reasons why we are still roaming about in Samsara. But we don't have to continue that unendingly. Knowing the path and the way to tread upon it, we have the opportunity to become free of all fetters.

V. Expansion in Consciousness [top]

Just as we're capable of changing the body at will, the same applies to the mind. Changing the body can occur when we eat less and get thin, eat more and get fat, drink too much alcohol and spoil our liver, smoke too much and sicken our lungs. We can exercise to get muscles, or train to run fast or jump high, or to become very efficient at tennis or cricket. The body is able to do many things which ordinary people usually cannot do, because they haven't trained for that. We know, for example, of people who can jump two or three times further than is common, or run ten times faster than anyone else. We may have seen people doing stunts with their bodies, which look miraculous. There are also people who can use their minds in seemingly miraculous ways, which are really just due to training.

Meditation is the only training there is for the mind. Physical training is usually connected with physical discipline. The mind needs mental discipline, practice in meditation.

First we can change our mind from unwholesome to wholesome thinking. Just like a person who wants to be an athlete has to start at the beginning of body training, the same needs to be done for mind training. First we cope with the ordinary, later with the extraordinary. The recollection of our own death brings us the realization that all that is happening will be finished very soon, because all of us are going to die. Even though we may not know the exact date, it is guaranteed to happen. With the death contemplation in mind, it doesn't matter so much any more what goes on around us, since all is only important for a very limited time.

We may be able to see that only our kamma-making matters, doing the best we can every single day, every single moment. Helping others takes pride of place. There is no substitute for that. Someone else can benefit from our skills and possessions since we cannot keep them and cannot take them with us. We might as well give all away as quickly as possible.

One of the laws of the universe is the more one gives away, the more one gets. Nobody believes it, that's why everyone is trying to make more money and own more things, yet it is a law of cause and effect. If we would believe it and act accordingly we would soon find out. However it will only be effective if the giving is done in purity. We can give our time, our caring, our concern for others' well-being. We have the immediate benefit of happiness in our own heart, when we see the joy we have given to someone else. This is about the only satisfaction we can expect in this life which is of a nature that does not disappear quickly, because we can recollect the deed and our own happiness.

If we really believe in our impending death, not just use the words, our attitude towards people and situations changes completely. We are no longer the same person then. The one we have been until now hasn't brought us complete satisfaction, contentment and peacefulness. We might as well become a different person, with a new outlook. We no longer try to make anything last, because we know the temporary nature of our involvement. Consequently nothing has the same significance anymore.

It could be compared to inviting people to our home for a meal. We are worried and anxious whether the food will taste just right, whether all the comforts are there and nothing missing. The house should be immaculate for the guests. While they're visiting we are extremely concerned that they're getting everything they could possibly want. Afterwards we are concerned whether they like it at our house, were happy there, are going to tell other friends that it was a pleasant visit. These are our attitudes because we own the place. If we are a guest we don't care what food is being served, because that's up to the hostess. We don't worry whether everything is in apple-pie order because it's not our house.

This body is not our house, no matter how long we live. It's a temporary arrangement of no significance. Nothing belongs to us, we're guests here. Maybe we'll be present for another week or year, or ten or twenty years. But being a guest, what can it matter how everything works? The only thing we can do when we are guest in someone's house, is trying to be pleasant and helpful to the people we're with. All else is totally insignificant, otherwise our consciousness will remain in the marketplace.

Doesn't it only matter to elevate our consciousness and awareness to where we can see beyond our immediate concerns? There is always the same thing going on: getting up, eating breakfast, washing, dressing, thinking and planning, cooking, buying things, talking to people, going to work, going to bed, getting up... over and over again. Is that enough for a lifetime? All of us are trying to find something within that daily grind which will give us joy. But nothing lasts and moreover all are connected with reaching out to get something. If we were to remember each morning that death is certain, but now have another day to live, gratitude and determination can arise to do something useful with that day.

Our second recollection may concern how to change our mind from enmity, hurtfulness and unhappiness, to their opposites. Repeated remembering makes it possible to change the mind gradually. The body doesn't change overnight, to become athletic, and neither does the mind change instantly. But if we don't continually train it, it's just going to stay the same it has always been, which is not conductive to a harmonious and peaceful life. Most people find a lot of unpleasantness, anxiety and fear in their lives. Fear is a human condition, based on our ego delusion. We are afraid that our ego will be destroyed and annihilated.

This willingness to change our mind should make it possible to live each day meaningfully, which is the difference between just being alive and living. We would do at least one thing each day, which either entails spiritual growth for ourselves or helpfulness and consideration for others, preferably both. If we add one meaningful day to the next, we wind up with a meaningful life. Otherwise we have an egocentric life, which can never be satisfying. If we forget about our own desires and rejections and are just concerned with spiritual growth and eventual emancipation, and being helpful to other people, then our dukkha is greatly reduced. It reaches a point where it is only the underlying movement in all of existence and no longer personal suffering and unhappiness. As long as we suffer and are unhappy, our lives are not very useful. Having grief, pain and lamentation does not mean we are very sensitive, but rather that we haven't been able to find a solution.

We spend hours and hours, buying food, preparing it, eating it, washing up afterwards, and thinking about the next meal. Twenty minutes of recollection on how we should live, should not be taxing our time. Naturally, we can also spend much more time on such contemplations, which are a way to give the mind a new direction. Without training, the mind is heavy and not very skillful, but when we give the mind a new direction, then we learn to protect our own happiness. This is not connected with getting what we want and getting rid of what we don't want. It's a skill in the mind to realize what is helpful and happiness producing.

This new direction, which arises from contemplation can be put into action. What can we actually do? We have all heard far too many words which sound right, but words alone won't accomplish anything. There has to be an underlying realization that these words require mental or physical action. The Buddha mentioned that if we hear a Dhamma discourse and have confidence in its truth, first we must remember the words. Then we can see whether we are able to do what is required of us.

If we contemplate to be free of enmity, we can recollect such a determination again and again. Now comes the next step: How can we actualize that? When going about our daily life we have to be very attentive whether any enmity is arising, and if so, to substitute with love and compassion. That is the training of the mind. The mind doesn't feel so burdened then, so bogged down in its own pre-determined course because we realize change is possible. When the mind feels lighter and clearer, it can expand. Activating the teachings of the Buddha changes the awareness of the mind, so that the everyday, ordinary activities are no longer so significant. They are seen to be necessary to keep the body alive and the mind interested in the manifold proliferations that exist in the world.

The realization arises that if we have been able to change our mind even that much, there may be more to the universe than we have ever been able to touch upon with the ordinary mind. The determination may come to make the mind extraordinary. Just as in an athlete, enormous feats of balance, discipline and strength of the body are possible, just so it is feasible for the mind. The Buddha talked about expanded awareness as a result of proper concentration, time and time again. Right concentration means a change of consciousness because we are then not connected to the usual, relative knowing.

Being able to change our mind's direction, we are no longer so enmeshed in the ordinary affairs, but know that there must be more. Through having been disciplined, strengthened and balanced, a mind can perform feats of mental awareness which seem quite extraordinary, but are just a result of training. It means getting out of the mental rut. If we have a wet driveway and drive a truck over it time and time again, the ruts get deeper and deeper and in the end the truck may be stuck fast. Such are our habitual responses that we have in our everyday affairs. Practicing meditation lifts us out of those ruts because the mind gets a new dimension. Contemplation and resulting action make a new pathway in our lives, where the old ruts are left behind... Those were a constant reaction to our sense stimuli, of hearing, seeing, smelling, tasting, touching and thinking. It's a great pity to use a good human life just to be a reactor. It is much more useful and helpful to become an actor, which means deliberate thinking, saying and doing.

It is possible to eventually have the kind of concentration where the meditation subject is no longer needed. The meditation subject is nothing but a key, or we can also call it a hook to hang the mind on, so that it will not attend to worldly affairs. When concentration has arisen, it can be likened to the key having finally found the keyhole and the door being unlocked. When we unlock the door of true samadhi we find a house with eight rooms, which are the eight meditative absorptions (jhanas). Having been able to enter the first room, there is no reason why, with practice, determination and diligence, we cannot gradually enter into all of them. Here the mind actually lets go of the thinking process as we know it and reverts to a state of experiencing.

The first thing that happens when concentration has come together is a sense of well being. Unfortunately there is a mistaken view prevalent that the meditative absorptions are neither possible nor necessary. This view is contrary to the Buddha's teaching. Any instructions he has ever given for the pathway to liberation always included the meditative absorptions. They are the eight steps on the noble eightfold path (samma-samadhi). It is also incorrect to believe that it is no longer possible to attain true concentration; many people do so without even realizing it, and need support and direction to further their efforts. Meditation needs to include the meditative absorptions because they are the expansion of consciousness providing access to a totally different universe than we have ever realized.

The mental states that arise through the meditative absorptions make it possible to live one's daily life with a sense of what is significant and what is not. Having seen, for instance, that it is possible to grow large trees, one no longer believes that trees are always small, even though the trees in one's own backyard may be tiny, because the soil is poor. If one has seen large trees, one knows they exist, and one may even try to find a place where they grow. The same applies to our mental states. Having seen the possibility of expanded consciousness, one no longer believes that ordinary consciousness is all there is, or that the breath is all there is to meditation.

The breathe is the hook that we hang the mind on, so that we can open the door to true meditation. Having opened the door, we experience physical well-being, manifesting in many different ways. It may be a strong or a mild sensation, but it is always connected with a pleasant feeling. Of that pleasure the Buddha said: "This is a pleasure I will allow myself." Unless one experiences the joy of the meditative state, which is independent of the world, one will never resign from the world, but will continue to see the world as one's home. Only when one realizes that the joy in the meditative state is independent of all worldly conditions, will one finally be able to say: "The world and its manifold attractions are not interesting any more" so that dispassion will set in. Otherwise why should one resign from that which occasionally does give pleasure and joy, if one has nothing else? How can one do that? It is impossible to let go of all the joys and pleasures which the world offers, if one has nothing to replace them. This is the first reason why in the Buddha's teaching the meditative absorptions are of the essence. We can't let go when we are still under the impression that with this body and these senses we can get what we're looking for, namely happiness.

The Buddha encourages us to look for happiness, but we need to look in the right place. He said we would be able to protect our own happiness. Even the very first instance of gaining physical pleasure in meditation already illuminates the fact that something inside ourselves gives joy and happiness. The physical well-being also arouses pleasurable interest which helps to keep us on the meditation pillow. Although it is a physical sensation, it is not the same sort of feeling that we are familiar with. It is different because it has arisen from a different source. Ordinary pleasant physical feelings come from touch contact. This one comes from concentration. Obviously, having different causes, they must also be different in their results. Touch is gross, concentration is subtle. Therefore the meditative feeling has a more subtle spiritual quality than the pleasant feeling one can get through touch. Knowing clearly that the only condition necessary for happiness is concentration, we will refrain from our usual pursuits of seeking pleasant people, tasty food, better weather, more wealth and not squander our mental energy