MINDFULNESS....
Perhaps, at some time, you have sat quietly by the side of an ocean or river. At first there is one big rush of sound. Listening quietly, you begin to hear a multi- tude of subtle sounds: the waves hitting the shore, the rushing current of the river. In that peacefulness and silence of mind you experience precisely what is happening. It is the same when you listen to yourself. At first all you can hear is one "self" or "I", but slowly this self is revealed as a mass of changing elements, thoughts, feelings, emotions, and images, all illuminated simply by listening, by paying attention.
In mindfulness you are aware of what happens in each moment. You remain alert, not allowing yourself to become forgetful. When you develop mindfulness and concentration together, you achieve a balance of mind. As this penetrat- ing awareness develops it reveals many aspects of the world and of who you are. You see with a clear and direct vision that everything, including yourself, is flowing, in flux, in transformation. There is not a single element of your mind or body that is stable. This wisdom comes not from any particular state, but from close observation of your own mind.
Joseph Goldstein gives the following instructions for developing mindfulness by meditating on one's thoughts, on eating, and on walking.
MEDITATING ON THE MIND.....
To meditate upon thoughts is simply to be aware, as thoughts arise, that the mind is thinking, without getting involved in the content: not going off on a train of association, not analyzing the thought and why it came, but merely to be aware that at the particular moment "thinking" is happening. It is help- ful to make a mental note of "thinking, thinking" every time a thought arises; observe the thought without judgment, without reaction to the content, with- out identifying with it, without taking the thought to be I, or self, or mine. The thought is the thinker. There is no one behind it. the thought is thinking itself, It comes uninvited. You will see that when there is a strong detachment from the thought process, thoughts don't last long. As soon as you are mindful of a thought, it disappears. Some people may find it helpful to label the thinking pro- cess in a more precise way, to note different kinds of thoughts, whether "plan- ning" or "imagining" or "remembering". This sharpens the focus of attention.
Otherwise, the simple note of "thinking, thinking" will serve the purpose. Try to be aware of the thought as soon as it arises, rather than some minutes afterward. When they are noticed with precision and balance they have no power to dis- turb the mind.
Thoughts should not be treated as obstacles or hindrances. They are just an- other object of mindfulness, another object of meditation. Don't let the mind become lazy and drift along. Make the effort for a great deal of clarity with respect to "what's happening in the moment."
Suzuki Roshi in Zen Mind, Beginner's Mind writes: "When you are practicing Zazen meditation do not try to stop your thinking. Let it stop by itself. If something comes into your mind. let it come in and let it get out. It will not stay long. When you try to stop your thinking, it means you are bothered by it. Do not be bother- ed by anything. It appears that the something comes from outside your mind, but actually it is only the waves of your mind and they will become calmer and calmer.........Many sensations come, many thoughts or images arise, but they are just waves from your own mind. Nothing comes from outside your mind............ If you leave your mind as it is, it will become calm. This mind is called big mind."
Just let things happen as they do. Let all images and thoughts and sensations arise and pass away without being bothered, without reacting, without judg- ing, without clinging, without identifying with them. Become one with the big mind, observing carefully, microscopically, all the waves coming and going. This attitude will quickly bring about a state of balance and calm. Keep the mind sharply aware, moment to moment, of what is happening, whether the in-out breath, sensations, or thoughts. In each instant be focused on the object with a balanced and relaxed mind.
MINDFUL EATING.....
There are many different processes of mind and body which go on while we eat. It is important to become mindful of the sequence of the processes; otherwise there is a great likelihood of greed and desire arising with regard to food. And when we are not aware, we do not fully enjoy the experience. We take a bite or two and our thoughts wander.
The first process involved when you have your food is that you see it. Notice "seeing" . Then there is an intention to take the food, a mental process. That in- tention should be noticed. "Intending - intending". the mental intention be- comes the cause of the arm moving. "Moving, moving." When the hand or spoon touches the food there is a sensation of touch, contact. Feel the sen- sations. then the intention to lift the arm, and the lifting. Notice carefully all these processes.
Opening the mouth. Putting in the food. Closing the mouth. The intention to lower the arm, and then the movement. One thing at a time. Feeling the food in the mouth, the texture, chewing. Experience the movement. As you begin chewing, the taste disappears. Swallowing. Be aware of the whole sequence in- volved. there is no one behind it, no one who is eating. It's merely the sequence of intentions, movements, tastes, touch sensations. That's what we are............... a sequence of happening, of processes, and by being very mindful of the se- quence, of the flow, we get free of the concept of self.
MINDFUL WALKING......
The walking meditation is done by noticing the lifting, forward and placing movement of the foot in each step. It is helpful to finish one step completely be- fore lifting the other foot. "Lifting, moving, placing, lifting, moving, placing." It is very simple. Again it is not an exercise in movement. It is an exercise in mindful- ness. Use the movement to develop a careful awareness. In the course of the day, you can expect many changes. Sometimes you may feel like walking more quickly, sometimes very slowly. You can take the steps as a single unit, "stepping, stepping." Or you may start out walking quickly and, in that same walking medi- tation, slow down until you are dividing it again into the three parts. Experiment. The essential thing is to be mindful, to be aware of what is happen- ing. In walking, the hands should remain stationary either behind the back, at the sides, or in front. It's better to look a little ahead, and not at your feet, in order to avoid being involved in the concept of "foot" arising from the visual contact. All of the attention should be on experiencing the movement, feeling the sensations of the lifting, forward, placing motions. ~~Joseph Goldstein~~
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