The Mind Illuminated archive

Awakening in Daily Life – Session 3 May 30 2010


Session 3, Day 1
Play the recording below.


Automated transcription

and people ask me a lot of questions or There were one there was one set of two questions that I thought might be very appropriate to address, but I don't. And I... So I'm gonna answer those questions first. But I don't necessarily want them to set the tone for the rest of your questions just create the foundation for the rest of your questions. So those first two questions that I want to adjust. One was what is meditation? And the second question was is how how does meditation... Know, how does meditation contribute to achieving.

Or was that the right version second think question? Okay. I got they were I had weird good questions. Not because everybody nobody here knows what meditation is. Because even those people are meditating might like to have a clear definition of what meditation is. So I'll tell you what meditation is far as I say the way I see it. Meditation is training the mind. Meditation is training the line specifically in terms of attention. And awareness. These two things. It's training attention and shown underwear.

And that there are a number of interesting outcomes of successfully training mine and that way. So in terms of what meditation is. What you discovered when you when you sat earlier to today or time he said is and try keep attention on one thing. Is the attention tends to move. Constantly. So We want to... So in meditation, one of the first things we're training is the attention to achieve some stability of the. So the attention stops its constant movement. Now this is one how well, we're we're training attention awareness and that's because this happens to be two things that we have some direct voluntary control over.

That our mind does. And in the process of meditating you'll discover that a whole lot of things that you've thought you have control over. You don't. But we can't control our attention right now. You can move your attention wherever do you want? You can't direct your attention to the sensations in your right ankle. And you utah. Direct your attention to sounds. And you can't direct your attention to thoughts and feelings and things like that. You can intentionally direct your attention. But normally, what happens is your attention is moving all over the place.

And in terms of what you can do with your mind, until you can rain the attention in and keep the attention steady the attention, stabilize the attention, You're somewhat limited and what you can do. You all know this is truth. Has students in school. You found that till you gain some control or the movements of your attention, you can never possibly make it through the reading assignment and algebra for example. Anything else. So we can control attention and we have the capacity control attention.

And stability of attention is essential for using the mind effectively. So this is one thing that we do meditation. The other thing is that we have the capability to train awareness. Our conscious are awareness. And The degree to which ours awareness is is conscious is quite variable. You know what it's like when you're tired and mine is dull new sleep feet. You do not have very sharp their vivid awareness of things. And not particular the mistake. On the other hand, there are other states of monte that you can enter into whereas just the opposite your mind gives extremely sharp and clear and everything appears with great degree of vivid.

As a matter fact we're were talking about over this break his athletes that get into the zone. Where they are very very extremely aware of in a very very high level of commitment to right. So conscious awareness exists over a very It's pretty. Actually Oh very great Range. We can put that back after again. It exists over a great range. And it's train. And so meditation is a process where we learned to stabilize the line and we we learned to raise the level of our awareness. Makes the mind very serviceable of very useful part.

Spiritual goals that we have. Especially when the spiritual goals are put in terms discovering the true nature reality. Take insight into the right who we are. So just as a simple comparison. We're looking for our treasury. The way things really are is a treasure. And our your mind is like, a flashlight. Right? And if you're searching in the dark, then you keep moving the light around like this, It's very hard to see anything. Right? Very hard to find what you're looking for. If you stabilize your attention, you've been shining it on what thing long enough sale?

Nope. That's not what I'm looking for. You know, and you can You can begin to examine things and find what you're looking for. An awareness is like how bright that flashlight is. So generally, we start off with a not too bright flashlight. But as we train ourselves, you know awareness, it's like making an extremely powerful light. And so this is what contributes us contributes to the the search that we have for the way things really are. To see beyond our delusion. To gain insight. So We can define meditation in terms of training the attention and training.

Now there's some very interesting consequences that come from desk. The other thing that you will have notice. Yeah is that not only is your attention constantly moving around. Your your mind is filled with all kinds of activities. You're hearing sounds and feeling things and thoughts are coming. It's just this continuous barrage of sensory information and mental content. They just seem to go on into endlessly. And The other thing that you'll notice, you say, okay, I'm gonna sit here. Folks attention on my progressive nose.

And well, that's one part of your mind that wants to do that. That's maybe read book listen to a talk then inspired and says all learning and are good thing. That's not other party united says. Now. We're me go have an app instead. And other says, no. No. No. Let's go through a walk and visit our friend. So on so. And so so the point is that you discover that your mind is not one thing. It's all these different things. And they don't agree what's the best thing to be doing to make you happy particular moment?

Because as matter of fact you said, there You wonder where do all these thoughts come from? Said down here to meditate, all of a sudden, I remember all the things that I was supposed to do this week, but I didn't do. Where did that come up? I remember saying it happened a long time ago don't have anything to do what's going on right now. Or I have... I one thing through my mind to happened yesterday but I don't really need to run through my time. In not. They don't matter. Or i worry about things that might happen.

If you If you meditate and as you observe your mind, this is what you observe, your mind is on one thing. It's all of these different processes. And they're doing different directions. They all have different goals and objectives. And it may be the one part of your mind wants to learn a meditate. There's a whole lot of other parts at your mind that have totally different ideas about, you know, how the present moments should best be spent. By herding cats. Right? I don't need to meditate it's like heard cats.

I would cat wants go somewhere different. I don't wanna go where you're sending. But the mind is train. And what we find is if if we can get the attention to stay on one thing, The attention is what we have control. You don't have control over all those different thoughts. You can't make them stop. You can't they them come. They come by themselves, or they don't come by so. And, if you've examine your sense for your awareness, In any given moment, there is an un number of physical sensations. There all kinds of different sounds.

Yet when you're sitting there and meditation, hearing certain sounds and feeling certain sensations, you're not hearing the feeling all in all of them. It's just certain ones that come through. But still it's a lot. Well, the interesting thing that happens if you take for one thing that you control is your attention. And you learn to stabilize your attention. So your can't stops jumping all around. Then that means that a lot of the thoughts that come and go, they're in the background of your awareness.

And so they're they may not be completely ignored, but they're mostly ignored. And thoughts that are ignored tend go away. And if you ignore them long enough, they stopped coming. And sounds, if you ignore If you're paying attention and sensations of your graph, and you ignore sounds of every time long enough, after a while, Very few sounds make it through to your conscious awareness. You notice you have a zillion sensations coming from your body, and only certain ones make it through. If you consistently ignore the sensations, that do come through.

After a while, fewer fewer sensations come through. This is called unification of the mice. And it's one of the results that come from stabilizing your attention. Called you unification because when you experience it, you begin to realize no longer are these different parts of your mind busy thinking about remembering all these different things at the same time. That now all the different parts of your mind are starting to settle down and be engaged in the same activity. And you find that the parts of your line that filtered out and only allowed some sound, some bodily sensations, they are now.

They they're getting much programming as well. They're saying well, the sound of the traffic has nothing to do with what we're doing right now. So I'm gonna filter out too. The sound of the person coughing next to me. You know? So you come to a point where now there's very little extraneous activity going on in my. You've been training your awareness. And now you find that the power of your awareness is very very, but because it's not distributed over all of these different things that we're coming there.

These different sensations and different thoughts in that report. So one of the outcomes of training attention and awareness is that you get this unification of the line. So your mind starts functioning as a synchronized coherent harmonious toll rather than as a heard of cats. Mark more like a troop of synchronized dancers rather than that i heard to cats. Right? So that that's an outcome. That's not something that you can make happen. But if you train your attention and you stabilize the attention, that creates the conditions.

So this will out. Now you have a very powerful one. It's also a very still and pal line. It's a peaceful mind. Other thing that happens is also happy night. As matter type maybe be more than happy, it may be auxiliary joyful or sometimes that happens as well. And this is similarly to something that we experience in our daily lives. Do you notice that when you become completely and en and something? So that all of your attention is devoted to the same thing. That you feel very content and happy enjoy.

I to have certain hobbies we engaged we'd like to get this totally engaged and something that we enjoy. It makes this feel really good. It's the same thing happens in meditation when you're mine. When you get this unification of mind, it produces the state of happiness, joy. Piece container. So these are the the outcome, the unified mine, peace story happiness, contentment. And of course, from the development of awareness, comes a great clarity. Whatever you happen to pay attention to, you'd perceive it with great clarity.

So that's what meditation is. Training your mind. And there's many different meditation methods. But all of those that are really successful that really work. Do that. They stabilize your attention. And they develop the power their like the awareness. They lead to a unification of my. And so meditation method doesn't lead to unification of mine, you're never going to have the full power of your natural resources. Available and the present moment, the vision mine's is going to be divided. And also produces the joy peace happiness contentment.

And this by itself is a benefit. Sorry is a a good thing. Monitor su experts I gave you is called the tit sutra or the rapture shirts su chart. When the buying becomes imbued with pleasure joy happiness, And if you're a skilled medi, when you get up from meditating, it still retained that. Say pleasure happiness rapture translation rapture is the word you to described that. And says one a disciple of the noble ones is patient eye. When a disciple of the noble one's, enters and remains a seclusion and rapture the exclusion is out of meditation.

Verify possibilities that do not exist at that time. The pain and stress dependent on sensuality do not exist at that time. The pleasure enjoy dependent on sexuality do not exist at that time. And that's important because it's pleasure enjoy dependent upon sensuality, it gives rise to create. The pain and distress dependent on the un skill did not at that time. Likewise the pleasure enjoy dependent on what is on skill do not exist that time. The pain and distress depend upon what is skill did not exist that time.

Cycle of the noble one, and remains and seclusion and rapture these five possibilities still not exist. When you meditate and when you develop your meditation to the point that You have this unification of mine you expand this joy manufacturing and meditation. When you get up from meditation, you will carry these qualities with you in mind will remain joyful, happy, content. And you can carry out the other practices that we're going to talk about some of which we have talked about because you are not so vulnerable as you normally are to to both the pleasures and the pains that come from outside of yourself, because you have the joy happiness that is generated from inside result.

So that is one way that meditation contributes. To the other practices that lead to the awakening. By developing additional stability this is part of what allows you to be able to practice mindfulness successfully in your daily life. It's not an accident that all the people are from. That have been meditating quite a few hours a day every day for a long time are the same ones that are able to practice mindfulness very easily, and much of the daily line. Because the two are connected what the way you train your mind in in meditation affects the way your mind works and your daily life and that degree to which the even be mindful, and it works the other way as well too.

In way she meant for an hour. She divides your daily life into meditation and make it completely separate from what you do the rest of the time. And what you'll find you meditate for an hour, you get to a pretty good stay. And then you go off from for the next twenty three hours, your mind just all of the training you did just goes blue. Right? So you come back and you sit down again. And it's... you know, you got a long way to go. Maybe if you're lucky logging the end of the hour kind of getting into a good place get.

But if you don't make the two so separate. If you end your meditation, you continue to practice mindful full awareness. And if you continue to sustain some of these qualities, you've trained yourself in. Then when you sit down to meditate again, it's going to be you're gonna very quickly get back to the same place. That you were before. Meditation reinforces the other practices in many different ways and doing the other practices will help to reinforce improve of quality of your meditation. How does this contribute to achieving the the ultimate goal of awakening?

The ultimate goal of awakening is to awaken from the illusion that our minds create. The the illusion, the delusion that I spoke of earlier, to penetrate that delusion, we need to have a clear power mine. And we need to apply that clear out line to examining experience, as it happens to examining reality as it unfolds moment by moment. If we can examine reality as it falls moment by. Its true nature will reveal itself to us. One important thing to notice about this, there is no no element of faith required.

They back into no doctrine. Anything that I or any other darn teacher might telling you about and advance about what you're going to discover will not change what you discovered. If you apply the mind train in meditation, to observing reality. Now may speed up the process because it will help you know what to look for. But if you train your mind in clarity and focus and you examine reality as it unfolds moment by enrollment. You are going to discover things about reality. So you're going to discover what really is the way it is.

Not not some view that you that somebody has convinced you over persuaded you or that you've become attached to with because this sounds really nice. Discover the way things really are. The only thing that you have to take on confidence is that the method will work, that she practices it, it will leap to this result. And that... What you will discover, although when I tell you what it is, you may may not sound very attractive. You'll discover that yourself is an illusion and the world all the way you perceive it is an illusion.

But you will come to know things as they really are, and that will liberate you from your suffering. That when you come to know that, they will a change in the way that your mind works. And your mind will keep on doing its thing, but it's gonna do its thing in a different way. They going to have an awakened line. And in white one. That is going to be a person who's happiness is not dependent upon external circumstances. Are going to have You're going to have wisdom and because of the wisdom, so wisdom is the opposite of delusion.

You ai have risen because of the wisdom, you're going to have an end to suffer. That's the only thing that you need to have not face them the confidence is that for two thousand five hundred years of that people have been doing this successfully and that it it us work. Does that answer your two questions? Sure thank you. Alright. Express. The. I'll on we it so our five possibilities, Yes. And the the sixth possibility is not in the. It's good point. Yeah. And the six possibility is Yes. Plenty. Depending on let me skill for?

Yes. That's right. That's right. Yes. That's. That's the pleasure enjoy depending upon what is skill. That's a pleasure joy that arises from was end does not dependent upon. Certainly circumstances. Yes. I pushing that on mean know, that type of practice on that they like that I I have also self discovered this when brand power to. Company situation, then you can lose your your mindfulness. Exactly. Yeah. So once should I Okay. Well, this is a very important point. I mean what it says to you, first of all really clearly least?

Oh my request i'll read question Yes. Thank you. Do this for the safe and the regard. Jesse's observation was that when he's doing something simple, it's easy to be mindful. But when you do something that requires more of your mind or your brain, that you lose the mine. Or you know, it's not necessarily you're doing something that it requires more. I mean, that's certainly true of that. It also happens when something comes up that overwhelm your mind with emotion or or i would hang like? But what this the important thing that this points out to you is that you have a limited capacity for conscious awareness.

You've only got so much and when it's completely filled with something? There's not left over. Right? Yes. But the the capacity can be enhanced. That's it Actually exactly. The capacity can be has. The other thing it can be enhanced the other thing that you come to be able to do is to set aside a certain amount of limited capacity and now It depends on what you're doing. If you're if you're dismantling a bomb, you don't wanna satisfy any of your capacity for for reflecting on your natural state or anything.

Right? You know, all of your total awareness, you're flying a jet aircraft that at six hundred miles per hour, you know, you want be if you want to use all of your mental capacity for the task at hand. But when you're having a discussion with a friend over coffee, it may be difficult, but you can learn to reserve some of your capacity for conscious awareness. For for practicing this sort of mindfulness. But you'd have to train yourself to do that. And you have to do it and doing it in simple situations will make it easier to do it.

And the more complicated situation. You have remember to do it and you have to train yourself to be able to do it. In your meditation, the more you enhance your capacity for mindful awareness, the easier will be easier it will be the other thing that we learned to do in meditation though cultivating awareness is to cultivate intros awareness. So when you're meditating on the sensation with breath, your nose. To begin with, it's a struggle to pay attention of that with everything else that's going on in their noise.

As you start to have more stability in your attention, that it's at that point, that you can start to expand your awareness. And you can start to be in that place having intros awareness, yes, my mind is still observing a medication object clearly. My minds could come a little bit dull and fuzzy here. Sharp not my arrest. I feel my awareness has being drawn towards this distraction or that distraction. You start to cultivate intros to awareness. And as the power your mindful awareness increases, you get better and better at this until you get to a place where you're watching your mind, watch the meditation object.

And if you sit like that for an hour or two hours or three hours day. Then when you get up, you get up and you watch your mind as your mind. Control your body, walks you into the kitchen, pours yourself something to drink makes sandwich so on and so forth. It gets to be natural to have that continuing intros awareness. And course the phone rings and somebody says oh there's this big problem, I got you might start to lose your mindful awareness. But the more you practice that that right, the easier it is to retain some part of that mindful awareness or at least to come of back to it, You know, like, you talk your way through the situation, you hang up the phone, you come back in to buying floor, it becomes more.

Habit and eat much easier to do. But there's not... You know, this... Your question was what can I... What can I do? Not solution? I mean, how how do correct to that and labels Perfect. The things that you can do hard meditate so that you expand your capacity mind door. Practice as much as possible when things when the situation herein in doesn't require your entire awareness, or doesn't overwhelm in your mind for. Practice being continuously mindful. And those will help you to be able to be mindful.

The other thing is that it's the same thing that we come back to earlier. It's like learning to meditate is remembering to be mindful. Because you forget. And you have long periods of time when you couldn't down. Up after the situation, I will I'll come back. You how okay need. You come back these real good. Yeah. That's the situation. I can and I hadn't on. Yeah. But This is the way that you come to the place of being able to handle it is to just just keep keep practicing in the same way. The meditation is really important.

But the mindful awareness all the times remembering to have mindful awareness all of the times that you can't. Yeah. You'll have these gaps. Matter once again, it's just like meditation in the third stage of developing concentration, you stay with a meditation object for long periods of time, but there's these gaps every now and then you're done. And so in that stage, your job is to catch the gaps. So what you're saying is where your mindful awareness is right now, you have gaps. Mh. So now you gotta work on patching those gaps at.

Yeah. It's... It's the same process. I I have a sick page sorry. I what? Well i when I watch my life? Maybe I have a some confusing confusion. I don't know if you can be spend to me. I wanna know what the super subconscious relate to the to the six and the the post way the four five five hour of five aggregate. And the fourth the the mental. Mh. Yeah. What's what's the subconscious relating into the the all the all the the case. That's a technical question. Yeah. Because I I watched I... My still sometimes in there, but...

I I cannot even apologize. Not not everyone here is familiar with but probably here yes, I think. So let me put this in more general terms. Alright. There's a lot going on in my that is of which you're not consciously aware. And that is what determines how you perceive things and your reactions to things. Right? So this is what this is the kind of mental activity that constitutes mental formation. It is all your stored conditioning on the past your memories, what determines how your mind was going to respond in the present moment to letter right.

The response fine january is going to be your current perception. So you were conscious of your perception. Your maybe conscious of the sensations of of the forms that give rise to that perception. You're gonna be conscious of your perception of what you're experiencing at the moment. You'll be conscious of your feelings are pleasant or unpleasant and neutral that's associated with what what you're receiving the sensations that you're experiencing. But what you will be least conscious of are all of the subconscious processes to determine how you perceive how you react.

What kind of decision that you might, you know, what did the determine and your actions and things like that? So of of the five aggregates, this aggregate of mental formations is perhaps the most important and turns of what makes us be what we are behave where we are but it's the one that is least available to consciousness sense. Now in your meditation and your practice of mindful awareness, you will begin to become more aware of this aggregate of mental formation or to put into more ordinary language.

You'll be become more aware of all of the subconscious processes, which are determining as kind of mental behavior and of course speech and and a physical behavior to fall from that. But you become aware of what lies behind the mental activity that you are consciously aware more and more of that will become a apparent. Is that what you're referring to? Yeah. I... That's why I first I I will buy something there, but but I don't understand how it works so. If I know how it works maybe it's easier for me to keeping in watch those the more no.

Yeah. So... Well, and the practice that we started out to today talking about is one of those ways for understanding how these things work. We have a perception and it causes a it causes a feeling of unpleasant of good. And without practicing without training, that's where it stops, we say, This thing makes me unhappy. But if you do the practice we talked about, he said oh, duke, that must be craving. Craving is going to be that's within the formations. If you look into your mind to discover the cra, the wise behind the.

You will have begun to see into the aggregate yet not information. If you if you can see it clearly, and if you say to yourself, well, The teacher has told me that when craving arises, it is rooted in attachment to the the self self perception. Then you can look into your mind as well. And if you can see the self, the lies behind that rising of creating. Then you'll seen even more deeply into the aggregate aggregated mental formation. Now in the process of doing that, you may but I'm aware of some the dynamics of your past conditioning that when I grew up my parents treated me this way, teachers that way in my situation.

You could see some of the mental dynamics that that feed this. As well. And that too is all part of the aggregate of medical formation. As part of the insight that we gain this is this is the sort of ordinary level of insight that counts through this practice as we began to see the factors that have caused us to be the way we are, you know, different than the way other people are. But the degree we see that our experiences are based in creeping and that that craving is founded on on self attachment, Now this is this is more than just mundane inside here the system or deeper powerful aspect expect.

Yes, Chris. I. When you were just describing the meditation earlier review or using the words attention and wearing. And I think if you use the same analogy with black fly. And you use words concentration, mindfulness icon instead I'm wondering. It was at a deliberate change of support doesn't it meeting. There's some different meaning. No. There's overlapping meetings and so attention concentration. When we say the word concentration of course, that that implies attention stability, you know, to concentrate on something is to have intentional stability on that thing.

But concentration implies more than that as well. It also implies not only the stability of the attention, which you can you can think of the attention as being directional. Actions can be directed here, directed ear directed here. So attention is a movable is a component of our mind and it is direct that at at will and it's limited. Attention can be there can be hear there at the same time. But then there's another aspect of our conscious awareness. You can focus your conscious awareness on the sensations the breath your knows.

And that's the focus. That's... you know, it's like, visually, you know, I can look at I can look at this. But that doesn't mean it's the only thing that I see. I'm looking at it. I see it very clearly. But in my peripheral vision, I can also see quite few other things. The degree to which I pay attention of things in my peripheral vision is going to diminish somewhat the clarity with which I see the object looking directly had. And as an matter package, I wanted to do to obtain the maximum visual information I put from the object.

What I would need to do is to focus on a such that I really excluded all peripheral stuff my. And this is the way concentration is. You know, it's it's what we mean by concentration, not only is our attention stable, but we can also gather in. The... Yeah, that they our conscious awareness. To a single focal point. And so this is the aspect of concentration that goes beyond the mere directional focus of attention. I make that clear. I just wondering why you used different returns. With their... If.

There's a a reason. Mh. Only the the the only reason is that I think the most which important thing to understand I was explaining what meditation is And most important that thing to understand, I think about meditation is that you want to control the one thing that you you can intentionally influence, which is the how attention is directed. If I said to you which I have in the past I said, meditation is about development concentration. What I've discovered is that concentration is too general of work.

People think, you know, like I said, when I used the example here, how concentration is different from attention? People think, okay. I concentrate on the sensations of my graphic knows. It means I should have no thoughts. I should not be aware of the sound of the air conditioning or the traffic somebody popped. And so they try to suppress thoughts and they try to suppress this other awareness. And that's actually counterproductive. That's... If you you you can't suppress those things. And if you try to you end up feeling very frustrated, and restless and I don't like this meditation stuff.

I remember have a weird there. So So I did intentionally say attention because I found that when I say concentration people assume that I mean that you're supposed to be able to block things out and they're not. If you control where your attention goes, then a lot of the noise in the mind will quiet down by itself. You can't make it quiet it down. So I don't wanna use a word that makes somebody inclined to think they're supposed to do that. Yeah. Yes, Michael. Kind so i have more difficulty in my my it's usually is what that is very very course.

Usually, he involves more creep on water version. And and as we manage speed practice more absolutely we don't get your gross so easily the thoughts and. It's it's... It it is it would do would see that as part of the obvious that people, is that, know, if so gross was sub story right. But it's it's bigger asia was cold time. Yes. That's exactly what happened. They become two in en and in the story of whatever it is that they're involved in in the moment. And and that is the And and you right to, you know saying that the things that cause that to happen are the things that aroused the most proving.

The more craving that you have, then the more completely en you're going to pump in and started. And the content. And and you get so ghost in in the content that you lose your mindful awareness and instead your place no mindful awareness and a lot of crazy for how long that last. Oh are. Very growth their soil. They're really with guess how people get really really feel angry they feel justify both so. Because say story. On. She's a. Yes. That's true. And and that's one of the things that you'll notice if you practice my homeless and you pay attention into to anger.

One of the interesting things about anger is it always justifies itself. It it somehow when the emotion of anger arises. It turns on the storytelling making part of your mind that makes up their most convincing story why you're totally justified and being angry While you should be angry and all the things that you can do about it and everything else. But So that is a really good example of a mental state, and and mental state that you really get lost in a storytelling. And if you believe in the storytelling, then you have you've lost all of your defenses against the mental state.

Because the story tells you that it's impossible that that no no reasonable same person could will be anything but angry under these circumstances. So you're you're convinced and you're rear stuck with your anger, and then the story goes on and on So eventually, gets so leverage oh wait minute. Now let's skip to part of the story that going after filling the guy. That's a very convincing convincing story associated with anchor H. It seems justified. I'll point something out to you that I thought of when Michael was mentioning.

Yes. It's another one is the care between what occurs in meditation. And what happens when you try to practice mindfulness in they day. Right? Now when you first begin to meditate, what happens is you... You're you're either distracted or when you're when you're able to stay with the meditation object for a little while. You tend to get too en with the meditation lieutenant get. Absorb. And when when your mind is not well trained yet. And you get absorbed into the meditation object, then you have no intros awareness.

And mindfulness is got resort and meditation object. So some other thought comes along and grabs you and here gone. Either have you have no defense. So when you are learning to meditate until you've achieved a high degree of natural stability, it's better not to become two closely absorbed into your meditation logic object. Is that way you you're kind aware when a thoughts kinda along that's pulls you away, and you can't refer to your attention. The same thing is true in in your daily life. Is that Anytime, you become two in en traffic.

You're completely vulnerable. I mean you become totally, you know, save you or doing something on the computer requires all of your attention. We become completely at gross in it. You you don't really have much mindful awareness at that point. So if somebody kinda lot comes along it says something or get a phone, pull off that point. You might react without the mindful awareness that you would wish the had. So you have to be aware of this sometimes you do have to do things that are going to embrace your attention.

And what you can do is just try to recognize that and and be on dart. Say, okay. You know, I'm vulnerable in this diet. Un vulnerable to something happening not fog rising whatever. That I'm going to approach who was out my awareness. And hopefully, that will, you know, if that kind of spot or interruption comes. That intention will trigger you coming into a place of mind that. So much how of this habit it. You are a creature of your conditioning. Everything that you are now as a result of your past conditioning.

If you wanted to become a different kind of person, you have to condition yourself to be a different kind of person. So condition yourself to be mindful the intention to be mindful. And expect the fact that you're going to have the periods when you lose your mindfulness for. And meditation before you've developed continuous, retrospective awareness. And it's intermittent. So you check in, But you can do the same thing even when you're in gross when your involvement something is quite en is you can develop the habit of just checking in with yourself.

Even though it interrupts what you're doing. It'll only interrupt right you're for a second or a few seconds. Because just checking out north what's my mental state? I don't how you're reacting to, you know, where am i. And that creates the habit. Not that anything a great significance is necessarily gonna happen. Each time you check in, because most of the time it isn't. But as you create the habit of checking out. What would happen if we're always checking. Would that be a be of disturbance to because when i minute came with the been technique now always what's you know i trained to be aware of what's going on.

How, you know, You know, i could bonuses in answering certain objects. But then, you know, I've also having retrospective awareness kinda constantly. Always on because I don't... If I train out off, you know, and only train out occasionally, you know, that may not. Into me. I don't have a lot of assessment with with that. Mh. Well, what do you wanna be ultimately is is we you want to have the mindful for awareness all the time. That that's ultimately where you wanna get to. Checking in periodically, it's just...

It's a way of getting there. So so you do it. You do it as much as you need to okay and and you work towards having more continuous awareness. But obviously, you know, I mean, you you do a kind of work that involves being very involved in what you're doing. Right? For a periods of time. So the only way that you can remain mindful while doing that kind of very embarrassing work is to greatly expand the the power and mindful awareness. And what you're gonna find though is that with the expanded power of my awareness, we're going to want to devote it more fully to what you're involved in.

And you're gonna find the same thing. But, you know, the more mindful awareness you have, the more you're gonna wanna use it for the tasks that you have at here. And that's quite alright. But if you do cultivate the habit of just checking in, it keeps you from getting lost keeps you from that place where you get totally absorbed and to your work. And so... And then you stop it and then that takes sometimes hours to get back to a place of really being mindful. Instead, you can you can move in and now of being totally focused on something.

It's it's a lot like, you know, you enter into a genre. You're totally focused there. You coming out of Regina and you're mindful again. So I like to do that. Move move in and out much you you need to. Is, you know, customer I tried to focus on smart single object yeah. I tried do, you know, try to remember to check it every so often. Too often. And I I I've hear and i'm so focused. On trying to focus on that one on my. Yeah. I easily functioning. Yeah. And that's a matter of practice. Maybe i just...

Training myself check it. It's the intention that's the practice. And, you know, it's... The fact that you... You're already kinda a replace where you really like being in a state of mindfulness. Right? So the more that you experience out and the more that you enjoy being in a state mindful for awareness. The easier is going to be, you know, your mind is naturally going to to move that way. So this... If you just continue practicing the way you are, you know, it's gonna keep moving in the right direction.

Well, that's right. Yeah. Well, that's one of the things you're checking or and have you said the fuck. Then then you're in the the third of the three reflections that the buddha described as pretty. You can see the if the card is always on so sometimes but how would be like. That for the... It could be too late. Yeah. That is John. I. Yeah. Well, the ideal thing is is that you you check in and every time you check, you just become fully present for the moment and hey. Everything's wonderful. And they go back to what you're doing.

That's the ideal where the very check goes like that. But sometimes it does. Yeah. Sometimes you check and you found out the know the boxes in the handheld. Barns on fire or something. Yeah. Finishes. Okay. But it's better you found out them than, you know, much later. So i here from time of the others side. I I and talking now to several people who been doing a lot of mindfulness practice and their data like And so for any of you that maybe haven't done so much of this before. I'm glad you get to hear this because this is where can go.

This is where you can get to. And it's not not that far away and that's not that difficult to attain. But Yeah. I'd like to hear from you, like what do... How do you feel here these sense that what do you think about about? Yes. Can you explain with the champion. For checking in is is checking in with where where your mind is at right now. Do you you understood what were talking about when you get really in en and something? And you lose touch with he lose touch with everything else because as you are so great.

So checking in is checking in on on your mental state. See if you get really reimbursed in doing something, you can slip into... Yeah. And and what you're doing you're gonna have a problem with You could start looking into state of being annoyed or irritated or talking my chat? Which will left on unattended, that will just steadily progress and and diminish the quality what you're doing it. Right? You. Also leave in a bad mood afterwards and you might go. You know, yell at something or something like that.

So better than you check in and you realize... Oh, I'm starting to let this get to me. And Just... Sorry to. So he you always, you know, having him data intros ways to checking in all in time. You give that's the focus from some from the lean of conservation object. It's a very much resource. And then and then why not to be another aspect aspects or that's really give just this once Well, you know, if you're if you're sitting at a desk doing a job, you can afford to do that for a shorter period time.

You're in the middle of Mortal con, it would not be a good idea too. Right. Also, I i'd say. It'll quite understand you. Well, the... It depends on what you're doing, what you're in gross then. There's some things that you could be en at. That that would not be a good idea to interrupt your focus to, you know, to check out. Right? But what I'm talking about is I'm assuming you're doing you're your engaged in the kind of activity that you can afford from time to time to checking on you're not state to become fully present.

To see spain the mindless automaton, all of his mental resources are being devoted to the of our accomplishment of defined cash, you know. Sorry. But this right. I use an example. That I think won't applied to anybody i know videos me personally. But imagine your a brain surgeon. When you're doing brain surgery, you're totally en in what you're doing, and that's the way it should be. Because otherwise, it would be very... It would be very out patient. Correct. But There comes to the point, you know, where you say you say to your assistant or what whatever it is, you know, okay.

You take care of this and you stand back and you have... Yeah. You check at that moment, man. Do you come back into state of mind for learn? Not necessarily because come up at that moment, but simply to sustain the habit at once it. Or what will happen. What happens with me is is that gives you like waking up. I'll get in en and something, like writing busy writing had gone on for particular while and it'll be time to take a great and it's like it's like waking up. Okay. I'll answer the person. Here on have and my body.

No my own mind. And it's not because there's anything happening that needs to be attended to. It's just, you know, coming back into this place of of presence but here and now. Out of mindful awareness. I love that feeling Oh i I present again. I I I'm wait out i'm wear of here. I think you're talking about as a different. Thing here. Not sure. You're talking about the difference between being very tightly focused and taking a broader view of what's going on? Okay. So that's important. That's in terms of whether you're...

Whether you're in en in a task or whether you're examining your own mind. It is to is to be able to entertain both kinds of views as seems to be appropriate in terms of the things that are going on in your own mind. A lot of that stuff is not worth being. Focused on that closely. It's only by taking the broader view that you can tell what, you know, what we want to to be more aware of. And the things that you want to be more aware of, i know, in terms of the past practice are skill full versus skill thoughts and actions and and that verbal formation.

Olson as opposed to on Medical states. Things like that. You don't need to get involved with all the trivial of what your mind happens to be doing. You just noticed, oh, mine's going. Gives trivial that. That's just far need to go with it. You know, but a large picture lets you know the different things that are going on in your mind. And then you see something you you see some on skill floor on Wholesome. Process of that is beginning unfold in your mind. That's the time to you, okay. Time for me to focus in on this and take your positive.

But if you're working on some task, you do the same thing, anyway, You know, you you looked at it from different perspectives, and from different scope, clearly, you can direct your activities in productive right. You're doing the same thing when you're when you're passing mindful in. So obviously it's not a anything interesting understanding. but the important thing is the the really the important thing is that you recognize the irr ability on arises. Okay. And Let's just get to illustrate what mindful awareness meets and what it is.

Any of you might be working on something. That's important to you. And somebody interrupts. Annual you'll feel irritated. It is not mindful awareness instance to save yourself. Oh that's so irritating. You know, I it was no needed at all for you to do that. And here I was doing this important thing and you came distracted me here. That's what everybody does That's not like. Mindful awareness is is your editor... Is it a irritation Arising. Need? No. As you move on in an inappropriate of work. And and if your irritation stays, you remain aware then you continue to regard it in or way.

To be mindful of it until it passes away. But how of benefit you to distract yourself checking? Mean Michael's getting the example of if you're writing something. Know If the creative juices of just flowing and you're getting along with this and you have great thoughts. Then you don't just you're not sure Yeah. No. At that point, you're not going to enter interrupt yourself. I think he was talking about if somebody else did you. But that's alright. He's was talking about somebody else that's. But fact checking again seems to me your good deliberately telling myself.

Yeah. And I wasn't saying that you would enter interrupt. You know, I I I write music a creative flow, but there's a point counts where it's appropriate to check. You finally got the meeting you want expressed you finish the paragraph before you dive into the next one, you can take unlock that. It just check around where you're at. Chances are laundry. If you've really been... If you've really been in gross than what you're doing. Chances are there was no foxes because it was no in house. The house is a collection of mental processes that would feed him on and thoughts and activities.

So I'm not when I'm saying checking on I'm saying record the the whole idea of checking him as opposed to continuous, mindful awareness is that, yes, indeed, sometimes there are kinds of activities that require our full, you know, our maximal attention. And so we don't divide our attention into into the the doe and the watcher. We're just totally engaged in and we're doing. So those are the occasions where checking in is appropriate, but not a checking again the interrupts. The flow of things. Know.

It's with the checking in amount of asking so long can with this? K can be hit and be that. It's just It's just sustaining the habit of coming into presence from time to time. And the reason is it if you don't do that, it we are so subject to conditioning that if you spend two to or three hours in en in inside, you know, say between lunch and the time you put to grow home, working on something a really important project, probably when en to. And you haven't been checking yet. Chances are, you're gonna get all the way home, complained about Dinner kicked the dog and everything else before we realized, hey, what happen my time for that?

I'm gonna be better type for you go. Yeah. Better. Nothing. But that's the point. That you can do the same thing in five seconds. You know, or three seconds several times during course of that period of time. Mean you don't you don't lose your edge that. Right? As much as They can. Yes. However, Yes. Sometime. Come to the point to say know, studies how who got. But that's the conditioning part. Because he what you... Tell me. Do you say, oh, I think I'll remember to check in now. No. Do you remember to check him that comes from where does it come from?

You don't do it. So it's that's what I'm talking about you condition yourself to on. And if you don't remember, it's because Some other factor has overwhelmed the degree of condition that you have. So you condition yourself more strongly so the next time. Because there their event brain comes from the sub subconscious place. Member remembering is coming place. You don't have direct intentional control over. But you create by by practice and and by repetition by conditioning yourself. I locally. If I'm not checking.

I just follow my involvement or follow the the the the story or found the things. You know and I got hold. That's it's inside this... That just makes you feel better. What you're saying? Epidemiological if I can check all at the time. I feel that she's saying clearer rather than better. It's it's the clarity that is important that. But that feels good. Yes ma'am. That is a very important thing. Yes. The mind left to its own devices takes everything to serious. Yeah. So that's there's a good thing about bringing yourself into the pleasant moment.

Yeah. I mentioned the present moment, and you you rejuvenate yourself to We recognize with what a good place it is to be. Let's let's take a little break good that you sitting here over an hour now. Take a breaker about or so.

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