VI – SIXTH WEEK
This is the time to review "Concept and Reality" in more details:
We normally identify with the conceptual aspect of life. This conventional reality (pannatti) of names and forms: "I am a student", "my knee hurts", "I am angry" etc… is useful for functioning in the world. In mindfulness/vipassna practice, however, one is to pay attention to the true nature or ultimate reality (paramattha) of all phenomena: Instead of noticing “the pebbles under my feet” one feels the roughness (first foundation of mindfulness) or simply “touching” (fourth foundation). Instead of the form and shape of the body, or "my knee hurts" one feels the pressure, tension or heat at the knee (first foundation) or physical unpleasantness (second foundation) or aversion to it (third/fourth foundation). Instead of "I am angry", one experiences this emotion or mental state simply as anger (third/fourth foundation), or mental unpleasantness (second foundation). One does not identify with these experiences as being me or mine but objectively observe them in order to understand their true nature.
Early in the practice, the mind predominantly experiences the conceptual aspect of life (pannatti). With more practice and insights, it experiences more and more reality(paramattha). Delusion causes the mind to only see concepts (“pebbles” or “I am angry”) and prevents it from being aware of the reality of touching/roughness or the impersonal mental state/factor of anger (dosa) which simply represents the function of the mind due to causes and conditions in that particular moment. With mindfulness, one begins to discover that all phenomena have a beginning, a middle and an end and only by observing reality (paramattha), one develops insight into the mind-body relationship, the cause and effect etc... One eventually have a direct experience of the ultimate reality of change (anicca), unsatifactoriness (dukkha) and non-self (anata) which are common to all phenomena along with various levels of insight and the true happiness of peace.
FORMAL PRACTICE
-Sit without the audio-guided instructions for 30-45 minutes each time (It is OK to use the previous weeks'guided instructions as needed but you should be able to practice on your own).
-Notice when unwholesome mental states (sadness, fear, aversion, anger...) are present and what conditions them to arise, also when beautiful mental states (calm, joy, loving-kindness...) are naturally present in their absence.
Try the Metta and body scan when you find them useful. Make walking and other routine an integral part of the practice.
DAILY LIFE PRACTICE
-Try to note the intention (mental impulse) before reaching for something or before some other activities.
-Whenever practical, try to be aware of what is in your mind. (Ask “what is in my mind now?” or “Am I aware in this moment?”)
-Practice mindful listening from the heart: listening with full attention and compassion without judging, preparing to reply, or interrupting the other person’s speech. Try also to be mindful and kind when speaking (are these words truthful, soothing and necessary or are they unnecessary and could bring conflicts and aversion?).
-Remind yourself periodically, especially when facing difficulties, to relax the body and the mind, to embrace what is happening and to be aware of the breath or bodily sensations if the experience is overwhelming. Say to yourself "This is nature", understanding that what you are experiencing in this moment is simply due to causes and conditions and do not take it personally but just witness it without resisting or changing it.
-Reflect on how the quality of mind (and life) is when mindfulness is present versus when it is absent.
-Be aware of your attachment to views and opinions and try to let go of them.
-Live each moment and each day as if it were your last.
-Simply "be".
DIARY
(Suggestion only)
-Record you practice time/experiences.
-Rate your stress level compared to before the course?
-Are you mindful of your emotions (anger, fear, aversion…) How long do they last?
-How is your patience?
-Are you able to pause before reacting?
-How well are you able to hold the non-harming attitude?
-How often are you able to watch your mind during the day?
Do not hesitate to ask questions. This might be your last chance!
*Next: LAST WORDS FROM THE INSTRUCTOR
(when you send in the sixth week's report)
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