Welcome to this practice where we explore the mind states.
It's part of a series from Buddha's teachings on establishing mindfulness in the Satipatthana Sutta.
And today we're exploring the third foundation,
The mind itself.
And rather than focusing on the thoughts,
The thinking process,
The stories.
.
.
Returning our attention to the overall condition of the mind.
Curious about its weather pattern,
Its flavor,
Its mood,
Its texture.
So our attitude is a little like as if we were checking a rear view mirror while driving the car.
Most of the time we have our attention on what's in front of us.
But it's helpful every now and then to look within.
So here we practice turning and looking inwards at the mind itself,
Just gently checking how things are to give us more information.
More awareness of our situation.
So we start by finding a quiet place to practice and taking our seat.
That can be any posture where we can be present.
Hello.
Not holding too much tension in the body,
Too much tightness,
But instead seeing if we can have this soft,
Gentle awakeness.
We then establish mindfulness in front of us.
So first we do this by just checking in with what's our intention.
Why are we here today?
What brought us to this practice?
And then we can physically establish mindfulness in the front of our body,
Bringing awareness to our breath,
Maybe in our nostrils,
Our chest,
Our belly,
Wherever you feel the strongest connection,
Just resting your awareness on the breath in that place.
And then simply being aware of the breath as it enters and leaves the body,
Knowing that you're breathing in.
Knowing that you're breathing out.
Not needing the breath to be any particular way.
If it's long,
Noticing the breath is long.
If it's short,
Noticing the breath is short.
Simply letting it come and go on its own.
If the mind wanders,
Just bringing the awareness back whenever you notice this has happened,
With patience,
With gentleness.
Going back to the breath and starting again.
If the mind's very distracted,
Very scattered.
Maybe having a tighter focus on the breath,
Watching all the way from the start of the inhalation to the end of the inhalation.
And the same watching from the start of each exhalation to the end of each exhalation.
Or if you're feeling there's a little bit too much effort and tension and trying.
And you can maybe ease off and just have this gentle awareness of the breath coming and going in the whole of the body.
Letting the breath calm the body.
This might just happen on its own or maybe you breathe into it.
Parts of your body where they're feeling a little tense and tight and just letting the breath relax them.
And just being aware of the posture of the body,
However it is.
It's a gentle,
Soft awareness,
Sitting,
Lying,
Simply noticing.
And now gently we let the attention turn inward,
Becoming aware of the mind itself and just asking a simple question.
How is the mind right now?
What is its state,
Its weather pattern?
So there's nothing to figure out,
We don't need to understand why the mind is this way.
We're simply noticing its condition,
Maybe it's settled or restless,
Foggy,
Clear,
Scattered,
Focused.
Just recognizing.
If mindfulness is present right now,
Take a moment to familiarize yourself with it.
What does this state of mind feel like?
Maybe there's a sense of openness or softness or alertness,
Or maybe not.
But if there's mindfulness there,
I'm just getting to know this quality so it becomes easier to recognize when it's present and when it's not.
And now we begin to notice a little more specifically some of the mind states as described in the Satipatthana Sutta.
When there is desire in the mind.
We know there is desire.
And when desire is not present,
There is no desire.
So gently checking,
Is there any sense of desiring,
Of wanting right now?
Any leaning towards something?
Wanting something else to be happening.
Wanting this meditation to go differently.
Wanting to be more comfortable,
More focused.
Less tired,
Cooler,
Warmer.
Or perhaps for this moment there's no particular wanting.
So wanting desire is absent.
Noticing what that feels like.
A mind not reaching.
Not needing anything extra.
So simply noticing if there is desire or if there is no desire and what that feels like.
And in the same way.
We turn our attention to notice if there's aversion,
Irritation,
Resistance.
And the Sutta says,
When there is aversion we know there is aversion,
And when aversion is not present there is no aversion.
So again gently noticing with curiosity,
Is there any sense of pushing away?
Any tightening against experience.
Maybe there's some pain in the body,
Some sensation,
A sound you don't like.
Maybe a feeling of impatience or resistance to something that's happening right now.
Maybe the mind in this moment is free from that.
So if aversion is absent,
Noticing the quality of that.
Maybe there's a little more space or softness.
So simply recognizing what your experience is.
Whether aversion is present or not,
Moment by moment.
And in the same way checking if there's confusion,
Ignorance,
Delusion.
So when it's there,
We know there is delusion.
And when it's not present,
You know,
There is no delusion.
So just noticing is the mind ambling around,
Foggy,
Unfocused,
Lost in thoughts.
Maybe it's quite clear.
And awake to what is happening.
It's no need to change anything.
It's not about creating a particular state.
It's simply recognizing what's present,
What is here,
And what is not.
So just opening up to see whatever states are there,
How the weather pattern is.
Just curious how it changes,
What you notice.
Sooner or later you might notice the mind wandering into a thought,
A memory,
A plan,
A complaint.
And then you can notice mindfulness was absent.
Now it's returned.
No judgment.
Perhaps even a small gentle smile.
If it was just a short distraction that's enough,
Just come back.
If it lasts longer you might gently want to reflect.
What was the state of mind?
Was it wanting,
Desiring,
Resisting,
Aversion,
Or simply drifting ignorance?
But again,
Just a light recognition,
Not analyzing anything.
Not solving problems or telling stories,
Just recognizing how the mind is,
Moment to moment.
You might notice other qualities,
Other textures of the mind mentioned in the Sutta.
Is the more intense.
Or distracted.
Is the mind narrow in scope,
Closed?
Contracted or is it wider more spacious less imprisoned by self-concern Is the mind capable of reaching a higher state,
Of settling more deeply?
Or maybe it's not in this moment.
Is the mind composed and collected or scattered and distracted?
Remembering there's no judgment,
No special way to be.
All we're doing is simply noticing how the mind is.
It's a weather pattern.
Moment to moment.
And maybe even for a moment,
There's a sense of freedom.
Where there's no desire,
No aversion,
No confusion.
Maybe even the sense of me drops away a little bit.
And noticing how that feels,
Ease,
A spaciousness,
A balance.
That happens,
Just getting to know the flavour of the mind.
It's less entangled.
So we continue like this,
Just gently checking how is the mind now and now.
And now.
.
.
I'm being curious,
Noticing changes,
Shifts.
Maybe a state arises,
It's known and it passes away.
And another state arises.
As best we can,
Watching this changing,
This shifting.
You may begin to sense we're not fully in control of the mind.
Even with our intention to stay present.
Moves on its own,
It comes and goes.
And gently seeing,
Opening to an understanding that these mind states arise due to causes and conditions,
They're not permanent.
They're not fully under our control.
It's going to define who we are.
Simply states moving through the mind.
Known by awareness.
Now gently,
Softly allowing awareness to open a little more.
To all aspects of your experience,
Sounds,
Sensations,
Thoughts,
Emotions.
Letting them all arise and pass by within this field of spacious awareness.
Nothing to add,
Nothing to change.
Nothing to take away.
Just to win.
To snowing.
And then slowly starting to come back from this practice,
Noticing the breath in the body once more.
Noticing how the body is held by the ground.
As you feel that support from the ground,
Maybe taking one or two deeper,
More conscious breaths if that feels good for you.
I'm slowly starting to come back into the body,
Moving the fingers,
The toes,
Or stretching.
In any way you like.
Your own time in your own way bringing yourself back.
This mindfulness of mind states practice is now complete.
