2567.03.23 Guided Meditation (early morning) by Ajahn Jayasaro
https://www.youtube.com/watch?v=nOtOcV4rCl8
[00:26] and the Buddha teaches us that suffering arises from defilement
[00:40] the end of defilement the end of suffering arises through virtue
[00:52] if we take that as our basic premise then we we have four
[01:03] Premise then we we have four challenges in front of us.
[01:07] Challenges in front of us.
[01:10] Firstly given.
[01:13] Firstly given that we don't want to suffer, given that we want to be happy.
[01:17] Suffer given that we want to be happy, realize Supreme happiness.
[01:23] We face the challenge of happiness.
[01:26] We face the challenge of protecting the mind from as yet unisen defilements.
[01:33] And the challenge of dealing defilements.
[01:37] And the challenge of dealing effectively with defilements that have.
[01:40] Effectively with defilements that have already risen in the.
[01:42] Already risen in the mind you face the challenge of mind.
[01:45] You face the challenge of introducing into the mind those.
[01:49] Introducing into the mind those wholesome dumers those.
[01:51] Wholesome dumers those virtues that are not there.
[01:54] Virtues that are not there yet and of taking care of cultivating.
[02:00] Yet and of taking care of cultivating of bringing those wholesome dumers those.
[02:03] of bringing those wholesome dumers those virtues that have already appeared in virtues that have already appeared in the mind to take them to maturity fruition.
[02:18] so we as Buddhists we see fruition.
[02:23] so we as Buddhists we see life spiritual life compared of facing life spiritual life compared of facing up to these four up to these four challenges preventing the arising of unh challenges preventing the arising of unh wholesome dumbers dealing effectively wholesome dumbers dealing effectively with UNH wholesome dumbers introducing into the Mind dumbers introducing into the Mind wholesome dumbers and cultivating them wholesome dumbers and cultivating them and bringing them to maturity.
[02:47] but how to do that so formal meditation Buddhist that so formal meditation Buddhist Meditation Meditation practice is the activity unique.
[03:05] activity unique activity which is designed in such a way.
[03:09] activity which is designed in such a way that we can train.
[03:11] that we can train ourselves learn how to face up to all.
[03:17] ourselves learn how to face up to all four of these challenges.
[03:22] challenges so we put our mind onto meditation object.
[03:27] meditation object such as the breath.
[03:30] such as the breath.
[03:32] breath and the first challenge appears how do we create sustain a relationship between.
[03:35] and the first challenge appears how do we create sustain a relationship between the mind and the meditation object.
[03:43] challenge appears how do we create sustain a relationship between the mind and the meditation object in such a way that as yet unisen un wholesome dumers or defilements will not.
[03:44] we create sustain a relationship between the mind and the meditation object in such a way that as yet unisen un wholesome dumers or defilements will not.
[03:49] create sustain a relationship between the mind and the meditation object in such a way that as yet unisen un wholesome dumers or defilements will not.
[03:50] the mind and the meditation object in such a way that as yet unisen un wholesome dumers or defilements will not.
[03:54] mind and the meditation object in such a way that as yet unisen un wholesome dumers or defilements will not.
[04:00] object in such a way that as yet unisen un wholesome dumers or defilements will not.
[04:03] un wholesome dumers or defilements will not.
[04:07] arise what are the causes and conditions
[04:11] arise what are the causes and conditions for that to occur
[04:16] some of the suggestions that I've offered in the past couple of few days
[04:23] we begin with Chanda or dama Chanda thinking
[04:30] thinking reflecting in such a way that we feel a strong commitment to practice
[04:39] we feel enthusiasm interest
[04:51] so the presence of chanta guards against gaining ideas in meditation
[05:00] chanta guards against gaining ideas in meditation cravings to experience to
[05:07] Cravings to experience to become to become to get.
[05:12] Get to to gain something or to to gain something or other.
[05:23] So we have aspiration we have a path to follow.
[05:30] But by rousing Chanda we keep our mind on the process.
[05:34] We keep our mind on the process itself rather than obsessing with the goal.
[05:54] We are observers we observe what happens.
[06:01] We observe the role of contentment finding contentment with a single.
[06:10] contentment with a single breath don't need a lot of things a lot of stuff.
[06:31] mindfulness of the breath what could be more simple?
[06:38] a physical process which defines our life.
[06:45] can say life is the breath.
[06:49] it's the most ordinary and the most profound aspect of our lives.
[06:57] so we're just turning to something that's already there and with.
[07:11] contentment content with an inhalation.
[07:15] contentment content with an inhalation content with an exhalation.
[07:20] then the likelihood of the exhalation.
[07:24] then the likelihood of the Mind becoming bored and seeking for or some small Pleasures in memory and Imagination are much reduced when the defilements to arise when we don't catch them quickly enough.
[07:26] Mind becoming bored and seeking for or some small Pleasures in memory and Imagination are much reduced when the defilements to arise when we don't catch them quickly enough.
[07:31] bored and seeking for or some small Pleasures in memory and Imagination are much reduced when the defilements to arise when we don't catch them quickly enough.
[07:34] Pleasures in memory and Imagination are much reduced when the defilements to arise when we don't catch them quickly enough.
[07:45] reduced when the defilements to arise when we don't catch them quickly enough.
[07:50] the defilements to arise when we don't catch them quickly enough.
[07:54] the defilements to arise when we don't catch them quickly enough.
[08:00] our first recourse is to Simply reestablish our connection with our meditation object reminding ourselves that the.
[08:04] our first recourse is to Simply reestablish our connection with our meditation object reminding ourselves that the.
[08:06] reestablish our connection with our meditation object reminding ourselves that the.
[08:11] object reminding ourselves that the.
[08:16] object reminding ourselves that the defilement is a defilement is a defilement it's a dead defilement it's a dead end following defilement.
[08:29] means that we will means that we will never know the end of never know the end of suffering because suffering is caused by defilement.
[08:44] so coming face to face defilement so coming face to face with with defilements in defilements in practice it's not all a bad thing we're learning how they work they learn the hold they have over us our minds we're learning why it is that we find them so fascinating so compelling and we learn how to put them down and how it feels compare the
[09:21] how it feels compare the feeling of being caught up in a
[09:23] feeling of being caught up in a defilement and being free of a
[09:26] defilement and being free of a defilement remember that
[09:35] so with a weak
[09:38] so with a weak defilement simply waking up
[09:43] to what you're trying to do recognizing
[09:47] to what you're trying to do recognizing that you've
[09:51] forgotten reestablish
[09:55] forgotten reestablish attention that
[09:56] attention that can often be sufficient
[10:01] but if there is a
[10:04] but if there is a chronic def hindrance or defilement
[10:07] chronic def hindrance or defilement coming up again and again and again
[10:10] coming up again and again and again whether it's sensual desire or ill will
[10:12] whether it's sensual desire or ill will or sloth and Tor or
[10:15] agitation then we
[10:19] agitation then we may need to put down
[10:24] The the breath for a the the breath for a while and the apply a while and the apply a remedy to The.
[10:35] Chronic defilement so in the case of sensal worldly Fascination.
[10:49] Obsession then we contemplate an a superim could be the bones the.
[10:57] Skeleton could be the teeth the skin.
[11:06] Um we can choose from within the 32 parts of the body and we spend time focusing meditating contemplating that body.
[11:25] contemplating that body part so that it's right there where we need it.
[11:31] It's within Arm's Reach as it were and we can apply it to deal with that particular problem and then return to the breath.
[11:44] The case of ill will and negativity it's to oneself, one's surroundings, people around us, um, whatever.
[11:55] Let's focus we develop its opposite loving kindness meta.
[12:04] So we apply meta as a specific antidote to ill will with Sloth.
[12:15] Torper.
[12:20] Torper then there are many.
[12:25] then there are many different means to deal with this
[12:29] different means to deal with this um
[12:31] um keeping a close watch on posture
[12:35] keeping a close watch on posture maintaining a good good posture
[12:41] being careful not to grasp on to relax the
[12:46] to grasp on to relax the relaxation that
[12:51] relaxation that arises as the Mind lets go of
[12:54] arises as the Mind lets go of thinkinking to a certain degree
[13:03] if we just settle back into that degree
[13:09] if we just settle back into that Pleasant fuzzy feeling
[13:12] Pleasant fuzzy feeling of relaxation and absence of
[13:16] of relaxation and absence of agitation then we will fall asleep easily
[13:25] so keeping that strong sense of
[13:30] easily so keeping that strong sense of wakefulness.
[13:32] wakefulness observation and Trust in the practice.
[13:35] observation and Trust in the practice and in the mind but if there are if the dullness and sleepiness does arise then we can use a method I I mentioned the other day just feel the breath throughout the body from the tip of the top of the head to tips of the toes just feel the breath the energy in every part of the body in the head the face the neck shoulders arms hands fingers chest abdomen back spine torso the bottom the legs the knees The Shins calves the ankles the feet the toes and just feel the breath as
[14:31] the breath as light so call up the perception of light.
[14:36] light so call up the perception of light.
[14:36] we all know what light looks like this.
[14:39] we all know what light looks like this bright warm.
[14:42] light full of energy just feeling it.
[14:47] light full of energy just feeling it flood.
[14:48] flood through the body with the in.
[14:51] through the body with the in breath and then radiated outwards with.
[14:54] breath and then radiated outwards with the out breath so like a Powerhouse of.
[14:58] the out breath so like a Powerhouse of light.
[15:13] if this still is not working can try.
[15:17] if this still is not working can try other things coarser things like opening.
[15:21] other things coarser things like opening your.
[15:22] your eyes pulling your ear Lopes or getting.
[15:25] eyes pulling your ear Lopes or getting up changing.
[15:27] up changing posture do some walking.
[15:38] meditation nighttime go out and look up
[15:41] meditation nighttime go out and look up at the stars
[15:44] try different things aent would suggest walking
[15:49] things aent would suggest walking backwards doing walking meditation
[15:52] backwards doing walking meditation backwards is to overcome that
[15:56] backwards is to overcome that sleepiness with
[16:01] sleepiness with agitation the mind is uh it's just a
[16:03] agitation the mind is uh it's just a tsunami of
[16:07] tsunami of thought taking
[16:10] thought taking everything along with it
[16:14] cars and furniture and everything sort of swept along with the tsunami of
[16:18] it cars and furniture and everything sort of swept along with the tsunami of s
[16:22] don't panic
[16:27] panic
[16:31] and look at the thought allow the
[16:39] and look at the thought allow the thinking but without thinking but without any interest in any interest in it just turning on the light of awareness and without that consent to awareness and without that consent to thought that Indulgence in thought that thought that Indulgence in thought that and with the light of awareness and the and with the light of awareness and the thought will thought will usually usually disappear can use other methods that disappear can use other methods that I've mentioned for example slowing the mentioned for example slowing the thought down consciously slowing the thought down consciously slowing the thought thought down down
[17:23] [Music] another uh method I mentioned was imagining the words of the thought if it's a verbal thought as words written on water and let see them dissolve can also take the last
[17:40] dissolve can also take the last word of the thought as you become aware.
[17:44] word of the thought as you become aware of a thought and agitated.
[17:46] of a thought and agitated thought take the last word and repeat it.
[17:50] thought take the last word and repeat it again and again and.
[17:51] again and again and again or the last sentence the last.
[17:54] again or the last sentence the last phrase.
[18:08] the.
[18:09] the underlying.
[18:12] underlying idea for this strategy of dealing with.
[18:16] idea for this strategy of dealing with agitated.
[18:17] agitated thought.
[18:19] thought is that the Mind lets go the thought.
[18:22] is that the Mind lets go the thought voluntarily it becomes bored with.
[18:25] voluntarily it becomes bored with it so if you there's a thought in your.
[18:29] it so if you there's a thought in your mind you catch it and just the last few words.
[18:32] words now you you repeat and there comes a point where you become bored and you.
[18:35] a point where you become bored and you put it down so you return to your breath.
[18:46] voluntarily without simply seeing doubt.
[18:49] voluntarily without simply seeing doubt skeptical doubt as.
[18:51] skeptical doubt as doubt when we're doubting the voice of.
[18:55] doubt when we're doubting the voice of doubt in our.
[18:57] doubt in our minds sounds like the voice of.
[19:01] minds sounds like the voice of wisdom and I don't believe it see a.
[19:04] wisdom and I don't believe it see a doubt as a.
[19:06] doubt as a doubt set yourself a pass and give.
[19:09] doubt set yourself a pass and give yourself a.
[19:12] time might be with a meditation object.
[19:16] time might be with a meditation object 3 months 6 months a year and say Come What May.
[19:20] months 6 months a year and say Come What May I'm going to apply myself to this.
[19:22] May I'm going to apply myself to this practice and only after the agreed time.
[19:27] practice and only after the agreed time will I evaluate or consider.
[19:32] will I evaluate or consider changing you have to bear with the ups.
[19:34] changing you have to bear with the ups and downs and the thicks and Thins and.
[19:37] and downs and the thicks and Thins and the uncertainty and the.
[19:39] the uncertainty and the difficulties and making adanas or making.
[19:44] difficulties and making adanas or making vows will help with.
[19:48] that so the Buddha says that the
[19:51] that so the Buddha says that the first first hindrance is like being in
[19:54] first first hindrance is like being in debt freeing yourself from it is being
[19:56] debt freeing yourself from it is being free from debt ill Wills like having a
[20:00] free from debt ill Wills like having a fever being free from it like recovering
[20:02] fever being free from it like recovering from a
[20:04] from a fever L and torpus like being in
[20:08] fever L and torpus like being in prison letting go of it's like being
[20:10] prison letting go of it's like being released from prison agitation it's like
[20:12] released from prison agitation it's like being a
[20:14] being a slave free from it like free Freedom
[20:17] slave free from it like free Freedom From
[20:20] Slavery skeptical doubts like being lost
[20:23] Slavery skeptical doubts like being lost in a lonely
[20:25] in a lonely place and being free of doubt it's like
[20:29] place and being free of doubt it's like finding the path
[20:33] home so samti
[20:36] home so samti begins where the hindrances
[20:41] end this is the first up to protect
[20:45] end this is the first up to protect against defilements as much as possible
[20:47] against defilements as much as possible and to deal effectively skillfully with
[20:51] and to deal effectively skillfully with those that arise we're applying we're
[20:54] those that arise we're applying we're introducing into the Mind these
[20:57] introducing into the Mind these qualities of
[20:59] qualities of chander of
[21:04] contentment of mindfulness of clear
[21:07] contentment of mindfulness of clear comprehension of effort and so
[21:11] comprehension of effort and so on and as we practice and the hindrances
[21:15] on and as we practice and the hindrances Fall Away the Jana factors the
[21:18] Fall Away the Jana factors the bangas enlightenment factors start to
[21:21] bangas enlightenment factors start to appear in the mind we recognize them and
[21:23] appear in the mind we recognize them and we feed them we care for them
[21:33] and so in meditation we
[21:36] and so in meditation we are applying the four right
[21:40] are applying the four right efforts as a means of facing up to
[21:45] efforts as a means of facing up to the four
[21:48] the four challenges four dilemas that we see as
[21:54] Buddhists that must be resolved if we
[21:58] Buddhists that must be resolved if we are to
[21:59] are to to find liberation