Introduction to Insight Meditation, Session 6: Mindfulness in Everyday Life and Continuing Practice

by Philip L. Jones

I.Beginning Meditation -- Mindfulness of Thinking (10-15 minutes)

A. Review the instructions (see handout)

II. Discussion (5-10 minutes)

III. Review the agenda for this class

A. Talk & discussion re mindfulness in everyday life

B. Completing feedback form

C. 30-40 minute sit, if possible

IV. Mindfulness in Everyday Life

A. Quote from Gary Snyder:

1. "All of us are apprenticed to the same teacher that the religious institutions originally worked with: reality. Reality-insight says . . . master the twenty-four hours. Do it well, without self-pity. It is as hard to get the children herded into the car pool and down the road to the bus as it is to chant sutras in the Buddha-hall on a cold morning. One move is not better that the other, each can be quite boring, and they both have the virtuous quality of repetition. Repetition and ritual and their good results come in many forms. Changing the filter, wiping noses, going to meetings, picking up around the house, washing dishes, checking the dipstick -- don't let yourself think these are distracting you from your more serious pursuits. Such a round of chores is not a set of difficulties we hope to escape from so that we may do our "practice" which will put us on a "path" -- it is our path.

-- Gary Snyder, "The Practice of the Wild" 

in Kabat-Zinn, Wherever You Go, There You Are, Hyperion, 1994, p. 171.

B. Clear Comprehension

1. Clearly understanding our intentions: 

a. Is this an activity that is arising from a state of desire, a state of hatred or of confusion? (If so, let it rise and fall, holding it with mindfulness.) 

b. Or, is this an activity arising from generosity, loving-kindness and clarity of understanding?

2. Clearly understanding the appropriateness of our intended actions:

a. Even if the intended action is in alignment with generosity, loving-kindness and clarity, is this the appropriate time and place for these actions?

3. Clearly understanding the domain or scope of meditation

4. Clearly understanding our true nature:

a. Seeing through our perceptual distortions, our habitual tendencies.

b. Seeing the self-less nature of our moment-to-moment experience.

C. Joseph Goldstein: Sit every day, if only for a few minutes

D. Sharon Salzberg: Picking one thing to do mindfully

E. Matt Flickstein: 100 "Be Mindful" notes hidden around house, car, etc. (Flickstein, Journey to the Center, p. 157)

F. Thich Nhat Hanh's mindfulness bell

G. Bhante Gunaratana's minutes ofmindfulness

H. Walking meditation: Instructions and practice for 5 minutes

1. Walking meditation allows one to learn to carry meditation into more complex activities.

2. It is a way of learning to changeone's focus of attention depending on what is needed to develop and maintain one's mindfulness and concentration.

a. It can be used as a way of grounding one in the physical reality of the present moment, by focusing on the physical sensations. This can be especially useful when concentration and mindfulness are not strong.

b. It can be used as a way of balancing energy with concentration, by varying the speed at which one walks. 

(i) If energy is low but concentration is moderately developed, slow walking can actually contribute to restlessness.

(ii) Walking at a moderate speed may bring more energy for concentration and mindfulness, which then will lead to slower walking as one pays closer attention to the intentions and sensations of moving.

c. It can be used to develop insight. (Review Matt Flickstein's instructions -- see handout)

I. Eating meditation

J. Review Resources for Continuing Practice handout (from first session)

1. Welcome at sitting group

K. Availability of local teachers to answer any questions

V. Discussion

VI. Paperwork

A. Feedback Forms

B. Sign up for local/regional retreat information

VII. Final Sitting (30 minutes)

VIII.Closing Quote

A. "Traditionally the Eightfold Path is taught with eight steps such as Right Understanding, Right Speech, Right Concentration, and so forth. But the true Eightfold Path is within us -- two eyes, two ears, two nostrils, a tongue, and a body. These eight doors are our entire Path. Know these doors, examine them, and all the dharmas will be revealed.

"The heart of the path is so simple. No need for long explanations. Give up clinging to love and hate, just rest with things as they are. That is all I do in my own practice.

"Do not try to become anything. Do not make yourself into anything. Do not be a meditator. Do not become enlightened. When you sit, let it be. When you walk, let it be. Grasp at nothing. Resist nothing.

"Of course, there are dozens of meditation techniques to develop samadhi and many kinds of vipassana. But it all comes back to this -- just let it all be."

AjahnChah, A Still Forest Pool, The Theosophical Publishing House, 1985, p. 5.

Handouts:
- Mindfulness in Everyday Life

-Joseph Goldstein's meditation instructions ("Tricycle" Winter, 1993, pp. 16 or Insight Meditation: The Practice of Freedom, p. 34-36)

-Mathew Flickstein's walking meditation instructions (Journey to the Center, pp. 127-131)