Experienced my very first meditative retreat with the world’s happiest man—Yongey Mingyur Rinpoche.
And the experience was awesome.
Its about taking the time for yourself, to sit and be with yourself.
And in the process of sitting and observing, you just become a better person. Why ? Simply because you are in the moment, and that is the most important thing that we have taken for granted.
And in the process of sitting, there’s always a discovery, sometimes its a voice of gratitude, sometimes you discover and realise how you can be a better person.
Like understanding that quiet is the most important part of speech. Like realising that getting lost is one of the most important step to finding yourself.
Most of all, its the discipline to keep on coming back when you are lost in thoughts. In that moment that you realise you are lost, you have come back. And delighting in that great awareness brings a simple pure joy.
Rinpoche’s advice is always this: you don’t have to do anything, but don’t get lost.
its so simple its so hard.
But i met him 5 years ago, and i met him again.
this time, i had the chance to present him on the FB page of the michelin.guide.sg and michelin.guide.com.hk to speak about mindful eating. I think eating well has to do with more than gd produce and cooking.
the soul and true flavour of the food is brought on by the chef’s presence in the process of cooking. and you fully experience this only when you are mindful in the eating process, and that completes the whole of the eating and turns the eating into a practice or an experience. that might stay with you for a long time.
i m truly appreciative of the opportunity and it reminded me about the importance of open mindedness.
i ate simply and learnt to eat mindfully.
Love this piece o advice, to be gentle and appreciative of oneself.
Taking refuge and my name means “Be at Ease”
Took notes during the 5D4N retreat and these are the teachings.
Age of anxiety?
How to have joy in difficult situations?
Let this b a starting point
There’s things in life that u can’t change e.g. Situations
E.g. Getting old
But there’s one thing we can always change n that is your mind
Your mind is in your hand
Mayb u cannot change your wrinkles
How your mind react to getting old is in your hands
Mind makes small prob big problem
The mind is the cause of suffering n happiness
Mantra- recite 3 times happy
Know your own mind
Care your own mind
Know nature essence n quality of your mind
Don’t look outside, The real peace is in your mind
Prob is not the panic
It’s how u react to panic
Aversion: panic of panic
attachment: craving to stop panic
Learning fr panic
Panic becomes teacher n friend
Learn awareness , compassion,wisdom
Can b with panic
When panic comes I m happy
When panic comes, meditation comes
No panic no meditation
Panic comes remind my meditation
Sensation of panic becomes pleasant
E.g. Pain is unpleasant
But they say pain is gd for u
After a while pain becomes pleasant
You can change
Panic c can b changed into joy
Your Mind is in your hand
The practice :
- awareness of body- bring awareness into your body. Mind normally up jumping betw past n future. Mind v speedy . How to bring mind into body. Need awareness. Essence of meditation is awareness . You have this awareness all the time.
- You all have awareness but u don’t know
- You have to recognize your own awareness. Have awareness or no awareness is not the qns. You have awareness 24/7 but u have to recognize it. You don’t know your own awareness
- What is meditation . It’s abt recognizing awareness and maintaining that awareness. To maintain that, u need some support. Use our body as support for awareness.
- Technique: awareness of body. You don’t have to block thought n emotion. Let them come n go. Don’t forget ur body . After few seconds you will forget, come back. If u know you cannot relax, that is meditation. To b aware. Watch. That’s all
If u see the river that means u r not fall in river ncarried away
If u carried away by river u cannot see it
If u r in tv u can’t see tv
When u watch river u don’t need to stop it. You can watch it flow, so nice.
Whatever exp emotion doesn’t matter, just watch! Don’t block. Impossible to block n no need to block .
Not allowed to think of durian
But the more u not allowed to think, the more u think of it
Impossible to stop thought n emotion
Thoughtless is not essence of meditation
Might b experience of meditation
Peaceful joyful clarity are exp of meditation
Not the essence of meditation
We have the wonderful quality of awareness love n compassion capability power wisdom skills lot of gd things with u
You r more capable than what you believe
You r more smart than what u think oyou r more gd hearted than wat u feel
Just that u don’t know
We don’t c gd qualities within us
Don’t give up n exxagerate
-Turn your mind onwards n find peace within u
-key to find peace: meditation
-basic goodness: appreciate your life, grateful u have this breath u r here now in this wonderful building
Bring these 3 things in your life anytime anywhere
Short times many times
Fail more better
28/9 7pm Teaching
Let go of worries of life
Sometimes cannot let go, just let it b
Don’t block them
If it’s gone, don’t look for it
Why do I want to do this retreat
But don’t expect too much
I m gg to practice more abt , ready to fail
If u fail more, it’s better
It means u did try a lot
If u didn’t try to meditate u won’t fail
Try my best use my wisdom past experience.
Don’t b too tight on result of experience
If u don’t do anything wrong it’s already wonderful
Try ur best
Try to make meaning abt this retreat
Benefit urself n others
If u r in peace ur friends can feel peace
Bcos we r interconnected
Impt to make meaning
People who connect w u
All of us r like ripples we can influence
The positive things can benefit others
Meditation with obj (body/sound/sleep/sight etc) and without obj (open awareness)
Retreat 27/9 teaching
What is it?
3 layers Outer inner innermost/secret
Outer- related to environment
If we want to change ourselves , environment is v impt at beginning
Change environment adopt new habits
Inner-connect w our body n speech
For body : abstain fr killing life stealing sexual activity bad speech
Innermost -abt your mind. Come here to meditate, so u have to meditate, that’s the secret , but can’t meditate for four days bcoz of monkey mind
Secret is try
Try- even if u don’t have gd exp of meditation now, try
Don’t stay w meditation exp
Stay with the wish
Meditation exp is like cloud
Realization is like space- nvr change
Our mind don’t attach to exp
If u do that , when u have wonderful exp, you feel well .
When u try there’s awareness
- keep spine straight all way to head
- Join hands overlap or both hands on knees
- Relax body
- Straight n relax
- Let body on cushion let mind go into body
- Don’t have to change or block anything
- Just b free b yourself
- Our mind is up jumping betw past n future so meditation can ground
Essence of Meditation is awareness
What is awareness- u know wat u r doing feeling / thinking
Knowingness is awareness
You have this 24/7 even when u sleep
You can’t escape awareness
But you do not recognize it
All meditation tech is to recognize n maintain awareness
To maintain that awareness we have different techniques n obj to recognize awareness
- How to relax – you don’t know u know. E.g. When u tired u sigh . That time u r relaxing. When walking in park , after that rest on bench n let out a sigh , this is not meditation . This is how to relax.
- How to achieve open awareness- just relax body n mind. Even if y can’t relax, you allow n that’s relaxing
- Deep breathing- breathe in fr nose n let it out fr mouth w a sigh. Rest with the breath. Natural breath.
- that was meditation
- What we did : relax. That was open awareness. I didn’t tell u that was meditation. Why? Non meditation is the best meditation, completely natural.
- Essence of meditation is awareness. Not the peace thought clarity joy , non conceptual state of mind without thought –all these r experience of meditation that come n go, like cloud.
- Realization never change but develop bit by bit but u don’t know how much u r improving. But if look at day one, you can see little bit of improvement. It develops slowly
- Nature of meditation experience is go up n down . Don’t expect a peaceful experience. Don’t attach to meditation experience. You can appreciate n b grateful n feel gd abt that meditation experience. Accepting impermanence.
- What is the meditation? Where is my awareness? Actually u don’t have to do anything. Not doing is the best doing. If u r being with not doing anything, there’s sense of being n presence, u r not lost.
- You don’t have to meditate just don’t get lost . The moment u know u r lost it means u r back, like u wake up. Become alive. Just be. This is child mind. Your mind is fresh without pin points no grasping.
- V easy but too easy we don’t believe. and too close to us this precious awareness we cannot see it. Try n try. As soon as u try, awareness is right there. Come back n lost. Come back again.
Mind always does the opp. If u stop thinking abt durian , all u think of is durian
A lot of pple want peace joy clarity but teacher says, watch ur breath
I look for peace but u ask me to watch boring breath
But by watching breath u can achieve liberalization
But if u go for liberation u won’t get liberation
So when we teach meditation , we say let go.
- Mind into body: awareness of body. Do body scan. Put mind on feet if can’t sleep.
- Open awareness
Practice: body awareness
Rest ur mind in body n relax n b aware
Comfy or not , just b aware n experience all body sensations, don’t need to like or dislike or analyze these sensations
If u cannot relax you accept that u cannot relax
Whole body, parts, scan
What is the voice that comes out in the midst of relaxing- is it worth listening to it?
Practice : open awareness or meditation without object
Relax after hard work while day
Relaxation w awareness
-no meditation is best meditation
-don’t get lost : don’t know what u r doing
ok to have thoughts n emotion as long as u don’t forget awareness
This may last a second or two n get lost, it’s ok, come back over again,
Realize u r lost its v good, it means u have awareness
Practice the above together
If u feel drowsy open ur eyes
Essence of meditation is awareness
Awareness is knowingness
Living at the present
Use body to recognize awareness
Short time many times
Makes meditation fresh
Interchange techniques to make meditation more experiential
The gentleness in meditation- not tight, b gentle to yourself in life. Don’t force.
Thoughts come n go it’s ok
Open eyes – cut the attachment to meditation experience
Wrong conceptions abt meditation :think of nothing- don’t look don’t think concentrate. If u block thought n emotion it becomes worse
Goal of joy of living meditation
– transform everything
-self liberation or self antidote
-poison into medication
-anyone can practise
Meditation experience is like clouds, stock market
Difft meditation experience help u learn something
- UP: when exp go up u feel happy n inspired, appreciate e.g. joy clarity peace non conceptual exp
- DOWN: agitation (more busy more vivid) dullness (mind is fuzzy foggy unclear feel sleepy)when exp go down , more beneficial for u bcoz u learn to let go. When u let go, helps u grow realization
When u first start meditation, it seems as if ur mind is busy. But actually the thoughts have been there, just that u previously is not aware to it
Another Meditation Technique
-Live our life joyfully transforming everything in support for joy
-enemy become your bodyguard he become your best bodyguard
- Whatever experience whatever we receive, it’s thru five doors i.e. Eye ear nose tongue body sensation. E.g. Durian u like it because of taste or smell. You like music because of sound. You like perfume because of smell. You like cool temp because of tactile. They could also b cause of suffering
We can transform all these we experience thru 5 senses
Meditate w eyes
From your eyes, what u see is 2 things, shape n colour
Can u see? Meditation is finished
When eyes see flower , your mind need to see the flower
Eyes can see flower one min, but your mind cannot see this flower for one min. Coz it’s thinking of other things e.g. Durian
So ur mind see durian but eyes see flower
Meditation with flower means eyes n mind see flower
No need strong focus no analyze
To develop awareness with awareness, flower is the reminder of your awareness
When u look at obj , there will b some uncomfortable feeling:
- colour becomes v bright or dark
- Eyes will hurt might have tears
- Obj gives double vision
- Obj feels like moving n u feel dizzy
These are not a prob, normal not to worry
When u use obj as support for meditation, there will b 3 styles because of 3 personalities:
- body : if u r reminded of something n u think of that experience and u think of image then u belong to body family .
- Speech :if u r reminded of experience n u think of words/commentary, then u belong to speech family
- Mind : sensation or feeling comes first
Whole purpose is to develop awareness
What’s the difference between awareness n meditative awareness
- that awareness is not recognized
- Now u recognize awareness n try to maintain that
- Awareness is important not the movie
- Sense of non judgmental quality
- Good or bad it can b support or meditation
- Then there’s sense of being or self
- When u recognize awareness there’s a sense of center
- If u see the river u r out of river
Meditate with sound or sound meditation
How to listen
Ear hear sound mind knows sound
Listen to sound with awareness is sound meditation
Most vivid one use that as sound meditation
Open your ear n let whatever sound come to u, n u listen
Uncontrived let everything be
Nagging or crying- more emotional meditation than sound bcoz emotion is stronger at that point
- With object
Obj is sleepiness. We need sleepiness of tiredness dull or unclear or drowsiness for sleeping meditation.
Watch the feeling of sleepiness w awareness . Just like watching flower. Maybe u feel more sleepy, continue to watch, accept the sleepiness.
When u fall into sleep, still aware, sleep catch the awareness n becomes sleeping meditation
2 signs sleep become meditation- when u wake up u waking up thru meditation. Mind in meditation
Sleep meditation- there is no dream
- Without object Open awareness or scan body awareness
Yoga jumping exercise
- arms in fist swim towards side n let air come out fr nose
- Legs. Right leg strength jump up land on left
Love the feeling of working hard for spiritual development
Beautiful sky after the rain – how many times do we get to fully take in this view? How precious this opportunity!
1030 am Teaching
Recognize awareness n meditative awareness
Normal awareness is facing outwards n has duality
Meditative awareness is facing inwards, there’s no duality analysis u simple know there’s a kind of centredness
It only lasts a few seconds
So keep practicing repeatedly
Meditation or mindfulness training is v powerful. In that, it trains u to watch n observe n b out of “it”.
It also trains u to allow and to let it be or let go. And it also trains you to come back.
Repeatedly do so
Mind n eyes tog repeatedly
Mind and ears tog repeatedly
Meditation is looking at it with the heart.
It shows u the activity of your heart – how wild or bored easily it is
Do the meditation techniques that is your favorite until u r bored
Awareness has 3 levels
-normal : with u all the time that u didn’t recognize, the awareness before u start meditation
-meditative awareness: now we r practicing this, recognize n maintain with all sorts of techniques . Develop loving compassion kindness wisdom.
-non conceptual awareness: awareness beyond concept, beyond duality , most important one. To recognize this, we need to practice the 2nd awareness.
The real Buddha is within us, the real refuge, our true nature
Meditation help us realize our true nature
Meditation alternate w open awareness is better
You are asleep since u r born
If u combine meditation w sleeping, benefit of meditation higher. Sleep 5 hrs= meditate 5 hrs
Try 30 days mayb once can transform sleep into meditation
Face pain using pain as support for meditation
Change focus- listen to sound
You don’t need to overcome emotions
Awareness cannot change these
Awareness is like space, emotion n thoughts r like cloud
Space no need to block cloud
Cloud cannot block space too
You cannot burn space, shoot space, explode space
Space is always there n free
Awareness is just like space
Agitated mind is like bad weather, that’s all.
Sometimes we need bad weather we need rain
We need emotion n thought
You don’t need to overcome them
You can liberate them
What’s the meaning of liberation
You need to stay with these emotions
You need to recognize that the mind is always liberated n free that’s all
When u r not happy, do u know u r not happy?
You can practice awareness when u r not happy
Continue practice practice practice
Practice gives u qns n practice more give u answer
When u die , practice sleeping meditation
Sleeping is v much like dying
ESP open awareness
So practice open awareness
Eating n Smell Meditation
When u get smell, mind and nose together
Nose smell , mind also
Essence of meditation is awareness
B aware of smell that’s all
Breathe in feel smell
Breathe out , rest in open awareness
Relax body n mind.
When u eat, keep it longer in your mouth.
Move around in mouth.
Tongue with mind
Mind taste food. Mind b with taste
For this we need pain
Gd for developing meditation
When u have pain, mind goes there even tho u tell yourself to forget abt it, let it go
Pain can draw attention
If u meditate w pain, even short time, benefit is more than u work with other techniques
What is pain? U know it?
Aware of pain, watch it feel it
-pain disappears so mind go to open awareness , stay w that
-pain changes from one place to another, gd, follow the pain. , that means pain becomes obj of meditation
-pain is just there n u continue to watch the pain, that means pain becomes obj of meditation
-pain becomes stronger. 2 reasons: your personality, mayb you have pain n that pain develop w u for a long time, so when u watch it there’s a lot of fear aversion resistance
So, if pain gets stronger, Watch the resistance to pain, not pain
Change focus , open awareness
- awareness tells u u r doing the right thing
- fully liberate i.e. Achieve total freedom
- Then y m I not free now?someone controlling u? Our monkey mind.
- Happiness n suffering is only in mental state . When u have prob, u might think this is the worst prob in the world n u r the most unlucky person in the world n this is the end of the world . But your friend might look at u n laugh, u will b ok. E.g. Lose job , nun think it’s the worst thing in the world. It’s all the monkey mind , our mind is restless always active n always want to do smthg , our mind is like a crazy monkey always looking for job. The job is the problem
Your life is ok. Monkey mind worries, I don’t have job now , jobless . I have to make some jobs. When monkey mind looks for job, u look in mirror n see ur belly. M I little fat? I think my belly is a little big. I think I m ugly. U think of big belly. Even if u at work, mind says to u, big belly.
If Aversion n attachment strong: conversation about big belly becomes stronger b bigger
Aversion n attachment is part of monkey mind
Monkey mind tell u big belly no gd
Next morning, u feel like belly is bigger.
Neurons in brain make groups, n get chatty n talks about the belly gets bigger
You go out, u feel as if pple r looking at your big belly
U feel ugly lose confidence get shy, don’t want to go out. Keep staring in mirror
You will think, big belly is biggest prob in the world
Watch how meditation help this.
Goal of meditation is achieve freedom n b at peace .
Achieve pliability n freedom of mind
Ways: listen to sound, b aware
By doing these,
mind become calm n peaceful
pliable n workable – freedom
Because if u tell mind to b peace it won’t b
N u r making friends w monkey mind. Need common interest to make friends
Monkey mind n u have common ground , find that n both of u will b happy
Win win situation
Results of Meditation
Body like cup mind like water
And we saw a double rainbow outside! How auspicious and blessed!
Attachment has 2 things:
These 2 make attachment
Anything can b support for meditation as long as u have awareness
Don’t stay with the meditation experience, stay with the wish
Monkey mind likes job u like freedom
How do we achieve both goals
Give job to monkey mind
Monkey mind will b happy
U giving job, u r boss
Normally monkey mind is boss, nature of mind is restless , active
So u give job, but not full time at beginning
The job is meditation
Ask monkey mind : listen to sound
But a few seconds later forget
Don’t punish give reminder
That’s like part time job
Monkey mind cannot do full time now, in future maybe yes but not now
Slowly mind become calm n peaceful
At the same time pliable workable
Don’t need to block monkey mind
Thought: has image n voice
Emotion has (bodily) sensation
Actually both have both
Thought: always some voice in your head
Even if u r alone outside
Thought voice image
How to practice?
Be aware of thought, of what u r thinking
Watch your thought – like u watching flower (body type), listening to sound (speech), like b aware of pain (mind type)
No need follow
If u r confused, watch the confusion
That’s also thought
If too many thoughts go back to body sensation
Big Secret- when u watch thoughts, there will b 2 experience – u can; u cannot. Both r best meditation exp
If u cannot c , ur mind back to open awareness . No thought but has awareness
the moment watch it, it’s gone. Another thought comes, watch it n it’s gone. Mind cannot grab anything
If u watch , it’s like watching tv
When u r bored watch the inner tv
Prob is Programs r quite old
But if u watch old boring programs again n again, mind become more calm peaceful pliable
U don’t need to block thought
U c river, means u r out of river
If u fall in it n carried by it, u can’t c it
Eyes look up
Up body keep cool
Walk w spine straight
gd for heart, blood pressure, whole body
In btw: resting , gd for open awareness
If not happy , panic , sad, pressured, angry, do this
Treat it like a game
Easy bcoz it’s All abt awareness
How to b aware Is tricky, have to note impt issues
- watch: bring mind into body watch sensation in body. Sometimes some parts of body has more sensation, e.g. anger may give rise to burning at heart, panic is like heart Speed up n can’t breathe, all these r strong emotions. Can also watch happy , joyful. When u watch, negative emotions lose power, positive emotions gain power, longer n clear.
- Try something different: sometimes when u watch n emotion is too strong n u r overwhelmed, try smthg different. Just finished fighting with someone n u practice anger meditation, mayb u can mayb u can’t bcoz anger is too strong. So try others such as watch flower, smell, open awareness, sound whatever . E.g. Make another emotion. When I had panic , I couldn’t watch it. I created anger. Then watch anger. Slowly u will have habit of watching emotion thru another emotion
- Step back: if the above still doesn’t work, bcoz there’s another emotion supporting your emotion. Emotion behind emotion, panic of panic. So look behind, watch the emotion behind it.
- Take a break: if u r exhausted fr trying, don’t practice meditation. Sleep or exercise.
Monkey mind- made up of ignorance, aversion n attachment
If u watch river u can follow it no prob
Rinpoche’s teachings 7pm
Get lost meditation
Completely forget meditation n awareness
Can’t get lost? Mind does opp
Don’t need to meditate
It’s like using flashlight under the sun
Just get lost ! U don’t need to meditate
Subtle concepts of meditation- let it go so u can c awareness more clearly
50 hrs of homework
Loving kindness n compassion
Also part of basic goodness
We all have these good qualities
Awareness is part of basic goodness
U have this 24/7 but u don’t recognize
Once u recognize awareness becomes alive
There r many good qualities within u
-e.g. Awareness: pure free genuine . Even if u watching the worst thought, u r free. Like sky space always free no matter how bad pollution n typhoon is.
-e.g. Love n compassion, with u all the time. There’s love n compassion behind every thought n emotion.
As u practice meditation u will have discovery all the time, this discovery doesn’t have limit.
Evidence: everything we do is towards happiness
Every blink of eye is to look for happiness
Each breath too
Sometimes happiness too small u don’t realize
Longingness desire to b happy
We r deserved to b happy n free fr suffering
Can b compared to homesickness
Our real home is our basic goodness our true nature or Buddha nature 佛性
Has lasting genuine happiness
How to connect
Now u need to nurture this feeling n expand
5 steps to practice:
- W yourself: we have loving kindness to ourselves. We care abt ourselves. Sometimes we don’t know. We want to b happy but most times we don’t know the real causes of happiness. We look for it on the outside. U may kill, say a lie , smile. U don’t know the real cause of happiness. Wish to b happy but don’t know how. You yourself too, right? Ask urself: What do u really want? Fr this u can see loving kindness compassion. There r layers. Go deep down n u can connect to your inner wisdom. Even u on the surface, every moment every breath u r looking for happiness. What do u want? How much do u want happiness? We don’t know the real cause of happiness . We want happiness but the actions we do always opposite . Wish yourself well: may I have happiness n it’s causes
- W someone u like: find someone with no strong conflicting emotion e.g. Grandparents grandchildren pet . That person is same as u, wish to b happy don’t want to suffer, every breath every moment every action. Sometimes don’t know cause of happiness sometimes make mistakes bcoz listen to monkey mind. That person is also lovable. May he or she have happiness n it’s causes.
- Neutral person- expand to someone u don’t know. That person same as u. wish to b happy don’t want to suffer, every breath every moment every action. Sometimes don’t know cause of happiness sometimes make mistakes. That person is also lovable. May he or she have happiness n it’s causes.
- Someone u don’t like: if u practice short time, benefit is a lot. That person whom u don’t like is same as u, wish to b happy don’t want to suffer, every breath every moment every action. Sometimes don’t know cause of happiness sometimes make mistakes , maybe already make problems for u. That’s to u. But another person may look at this person as if he is a best friend. Like u too. We all make mistakes but at heart we want to do good. That person is also lovable. May he or she have happiness n it’s causes.
- All beings – immeasurable loving kindness compassion . We all want to b happy don’t want to suffer. All beings the same, friends family pple u like or don’t like. No matter what culture colour etc but we normally consider these small differences as big ones n we forget the important thing- we all are the same. We all don’t want to suffer, every breath every moment every eye blink. Person across the ocean same as u. Not just person, your pet too. All beings the same. Most of time, we don’t know causes of happiness but we make causes of sufferings. So may all beings have happiness n it’s causes n b free of suffering and it’s causes. Send your love n compassion to all beings. Beings r immeasurable. So ur compassion become immeasurable
Start from yourself or someone you like. After that then do all beings.
To reduce smthg, such as smoking, make a plan. Gradually reduce. To make new habit u need 20-30 days. In one or two days, go to mountain n change things, your muscles. The power of awareness is v powerful. Can go to your body, muscles etc
Bring awareness into this. And when u smoke , what is the belief u have?aware of the triggers, sensation in your body when you want to or is smoking.
Realization u never know. Until u reach certain level. So if u practice sometimes u don’t c your improvement.
Day one to 30 . Look back fr day 30. Some change. What u describe is still experience.
Knowing is still experience. Meditation experience changes.
If u swim rest of life can swim
Realization is like that
Love: look for someone nice smthg gd smthg beneficial
Once u get that u want to associate w that
Kind: u c sweetness, feeling of cuteness, tenderness
Compassion: u want to b free fr prob suffering without pain n obstacles
Loving kindness is looking for happiness
Compassion is wanting to b free fr suffering
5 things u appreciate :
- I appreciate that I have this life.
- I appreciate all the experiences I have up to this point in life
- I appreciate that I m here at this point in time with what I have at this point
- I appreciate my ability to write
- I appreciate having the opportunity to meet you , to receive teachings and to get to know awareness a little bit more
- I appreciate myself n I appreciate that you will answer my question
Everyday appreciate 3 things.
Country family world environment friends work
When u feel gratitude towards so many things, u will receive lots of good things everywhere anytime
QnA with Rinpoche
When u wake up feeling negative, right in heart n throat, bring mind to body. Feel body n sensation in body . Be aware of all the sensations. Try with arms n legs then slowly get to sensation of chest or heart or panicky feeling which is stronger.
- Immeasurable loving kindness
- Immeasurable compassion
- Immeasurable joy
- Immeasurable equanimity
Choose someone u like n u see gd things within that person.
Then someone u don’t know
Choose someone u don’t like
They all have wisdom awareness live kindness compassion. Mayb they don’t know. Everybody want to do gd.
Scientists are studying basic innate gdness with children
6 mths old n try to test for basic gdness
Let child see cartoon- w hatred n loving kindness
Child like cartoon w loving kindness w facial expressions n eye movements
You’ve born w loving kindness n compassion
But we don’t know
Even if u go deep in a anger, the deepest level is loving kindness compassion
Anger come fr loving kindness compassion but monkey mind take it as anger
If u recognize that anger comes fr loving kindness compassion you don’t have to block or suppress it. Anger will b liberated
Just recognize that anger come fr loving kindness compassion,
Poison transforms into medicine
It’s actually v easy so close to us it becomes difficult
U can appreciate gd things fr enemies fr all beings
Rejoice n appreciate
You can discover gd things
New things come to u
The loving kindness compassion that is with you all the time
If u have immeasurable loving kindness compassion joy, it becomes immeasurable equanimity
How to practice?
Level 1- form sound …..
Thought n emotion n getting lost meditation
Sometimes quality no gd get lost ten minutes still can count
How to apply meditation in everyday life?
2 things we need- formal meditation n informal meditation
- Formal- above homework , everyday ten to 20 minutes , start little. To build new habit it takes 20-30 days. You can’t change suddenly. Change bit by bit. E.g. Brushing teeth shower. Just finished like that because of habit. We all r lazy. We don’t have so much capabilities to make new effort but there’s a trick ! Make it daily habit and u can do a lot of things ! 50 hours
- Informal meditation- u can do anywhere anytime but again u need to build habit. Associate w something such as toilet, writing, mala. Anytime u go toilet u remember your meditation! Build up habit associated with meditation. Every time u open refrigerator or go to kitchen. See which thing U do a lot everyday n associate that w meditation. Everyday get lost 30 times . More get lost is better. Count. These don’t count towards homework. Is bonus.
Refuge- longingness to hold on to smthg to make complete
External -Buddha dharma sangha
Internal – absolute refuge, our Buddha nature, or basic goodness, wisdom awareness loving kindness compassion.
Real Buddha in us, recognize believe n practice this confidence
After taking refuge what do u do,
Accept Buddha (guide) dharma (path) sangha (friend)
Try to b kind. Good heart b kind helpful according to your capability
Fail more better because u try.
Guide yourself- believe yourself don’t get influenced by negativity. Use your own wisdom capabilities experience don’t just follow. Take yourself as value. Try.
Everything is impermanent.
So is our retreat .
That is our life.
But all the wisdom n experience is with you forever.
How do u practice in everyday life.
Problem is really precious.
My panic is v precious n one of my best teacher my best friend.
I learn a lot from my panic.
Went to retreat for 3 yrs n learn a lot.
All practice is how to make friends w our problems.
I m lazy n I try to get rid n block my panic.
Lazy n panic become gd friend.
Accept n b with panic n still can develop meditation.
Use panic as support for meditation for loving kindness emptiness wisdom.
Can use panic for so many things.
Then u can accept.
After a while panic becomes source of joy.
Symptoms still there in body but u feel happy in mind
Panic n me become v gd friend
Use same meditation techniques with life.
Learn fr the experience of gg to die
Cannot see hear body paralyze
Suddenly mind become so clear no monkey mind no concepts no up no down no time
5/6 hrs then I come back
After coming back so much gratitude n appreciation
Street become my home
Now all so perfect so nice
So precious so appreciate
I stand up I can stand up
Go to fetch water but unconscious
But almost die awareness still have
In your life everything is wonderful
That’s when u lost more
When u have problems u will have more practice for meditation
In Tibet in mountain fresh air n water
If u don’t need to look for prob, problems come n look for u, how wonderful.
Meditators have to come down fr mountain, to look for problems. For u free problems in life. How wonderful !
When u have problems , how?
Transform into awareness, lobby ng kindness compassion, wisdom
When u have prob there is opportunity to grow, discover n to adventure
Meditate short time is v helpful for u to grow in the process
4 tools :
- Be aware- Physical sensation, try something different, watch flower , listen to sound , b aware of taste, smell . Make another emotion, open awareness. Step back. Take a break. Joy of living level 1. Everything support for meditation.
- Level 2. Understand that not only u in this situation. Everyone is like you. May all beings prob b my problem. May my problem rep the beings. That prob purify negativity n have virtue. Transform hatred attachment jealousy anger etc into loving kindness compassion. When I have this anger I won’t b at peace . Those who have these won’t b happy like me. May all beings hatred come to me. Then they can b free. Your hatred then becomes meaningful. Don’t have to suppress your hatred. Transform hatred into loving kindness compassion.
- Joy of living level 3. Emptiness. Ask a qns, who is angry at who? I m emptiness, the opp is emptiness, the feeling is emptiness . So anger is transformed for a few seconds. Then may come back even stronger. But u can practice. Again n again . Then slowly everything become liberated n you r trained for wisdom
- Path to liberation. Rest n don’t have to do anything. Don’t have to watch transform ask qns. Just rest . B with the space. With space u don’t have to do anything w cloud. Space it’s nature is free fr cloud n pollution.
You need to change tools to use.
You may think still have monkey mind, no emotions, try to block river. Don’t try to expect smthg special extraordinary, awareness is with u all the time.
If u raise hand n know it that’s awareness.
Real joy contentment will develop within u. Wisdom love n compassion clarity u become smarter. U grow.
When u meditate it’s gd for knowledge wisdom too
Life becomes meaningful joyful happy anytime anywhere
Joy of Living.
Really have liberation n freedom.
Finish the homework.
Dedication: heart of practice
Make meaning when u gg to meditate, intention for meaningful purpose, why do u want to meditate?
Meaning: Not for yourself only. For friend family pet
To change world we need to change ourselves
When u meditate, start by bringing peace to yourself n family. So anyone related to u can feel peace
Finally let this benefit world
End of meditation dedicate, if no dedication there r 4 obstacles.
- regret – show off – anger – wrong understanding
If u dedicate, even if these 4 happen, virtue don’t go down
Dedicate is like pressing save in the computer
What’s the dedication?
- Non conceptual dedication – high level
- Dedication following others who have high level of accomplishment- we imitate, like Buddha enlightened being dedicate just like how these beings dedicate. Purpose- to have happiness n to b free fr suffering. Final destination to b free- dedicate to all beings to b free
- Dedicate for others- like putting money in a gd bank
Power is within u
Empowerment is To tell u that u r the power, u r the Buddha
He is rich but u don’t know u r rich
U have diamond but u don’t know
If u recognize ur diamond u can use it
Each of u is unique
You r more smart kind capable than u think of
It’s for u to recognize your goodness
Imagine Jin gang sa duo infront of u
It’s wisdom always with u
Why get this empowerment ?
To benefit yourself friends family society n followers
You r here as represent for many beings
Help all beings recognize our true nature
The diamond in our heart n mind
Main part of empowerment
Imagine yourself as bodhisattva
Your nature n V nature is sane
U r enlightened being u r rich u don’t know tats y u begging food
U don’t know u have diamond
I didn’t know until today
I m enlightened being
I m vajrasattva
Just like moon reflections in the lake, or a rainbow in the sky
U can c but not real
If u practice like that, gd for shamatha meditation bcoz u have to use awareness
Gd for vipassana emptiness practice
Form is emptiness emptiness is form
Loving kindness compassion practice to benefit beings
Benefit the recognition of your true nature- feel alive in your body n mind of your qualities- all the enlightened qualities compassion loving kindness etc within u
Imagination has power
If u think u r running, your muscles will b in the mindset to run
Use this imagination to liberate
Feel the presence of enlightened being wisdom capabilities enlightened mind speech right here right now
Benefit negativity accumulate virtue n positivity
U know durian
What is it like? Can remember clearly ?
Relax think of image shape colour sensations of vajrasattva
U do imagination all the time
Home what is home
Feel the presence of the enlightened being
In the midst of observing, we sometimes have thoughts . There r also some of categorize them. But they seem to radiate fr where somewhere deeper n is always a positive affirmation or inspiration. For example , I was doing sight mediation and in the middle of it, a deeper voice say: how wonderful! To B.B. in a room where pple are world ng hard for spiritual growth! It makes me want to grab every chance to work harder because time keeps running away.
What exactly are these? These feelings that come fr a deeper place. Obviously the answer is not to b attached, but do we count these as little realization?
How do u identify realization
Real significance of keeping spine straight
How to teach children
How did y feel before embarking on retreat
What was your biggest discovery or learning . How did the retreat inspire or change u