Next Tuesday, September 25th, the World Religions class at Charleston Catholic High School will make it’s annual visit to the Meditation Circle. There will be a schedule and format change for THAT NIGHT ONLY.
The CCHS students will arrive at 5:30. There will be an informal introduction to the MC along with meditation instruction.
At 6:00 there will be a short “guided meditation” session of about 15 minutes. The round of meditation will be followed by a period of questions and answers focusing on the topic of Mindfulness Meditation. Meditation Circle members are encouraged to attend, participate, and share their experience.
The following Tuesday, October 2, the format will return to the regular schedule. The monthly Kalyana Mitta meeting will be held after the sit on Oct 2nd.
…What the Buddha did teach, though, is to focus on what’s the most skillful thing we can do now, given the situation. That’s where the emphasis should lie. And one thing we can do is to help the world through our meditation. Many people think that to sit with your eyes closed like this is irresponsible, that we’re running away from the world. But when you think about the unhealthy energies people are putting out in the world all day, everyday, through their thoughts, words, and deeds, the world really needs people who are putting out peaceful energy. That’s where meditation has a lot to offer.
The mind is like a broadcast station. It sends out currents. If we create a peaceful, steady, calming current, that has an effect on the world in ways that are hard to trace, but they’re there.
So reflect on the fact that all who are born into the human race have unskillful karma. There’s no need to wish ill on anyone, no matter what. The best you can do in difficult circumstances is to figure out the most skillful thing to do right now. You try not to give in to your emotions, not to give in to your fears, but to create within your mind as skillful a state as possible, as calm and steady and mindful a state as you can, and then offer that to other people. That’s one way of helping. And when the people are far away, it’s probably the best thing to do right now.”
~ Thanissaro Bhikkhu “For the Good of the World” (Meditations2)
“The ability not to get discouraged by events comes down to your ability to keep talking to yourself with the right tone of voice, saying the right things to yourself. That’s what right view is all about. Remind yourself that no matter how bad things get or how long the dry stretches seem to last, it’s not the end. The possibility for knowledge is always there. This is one of the amazing things about the mind: It’s always aware. There’s always that potential for knowledge, for understanding. Sometimes it may seem weak, but it’s there, and you can encourage it. That’s how, when things get bad, you can become your own best counselor, your own best advisor, so that when things crash, not everything gets demolished. Your determination not to keep on suffering: That’ll see you through.”
~ Thanissaro Bhikkhu “When Things Aren’t Going Well”
“The mind itself is a set of events, and you participate in those events every time you look inward. Meditation is participatory observation: what you are looking at responds to the process of looking. In this case, what you are looking at is you, and what you see depends on how you look. Thus, the process of meditation is extremely delicate, and the result depends absolutely on the state of mind of the meditator. The following attitudes are essential to the success in practice:
1. Don’t expect anything. Just sit back and see what happens. Treat the whole thing as an experiment. Take an active interest in the test itself, but don’t get distracted by your expectations about the results. For that matter, don’t be anxious for any results whatsoever. Let the meditation move along at its own speed and its own directions. Let the meditation teach you. Meditative awareness seeks to see reality exactly as it is. Whether that corresponds to our expectations or not, it does require a temporary suspention of all our preconceptions and ideas. We must store our images, opinions, and interpretations out of the way for the duration of the session. Otherwise we will stumble over them.
2) Don’t strain. Don’t force anything or make grand, exaggerated efforts. Meditation is not aggressive. There is no place or need for violent striving. Just let you effort be relaxed and steady.
3) Don’t rush. There is no hurry, so take your time. Settle yourself on a cushion and sit as though you have the whole day. Anything really valuable takes time to develop. Patience, patience, patience.
4) Don’t cling to anything and don’t reject anything. Let come what comes, and accommodate yourself to that. Whatever it is. If good mental images arise, that is fine. If bad images arise, that’s fine, too. Look on all of it as equal and make yourself comfortable with whatever happens. Don’t fight with what you experience, just observe it all mindfully.
5) Let go. Learn to flow with all the changes that come up. Loosen up and relax.
6) Accept everything that rises. Accept your feelings, even the ones you wish you did not have. Accept your experiences, even ones you hate. Don’t condemn yourself for having human flaws or failings. Learn to see all the phenomena as being perfectly natural and understandable. Try to exercise a disinterested acceptance at all times with respect to everything you experience.
7) Be gentle with yourself. Be kind to yourself. You may not be perfect, but you are all you’ve got to work with. The process of becoming who you will be begins first with the total acceptance of who you are.
8) Investigate yourself. Question everything. Take nothing for granted. Don’t believe anything because it sounds wise and pious and some holy man said it. See for yourself. That does not mean that you should be cynical, imprudent, or irreverent. It means you should be empirical. Subject all the statements to the act or test of your own experience, and let the results be your guide to truth. Insight meditation evolves out of an inner longing to wake up to what is real and to gain liberating insight into the true structure of existence. The entire practice hinges on this desire to be awake to the truth. Without it, the practice is superficial.
9) View all problems as challenges. Look upon negativities that arise as opportunities to learn and to grow. Don’t run from them, condemn yourself or bury your burden in saintly silence. You have a problem? Great. More grists for the mill. Rejoice, dive in, and investigate.
10) Don’t ponder. You don’t need to figure everything out. This cursive thinking won’t free you from the trap. In meditation the mind is purified naturally by mindfulness, by wordless bare attention. Habitual deliberation is not necessary to eliminate those things that are keeping you in bondage. All that is necessary is a clear, conceptual perception of what they are and how they work. That alone is sufficient to dissolve them. Concepts and reasoning just get in the way. Don’t think. See.
11) Don’t dwell upon contrast. Differences do exist between people but dwelling upon them is a dangerous process. Unless carefully handled, this leads directly to egotism. Ordinary human thinking is full of greed, jealousy, and pride.
The meditator’s job is to cancel this unskillful habit by examining it throughly and then replacing it with another. Rather than noticing the differences between oneself and others, the meditator trains him- or herself to notice the similarities. She centers her attention on those factors that are univeral to all life. Things that will move her closer to others. Then her comparisons, if any, lead to feelings of kinship rather than of estrangement.
Bhante Gunaratana (2015)
Mindfulness in Plain English
20th Anniversary Ed.
Wisdom Publications, p 33-36
Bhante Gunaratana’s Definition of Mindfulness:
Here’s the Dhamma talk by Thanissaro Bhikkhu that was played at the Kalyana Mitta group meeting on Tuesday, July 10th.
Due to the 4th of July holiday, this month’s Kalyana Mitta meeting at the UUC has been moved to next week, Tuesday, July 10th. Tea, cookies, and companionship. All are welcome. We hope to see you there.
I have heard that on one occasion the Blessed One was living among the Sakyans. Now there is a Sakyan town named Sakkara. There Ven. Ananda went to the Blessed One and, on arrival, having bowed down to the Blessed One, sat to one side. As he was sitting there, Ven. Ananda said to the Blessed One, “This is half of the holy life, lord: admirable friendship, admirable companionship, admirable camaraderie.”
“Don’t say that, Ananda. Don’t say that. Admirable friendship, admirable companionship, admirable camaraderie is actually the whole of the holy life. When a monk has admirable people as friends, companions, & comrades, he can be expected to develop & pursue the noble eightfold path.
The Meditation Circle is starting a Kalyana Mitta group which will meet the first Tuesday of each month, beginning April 3, 2018.
What is a Kalyana Mitta group?
Kalyana Mitta is a Pali term which means “spiritual friend.” Often used to describe someone in the teacher role, it can also refer to anyone on the path of Dhamma, monk or layperson, who is a guide, support or merely co-traveler. A Kalyana Mitta group makes it possible for sangha bonds to grow strong as well as providing an intimate enough setting for true exploration of Dhamma topics. This deepens the development of daily life as practice.
Since none of the members of the Meditation circle are teachers, as such, we all fit the definition of “co-travelers”. On the first Tuesday of the month, at the usual start time of 6:00, we will sit one twenty minute round of meditation instead of the usual two rounds. That meditation period will be followed by a time for conversation, questions, discussion of problems or experiences encountered in our practice, and occasionally, sutta study. The format will be flexible. Refreshments will be available. All are welcome.
The practice of Metta meditation is a beautiful support to other awareness practices. One recites specific words and phrases evoking a “boundless warm-hearted feeling.” The strength of this feeling is not limited to or by family, religion, or social class. We begin with our self and gradually extend the wish for well-being happiness to all beings.
There are different descriptions of the practice. The following is a basic set of instructions from the book “The Issue at Hand” by Gil Fronsdal written as a gift to the community. It is freely given.
To practice loving-kindness meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations. For a few minutes, feel or imagine the breath moving through the center of your chest – in the area of your heart.
Metta is first practiced toward oneself, since we often have difficulty loving others without first loving ourselves. Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:
May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
While you say these phrases, allow yourself to sink into the intentions they express. Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. However, if feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases. As an aid to the meditation, you might hold an image of yourself in your mind’s eye. This helps reinforce the intentions expressed in the phrases.
After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:
May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
As you say these phrases, again sink into their intention or heartfelt meaning. And, if any feelings of loving-kindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words.
As you continue the meditation, you can bring to mind other friends, neighbors, acquaintances, strangers, animals, and finally people with whom you have difficulty. You can either use the same phrases, repeating them again and again, or make up phrases that better represent the loving-kindness you feel toward these beings. In addition to simple and perhaps personal and creative forms of metta practice, there is a classic and systematic approach to metta as an intensive meditation practice. Because the classic meditation is fairly elaborate, it is usually undertaken during periods of intensive metta practice on retreat.
Sometimes during loving-kindness meditation, seemingly opposite feelings such as anger, grief, or sadness may arise. Take these to be signs that your heart is softening, revealing what is held there. You can either shift to mindfulness practice or you can—with whatever patience, acceptance, and kindness you can muster for such feelings—direct loving-kindness toward them. Above all, remember that there is no need to judge yourself for having these feelings.
Excerpts gratefully reprinted from the book The Issue at Hand by Gil Fronsdal, guiding teacher of Insight Meditation Center.
Ancient Pali texts liken meditation to the process of taming a wild elephant. The procedure in those days was to tie a newly captured animal to a post with a good strong rope. When you do this the elephant is not happy. He screams and tramples, and pulls against the rope for days. Finally it sinks through his skull that he can’t get away, and he settles down. At this point you can begin to feed him and to handle him with some measure of safety. Eventually you can dispense with the rope and post altogether, and train your elephant for various tasks. Now you’ve got a tamed elephant that can be put to useful work. In this analogy the wild elephant is your wildly active mind, the rope is mindfulness, and the post is our object of meditation– breathing. The tamed elephant who emerges from this process is a well trained, concentrated mind that can then be used for the exceedingly tough job of piercing the layers of illusion that obscure reality. Meditation tames the mind.
“Mindfulness in Plain English”
HOW TO DO IT
The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale.
Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.
Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.
Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.
“We live a life full of the power of kamma — old kamma and new. You can’t do anything about old kamma. You have to accept it like a good sport. That’s why you practice equanimity. But as for the new kamma you’re creating right now, you can’t practice equanimity with that. You have to be very concerned about what you’re putting into the system because you realize that this is the only chance you get to make the choice. Once the choice is made and it gets put into the system, then whatever the energy — positive or negative — that’s the sort of energy you’re going to have to experience. So pay attention: What are you putting into the system right now? This is the important thing to focus on.”
~ Thanissaro Bhikkhu “Skills to Take with You”, Meditations1,
You shouldn’t chase after the past
or place expectations on the future.
What is past
is left behind.
is as yet unreached.
Whatever quality is present
you clearly see right there,
Not taken in,
that’s how you develop the heart.
what should be done today,
for — who knows? — tomorrow
There is no bargaining
with Mortality & his mighty horde.
Whoever lives thus ardently,
both day & night,
has truly had an auspicious day:
so says the Peaceful Sage.
Bhaddekaratta Sutta: An Auspicious Day” (MN 131), translated from the Pali by Thanissaro Bhikkhu. Access to Insight (BCBS Edition), 30 November 2013,
“And what is the faculty of sati? There is the case where a monk, a disciple of the noble ones, is mindful, highly meticulous, remembering & able to call to mind even things that were done & said long ago. (And here begins the satipatthana formula:) He remains focused on the body in & of itself — ardent, alert, & mindful — putting aside greed & distress with reference to the world. He remains focused on feelings in & of themselves… the mind in & of itself… mental qualities in & of themselves — ardent, alert, & mindful — putting aside greed & distress with reference to the world.”
— SN 48.10x
Mindfulness Defined”, by Thanissaro Bhikkhu. Access to Insight (BCBS Edition), 1 December 2012,
To read more about Sati: