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Anapanasati Retreat 2003 Handouts - 10th 11th and 12th Instructions

by Viveka

10th, 11th, and 12th Contemplations of the Mind (Citta) Tetrad

Gladdening the mind
What does this mean?
Gladdening the mind with the Dharma
Glad to be able to practice the dharma
Bringing joy and persistence to our meditation practice
Taking a moment in the practice to refresh and re-inspire
How can I practice this?
Can go back to a contemplation you’ve been very interested in and be gladdened
by that
Can go back to all 16 contemplations one by one and be gladdened by each,
recollecting what you’ve learned from each one
Bowing after each sit
o Thanking the practice and dedicating the merit, whatever we've learned
o Guards against clinging selfishly to the practice and causing ourself
suffering
Puja and other devotional practice can help us
In general, reflecting on and remembering why you meditate
This contemplation helps us see that our practice is working and overcomes doubt that
fetters our energy and momentum towards enlightenment
Steadying the Mind
What does this mean?
Becoming familiar with the mind when concentrated and when it's not
Becoming sensitive to the degree of concentration, the degree of steadiness
The jhana factor of ekagatta (basic concentration) strengthening to the jhana factor of
upekkha if through observing the coming and going of pleasure and pain we’ve learned
to stop being buffeted by them.
The eight wordly winds:
Pleasure/pain
Gain/loss
Praise/blame
Fame/infamy
Anapansati Retreat, 9/03, Dharmacharini Viveka
Upekkha
Initially a state of rest. The mind poised in a collected and deeply happy state that
is unaffected by pleasure and pain but also very alive.
Passionately letting go as opposed to passionately clinging
Full blown, synonymous with Enlightenment (the last of the seven factors of
awakening)
We talked about rapture being contained into bliss. The process continued is bliss
contained into upekkha.
How can I practice this?
Control approach – Deepening concentration (samadhi)
o Let the mind become further absorbed in the object of concentration
o The quality of mind
o Can bring the breath forward again to help build samadhi

Release approach – Becoming sensitive to the ocean like vastness of mind and
finding steadiness in the whole of the water
“That everything is included within your mind is the essence of mind…Even
though waves arise, the essence of your mind is pure; it is just like clear water
with a few waves. Actually water always has waves. Waves are the practice of
the water. To speak of waves apart from water or water apart from waves is
delusion. Water and waves are one. Big mind and small mind are one…With big
mind we experience each of our experiences as if recognizing the face we see in a
mirror as our own. For us there is no fear of losing this mind. There is nowhere to
come or to go; there is no fear, no death, no suffering from old age or sickness.”1
– Suzuki Roshi
Liberating the Mind
What does this mean?
Sensitive to when the mind is free from attachment and when the mind is clinging
o Free from wanting and not wanting
o Free from trying to make things “me” and “mine”
Letting go of anything that is disturbing the mind right now
Learning to relax into openness and spaciousness
This meditative state give us a foretaste of enlightenment
How can I practice this?
Letting everything come and go in its own time
Letting everything be
Letting the breath help us to relax with what is happening
One technique is to let go of everything with each out breath (Chogyam Trungpa
taught this as “samatha-vipasyana” meditation)
1 Shunryu Suzuki, Zen Mind, Beginner’s Mind, p. 35
Anapansati Retreat, 9/03, Dharmacharini Viveka
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