Four Applications Of Mindfulness Retreat 2013 with B. Alan Wallace (part 32)

0:04 We'll have one session now. There will be some guidance, but less. So you can spend more time just focusing on the practice. I'll try to find the middle way of not giving too little, too much. I will return to settling the mind and its natural state and also then venture over into the more active inquiry. That's characteristics of Vipassanā. Report an error in the passage at 0:04 Highlight the passage at 0:04

0:26 But also at any point in the session, If you find it's just kind of a bit too hard or your mind is getting just more agitated or just carrying away a lot, getting carried away a lot, then you're always welcome just to, in a matter of speaking, downshift or shift downwards. And that is, come back to mindfulness of breathing. Come back to a comfort zone where you feel, okay, this I can do. You know, just breathing in, breathing out, really getting mellow and grounded. Report an error in the passage at 0:26 Highlight the passage at 0:26

0:50 And then when you feel you're ready, then you can always come back to settling the mind. So you should feel free. Again, it's like... Driving up a steep hill in third gear and you say, but the engine's lugging, I really can't handle this gear, then you downshift. So likewise, at any point, if you feel, I'm really not doing this at all well, I mean, I'm really not doing it, it's not working, then downshift. Report an error in the passage at 0:50 Highlight the passage at 0:50

1:11 This is something that, you know, does work, that you can feel quite comfortable with. So, let's jump right in. Report an error in the passage at 1:11 Highlight the passage at 1:11

1:44 As always, let's settle the body, speech and mind in the natural state and calm the mind with mindfulness of breathing for a little while. Report an error in the passage at 1:44 Highlight the passage at 1:44

· · · silence, 4 minutes

5:22 And then if you find it helpful, You may follow the preliminary exercise of focusing on the space of the body and whatever events arise within that domain. Or if you feel ready, you can go directly to the practice of settling the mind in its natural state, in which the object of mindfulness is the space of the mind and whatever mental events arise within that domain. Report an error in the passage at 5:22 Highlight the passage at 5:22

5:49 And for this morning's session, once again, I would encourage you to focus primarily on the more objective appearances arising in that domain. Objective appearances such as mental images and discursive thoughts, without Report an error in the passage at 5:49 Highlight the passage at 5:49

6:08 being carried away by them, without attending to their reference, what they are referring to. Simply observe what is arising here and now, in the space of your mind, Report an error in the passage at 6:08 Highlight the passage at 6:08

6:25 without editing, without preference. Sustain the flow of mindfulness without distraction or grasping, and whatever comes up, just let it be. Report an error in the passage at 6:25 Highlight the passage at 6:25

· · · silence, 5 minutes

11:52 Again, in this practice, the object of mindfulness is the space of the mind. In whatever mental events arise within that domain, but in this, as in all other shamatha practices, we must also utilize and refine the faculty of introspection. Report an error in the passage at 11:52 Highlight the passage at 11:52

12:10 And here, as before, that which is monitored by introspection is the flow of mindfulness, recognizing as swiftly as possible the occurrence of either excitation or laxity. Report an error in the passage at 12:10 Highlight the passage at 12:10

12:23 As soon as you see your mind has wandered off, then apply the antidote, relax, release whatever captivated your attention. Report an error in the passage at 12:23 Highlight the passage at 12:23

12:36 And return at the present moment, observing the space of the mind and its contents. Report an error in the passage at 12:36 Highlight the passage at 12:36

12:48 In this practice it's also quite easy to become spaced out, nebulous, dull. As soon as you recognize the occurrence of laxity or dullness, then refresh your interest in the practice. Report an error in the passage at 12:48 Highlight the passage at 12:48

13:06 Restore your attention and retain it. In this way balance your attention. And let's continue practicing now in silence. Report an error in the passage at 13:06 Highlight the passage at 13:06