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My mind keeps on chattering in meditation
Comments
@porpoise and @zero: Thanks for your reply too.
Recognising extremes is a good thing in my opinion because the futility of it leads to the middle.
Some quotes that apply so well here, I don't need to add anything to it: http://amitabhabuddha.wordpress.com/2011/01/31/reflections-on-metta-by-ajahn-sumedo/
There always needs to be some metta in your meditation to make it work, but it is also possible to emphasize it in your practice. In your case that will be very beneficial, I think. You can google yourself for some more information on how to do this - I recommend finding some guided meditations, but here is just something to get you started:
http://info.med.yale.edu/psych/3s/metta.html
With metta,
Sabre
Dont worry you're not alone... we're all "too" something sometimes... in my mind, your statement that you will "work on yourself" is closer to achieving the aim of meditation than your concern for a "perfect" meditation session... I know you've heard the cliche "take it easy on yourself" "relax" "maybe try something else" a million times already but that may be the only real answer...
Try to find as many different ways of working on yourself as you can - say you find 10 and meditation is one of them, hopefully the 9 other tasks will show you that a small issue (like saliva) in meditation (1 out of 10) is really not a huge issue - perhaps that will allow you to naturally fall into a practice that suits - try to hold on to the fact that it is our differences that makes us what we are - perhaps sitting down meditation is just not for you... personally I'm naturally a walking / pacer - for me, sitting meditation is the most infrequent of my practice whereas walking meditation was absolutely natural - this for me has the added side effect that when I do sit, it is somehow like starting practice fresh so all of my fidgets fly away as it is not something that I have had to artificially habituate...
Good luck mate...
@sabre: Thanks for your reply too.
You're welcome. Once again, I'd really advice you to try metta meditation. I can't emphasize enough how important it is. After a while, let me know how it went.
One question: in my meditation, how to know/feel present moment during the gap between two breaths? this, though seems to be a weird question as we are in present moment, but i am finding it hard to know it in meditation.
let me tell what i have tried as i have tried both not doing anything and trying to keep focus on tip of nose or face -
if i do nothing and just sit, then my back seems to drop from its curve posture, head starts dropping and eventually some thought process starts and then i feel the back has lost its straightness and the head is dropped.
if i try to keep focus on the tip of my nose, then only during breathing when the air is going, i can feel it, but during the gap between two breaths that focus gets lost somewhere and only in the next breath, i am able to feel the tip of my nose.
if i try to keep focus on the face, then also something weird happens, even i am closing my eyes still the eyes try to see something in the darkness. this does not bothers me much, but the point is i am not able to be in the present moment - how to know if i am in the present moment?
if i try to force myself to be in present moment by not trying to think anything, this could not last more than 5 sec.
in my meditation, there are periods of gaps between two breaths - during breathing, i know i am breathing but during the gaps, which are slightly long, i am not feeling/knowing that i am in the present moment in that gap.
so my question is : how to know if i am in the present moment during the gap and keep this knowing going through during the meditation?
stop 'trying'.
just do it.
'do' or 'do not.' there is no 'try'.
when you try, you achieve nothing.
try picking up a book.
do not actually pick up the book. just try' to pick it up.
ridiculous, right? ..stop with the try. just notice the tip of your nose. it's fine.
.. stop with the try. just notice the tip of your nose. it's fine. stop with the try. just notice the tip of your nose.
now you are in the present moment, because every single nano-second is the present moment. how can it not be?
whether you notice it or not, you are.
whether you acknowledge it or not, you are.
whether you realise it or not, you are.
Jeesh....
I truly have never met somebody who analyses things to such an extent that they tie themselves in such knots!
Hyper-analysis causes paralysis! you are walking with one foot nailed to the floor and the nail is your own quest to see everything in such a precise, ordered way....you have an inherent need to have everything 'just so'....
Well you need to let go of that obsession.
nothing can be that way, because everything changes from second to second!
JUST - LET - IT - BE - !!
So the thing is to not do it. Just let the thoughts fade away. So thoughts are not the enemy; you do not fight them. But don't introduce useless thoughts either, because that's doing something again.
If thoughts don't fade away, you are too attached to them and don't appreciate the silence enough. This is very common and it's natural; you have a lifetime of thinking behind you, don't expect to change this suddenly. The momentum of thinking is big and it takes most people a while to let this momentum subside. It may take many months or maybe even years of practice. You can help this process by focussing on the silence between thoughts, which is what you can focus on between breaths.
You can notice being in the present moment if you are silent & peaceful. Again, in the gap between the breaths, you can focus on this also. In fact it is quite impossible to neglect this feeling.
Also, don't rush of onto the localized breath to soon. Take a few minutes at least to feel the body, the whole breath. Let the mind settle, let is get more quiet. Only then go onto the breath at the nose, or wherever you like to feel it. If you focus on a small sensation with a coarse mind, it will be very hard.
Metta!
did you walk the moment you had legs?
Did you hold a spoon correctly the first minute you craved food?
Practice with no guilt, no self recrimination, no obligation.
Pick a short task - making tea, potting a plant, washing a cup and saucer, going to the toilet, eating an apple.
consider these tasks mindfully, and carry them out without any mental diatribe or commentary.
do not think,
"I am making tea"
"I am potting a plant"
"I am washing a cup and saucer"
"I am going to the toilet"
"I am eating an apple".
Just -
make tea
pot a plant
wash the cup and saucer
go to the toilet
eat an apple.
Don't 'think'. Don't 'say'.
'Do' and 'watch'.
Pick 3 short tasks a day, and gradually perfect them.
Then you can consider doing it for longer periods.
During, no.
"Furthermore, when walking, the monk discerns, 'I am walking.' When standing, he discerns, 'I am standing.' When sitting, he discerns, 'I am sitting.' When lying down, he discerns, 'I am lying down.' Or however his body is disposed, that is how he discerns it.
"In this way he remains focused internally on the body in & of itself, or focused externally... unsustained by anything in the world. This is how a monk remains focused on the body in & of itself."
It still does not imply dialogue....
You simple become 100% aware of matters without adding dialogue, because one word leads to another....
i think i am caught in a paradox now. let me explain. theoretically we know, meditation is letting go, so in meditation we do not do anything and just be aware of what is happening. but if i just sit and do not do anything, then the mind gets entangled in some thought, so i have to cut the thought and come back to present moment. now the weird thing which is happening is - during the silence between two breaths, somehow something inside my mind is trying to listen the silence - i know it is a stupid thing to say because if we can hear silence, then it will be sound and not silence - but something inside my mind is trying to hear/feel this silence, don't know exactly what is happening here.
now if i just sit and don't do anything, then the mind keeps getting entangled in thought - moreover i still feel some ache in my back after some duration - don't know if i am moving forward on the meditation path, or moving in round circle and coming back to starting point, or doing it in a wrong way so not going anywhere - though i know someone will say there is no right meditation and no wrong meditation, and no where to go in meditation.
sometime this weird thought comes to my mind - if i just have to sit and do nothing, my mind is not getting trained into anything, so am i wasting time in just sitting, instead of wasting time in seeing tv or enjoying myself in sense pleasures.
any suggestions please. thanks in advance.
Things are as they should be.
In the Tibetan Book of Living & Dying, Sogyal Rinpoche explains that we just need to make this silent gap wider. you're observing the right result. Yup, that's about right. And if you feel pain, adjust. that's allowed. That's because you fail to get the point.
But you achieved the point.
Peace between thoughts.
Now make those 'peace between thoughts' a little longer, bit by bit. Make right Effort, but not all-consuming, strenuous, do-or-die effort.
Breathe, sit, and be still.
Besides that, I often find it useful to practice mindfulness of the body during activities. But the precepts are really the best practice I think.
You can't be mindful of the present moment. You can only be mindful IN the present moment. Mindfulness needs an object, in body or mind. The present moment is not such an object. Still a lot of teachers use this terminology, but they mean mindfulness of the things that arise in the moment, not the moment itself.Hope this can clarify things a bit.
Metta!
This is good. As I also said before (so you can look back for a more eleborate reply) and as @Federica just said: Focus on this silence and it will grow, become longer. Eventually all thoughts will fade away.
Metta!
You are experiencing 'hot boredom' which is a stage after the excitement of newness. Push on through for cold boredom where your meditation is like a mountain stream and just is; it can be itself.
Metta
Hot boredom is a term Trungpa Rinpoche used. It means that you are very concerned with where you are and what else you could do. What is the right book? Is my meditation any good? When will I get to the good stuff?
Cool boredom is when you let go and just be effortless in sitting not demanding any experience. Just like 'here I am'. Let the meditation happen. That effortlessness actually points to the right effort in the 8fold because right effort is joyful. Liberation stewing is the joy released.
Does that make sense. I am not sure I have this right, I'm just going from my readings of Trungpa and my own meditation practice which is derailed by my illness.
I'm not sure what tradition you follow so just take what I say with a grain of salt.
In my practice I view thoughts as luminous displays of dependent origination. With such view one doesn't need to get rid of thoughts. Thoughts appear due to conditions and they drop away due to conditions.
Thus any aversion or attachment towards a thought is extra.
Bare attention is very important when it comes to meditation. In thinking just thoughts, no thinker. The thought is all there is. There is no awareness watching the thought. That sensation of an awareness watching a thought creates the illusion that one can control thoughts and that one is apart from thoughts. But that awareness is merely a non conceptual grasping between the space of thoughts.
What you must realize is that in the process of thinking there is only the arising thought. There is no extra awareness. The thought itself is the awareness. And each instant of thought is disjointed.
That means one thought. another thought. another thought. There is no true link other than thought itself.
Now if this can be done in bare attention one should examine the corelessness of thought. Thought itself is magical. It appears to no one. It abides no where. It goes no where. It is a luminous display of dependent origination.
Thinking (mind sense making contact with mental object) = thought consciouness.
Because of conditioned arising the thought is completely coreless and devoid of entity. But that doesn't deny its vivid, luminous arising.
So I know that's a lot of crap to take in.
Its best to have right view, which can be directly touched through direct perception.
For instance, say to yourself in thinking just thoughts no thinker. The thinker is an after thought. An inference. There is no thinker behind the thought. There is only the thought. Just focus on that.
Thus the thought shouldn't be let go of. But the thought should be seen for what it is. Just a thought.
Once you get good at that. Insert the 18 dhatus. Start to see how the sense organs make contact with sense objects thus resulting in that instant of consciousness. All of this is happening simultaneously. But this is difficult unless one can have bare attention as this arising thought, smell, taste, sensation, sound, color/shape/form.
mindfulness of the body is the body.
there is no awareness apart from the object.
In the Theravada or ‘Way of the Elders’ tradition, a very important doctrine is that of the Three Characteristics of Existence, namely anicca (impermanence), dukkha (unsatisfactoriness), and anatta (non-self). Both in theory and practice, insight into the Three Characteristics is considered of paramount importance in the realization of nibbana, the ultimate state of freedom from all suffering. Nyanaponika describes the heart of Buddhist meditation as the simple but effective method of bare attention, which he defines as ‘the clear and single-minded awareness of what actually happens to us and in us, at the successive moments of perception’. Bare attention consists in the bare and exact registering of the object of perception through the six senses (eyes, ears, nose, tongue, body, and mind) before associative and abstract thinking takes place. Sustained and diligent application of bare attention to the four domains of mindfulness, namely the body, feelings, mind, and mental objects, is thought to lead the meditator to the realization that nowhere behind or within the psychophysical continuum can any individual agent or abiding entity called the ‘self’ be detected. Nyanaponika also emphasizes the usefulness of anapanasati or mindfulness of breathing in enabling the meditator to see the conditioned nature of the body, by virtue of the very fact that the breathing process is dynamic, essentially linked to existence, and dependent on the efficient functioning of certain organs. The nature of the body as activated by impersonal processess, and thus without any substance, thus becomes evident.
Dhiravamsa, another contemporary meditation teacher in the Theravada tradition, advocates the practice of non-attached awareness, which consists in the dynamic and alert observation of all sensations, emotions, and thoughts. He emphasizes the need to spontaneously observe and investigate one’s experience free from the grip of authority – be they some teacher’s words or one’s preconceived ideas. According to him, meditation can be found by looking, listening, touching, tasting, talking, walking, standing, in all movements and in all activities. For example, when one is able to look or listen with great attentiveness, clarity, and without a single thought, one can then experience the flow of awareness that is without any reactivity, reasoning, and sense of self. In talking about hearing with awareness, he says:
If there were myself acting as the hearer apart from the hearing, then "I am" would be separated from "myself" which has no corresponding reality. For "I am" and "myself" is one and the same thing. Hence I am hearing.
In this experience of the non-duality of subject and object, there is a realization of the absence of any permanent and independently existing ‘experiencer’ apart from the experience. This state is characterized by tremendous joy and bliss, a great clarity of understanding and complete freedom.
Ajahn Sumedho, a foremost Western disciple of the famous Thai meditation master Ajahn Chah, speaks about the silent observation of all that arises and passes away in one’s body and mind in an open spirit of ‘letting go’. The gentle calming and silencing of the mind is encouraged so as to create a space in which to observe the conditions of the body and mind. In particular, meditation on the body is done with a sweeping awareness of all the various sensations that arise throughout the body, for example the pressure of one’s clothes on the body or the subtle vibrations on the hands and feet. This awareness can also be concentrated in a gentle and peaceful way on any particular area of the body for further investigation. The mind, consisting of perceptions (sanna), sensations (vedana), mental formations (sankhara), and consciousness (vinnana), is also observed with a silent awareness. As Ajahn Sumedho says:
Investigate these until you fully understand that all that rises passes away and is not self. Then there’s no grasping of anything as being oneself, and you are free from that desire to know yourself as a quality or a substance. This is liberation from birth and death.
Another technique advocated by Sumedho is that of listening to one’s thoughts. The meditator is asked to allow mental verbalizations and thoughts to arise in the mind without suppressing or grasping after them. In this way, what is normally held below the threshold of consciousness is made fully conscious. Verbalizations associated with pride, jealousy, meanness, or whatever emotions are seen for what they are – impermanent, selfless conditions arising and passing away. The thought "Who am I?" is purposefully generated to observe its arising from and dissolving into the empty space of the mind. By doing this, one realizes the lack of a substantial and existing self within the processes of one’s thought.
Thich Nhat Hanh, a Vietnamese Buddhist monk who represents a confluence of both the Theravada and Mahayana (literally ‘Great Vehicle’) Zen tradition, is a well-known peace activist as well as respected meditation teacher who leads retreats worldwide on the ‘art of mindful living’. In his teachings, Thich Nhat Hanh emphasizes the twin practices of ‘stopping’ or concentration, and ‘observing’ or insight. In ‘stopping’, one practises conscious breathing in order to come back to oneself and to regain composure of body and mind. In ‘observing’, one illumines one’s body and mind with the light of mindful awareness in order to see deeply their true nature. Through the simple practice of consciously following one’s breath and attending to one’s body in the process of breathing, there comes a time when the breath, body, and mind very naturally becomes unified. One is then ready to clearly observe and look deeply into the feelings (vedana), internal formations (sankhara), and mental objects (dharmas) that arise in the field of awareness. In this process of looking, Thich Nhat Hanh says that to observe is to be one with the object of observation. The subject of observation is not one’s self, but the faculty of mindfulness which has the function of illuminating and transforming. As Thich Nhat Hanh says:
Mindfulness is the observing mind, but it does not stand outside of the object of observation. It goes right into the object and becomes one with it. Because the nature of the observing mind is mindfulness, the observing mind does not lose itself in the object but transforms it by illuminating it, just as the penetrating light of the sun transforms trees and plants.
This method of penetrative observation leads one to realize deeply that the awakened mind is not separate from the deluded mind, and that behind the illumination, there is neither one who illumines nor one who is illumined. In short, the observer is the observed:
If we continue in our mindful observation there will no longer be a duality between observer and observed.
In this respect, Thich Nhat Hanh is articulating an insight essentially similar to that of Dhiravamsa. But Thich Nhat Hanh goes further than that. He says that there comes a point in time at which, when one’s observation of this body and mind becomes sufficiently deep, one realizes directly the essential interdependence of oneself with all beings and indeed, with all things. In this experience of insight, which he calls ‘interbeing’, there is no longer any separation between an independently-existing self and all that is external to it – in fact, one is the world. To experientially understand this profound truth is to have penetrated into the core of anatta.
Shunryu Suzuki (1905-1971), a direct spiritual descendant of the great thirteenth-century Zen master Dogen, came to America from Japan in 1958. His teachings, simple and direct, are focussed around the practice of the ‘beginner’s mind’ – that innocence of first inquiry characterized by the attitude which includes both doubt and possibility, and the ability to perceive things always as fresh and new. Commenting on the practice of breathing in zazen or sitting meditation, he says:
The air comes in and goes out like someone passing through a swinging door. If you think, "I breathe", the "I" is extra. There is no you to say "I". What we call "I" is just a swinging door, which moves when we inhale and when we exhale. It just moves; that is all. When your mind is pure and calm enough to follow this movement, there is nothing: no "I", no world, no mind nor body.
Like Thich Nhat Hanh, Suzuki emphasizes the correct practice of mindful breathing in which there is no independent observer apart from the observed – in other words, the experience of anatta. He goes on to say that when one is fully concentrated on the breathing, there arises the realization of the ‘completely dependent’ yet ‘independent’ nature of existence, of which he says:
When we become truly ourselves, we just become a swinging door, and we are purely independent of, and at the same time, dependent upon everything… So when you practise zazen, your mind should be concentrated on your breathing… Without this experience, this practice, it is impossible to attain absolute freedom."
http://awakeningtoreality.blogspot.com/search?q=mindfulness+of+body
the thought is consciousness arising dependent on the conditions of mind + mind object making contact.
The I AM is added. There is no I Am other than the thought. Or referencing back to an entity as "awareness".
This I AM is Hinduism and an added extra to experience, which is always non dual and arisen dependent on conditions.
Mindfulness is first attended in the subject/object duality. But eventually the duality collapses because it is just a view on reality and not inherent in reality itself.
Dependent origination happens all at once and the experience is always the effect or consciousness appearing.
Hope this makes things clear. The article above articulates it in various other traditions.
If you didn't spin off you wouldn't be able to view that 'coming back'. The coming back is the nature of mind to become aware and it has to do with emptiness of self nature to the thoughts. If the thoughts were permanent you would never be able to 'come back'.
- so i m trying to stop a thought with another thought - then i say to my mind to focus on my breath - then again a thought comes that i m saying to my mind to focus on my breath -
And you do that each day for about 20 to 30 minutes for the rest of your life!
May the joy of meditation be with you.
But in Buddhism the mind is also considered to be a sense organ, so there is mind, mind-consciouness and mental objects. So there is consciousness of mental objects like thoughts.
"Whatever we see, it is not I, not me, nor a man, not a woman. In the eye, there is just color. It arises and passes away. So who is seeing the object? There is no seer in the object. Then how is the object seen? On account of certain causes. What are the causes? Eyes are one cause; they must be intact, in good order. Second, object or color must come in front of the eyes, must reflect on the retina of the eyes. Third, there must be light. Fourth, there must be attention, a mental factor. If those four causes are present, then there arises a knowing faculty called eye consciousness. If any one of the causes is missing, there will not be any seeing. If eyes are blind, no seeing. If there is no light, no seeing. If there is no attention, no seeing. But none of the causes can claim, "I am the seer." They're just constantly arising and passing.
As soon as it passes away, we say, "I am seeing." You are not seeing; you are just thinking, "I am seeing." This is called conditioning. Because our mind is conditioned, when we hear the sound, we say, "I am hearing." But there is no hearer waiting in the car to hear the sound. Sound creates a wave, and, when it strikes against the eardrum, ear consciousness is the effect. Sound is not a man, nor a woman; it is just a sound that arises and passes away. But, according to our conditioning, we say, "That woman is singing and I am hearing." But you're not hearing, you are thinking, "I am hearing." Sound is already heard and gone. There is no "I" who heard the sound; it is the world of concept. Buddha discovered this in the physical level, in the mental level: how everything is happening without an actor, without a doer - empty phenomenon go rolling on."
http://awakeningtoreality.blogspot.com/search/label/Munindra
Mind is also non dual already. Always just thoughts no thinker. No awareness having thoughts. That awareness is just the space between thoughts, which is just another thought.
@porpoise: nice discussion going on with @taiyaki.
Well, after going through above posts of @taiyaki, one question came to my mind now: at any single moment, does the mind is doing only one activity or it can do multiple activities? sounds like a wierd question - but let me try to explain the question - in my meditation, sometimes i have observed that (due to my always chattering mind) when i was observing the silence gap, then in the background i was feeling that a very slow chatter was going on asking - is currently there is some thought or is it silence or is my mind's attention going towards external sounds. it is wierd to say this, but i think i was observing this that even though i think there was no thought at that time and it was silence and somehow the external sounds were low, still that questioning was somehow coming to my mind - is there currently no thought in my mind or is there some thought somewhere. so this lead me to ask the above question that at any single moment, can the mind be doing more than one activity parallely, or it does one activity and then moves on to some other activity so quickly that we cannot notice it but doing only one activity at any moment?
One story, i heard, which i think you all should have also heard about the teacher taking the student up the hill to show the sunset and the condition was that if the student spoke, then the teacher will not take that student again with him. the reason the teacher said was - if the student spoke like what a beautiful sunset, then the student was not seeing the sunset, but seeing the words. So this story also does it suggest that - at any moment, the mind can do only one activity - like if speaking, then seeing the words - if hearing, then hearing the sound - if seeing, then seeing the object etc - or - can the mind do multiple activities in parallel in a single moment?
Any ideas please. Thanks in advance.
Of course it can.
which is why you can be washing up and thinking about getting the car fixed, at the same time.
(At least, women can...:D)
I can be knitting and following a tv programme, or baking a cake and listening to a discussion programme on BBCRadio 4 or be doing the ironing and supervise a child...
Notice how all these tasks have a "Yin" and a "Yang", that is to say, one is passive, the other is active... but they nevertheless both require paying attention....