Living a few blocks from the Zen Center is decidedly a perk of life in San Francisco. I have zero excuses to prevent me from skipping down the street to join others in meditation training, which is where I discovered this book.
Tremendously useful as you are developing your own meditation practice, or refining an existing one. Gunaratana breaks down the monkey mind into its various parts; we categorize experiences as good/bad/neutral and either obsessively grasp for the good, obsessively reject the bad, or ignore the neutral. Most of life exists in that neutral zone, so start paying attention and enjoy it.
The book teaches insight meditation, cultivating mindfulness by using the tool of concentration. Real peace comes when you stop chasing it. Vipassana meditation shows you how to be detached as you watch your thoughts rise up, see yourself reacting without getting caught up in your reaction, escape the obsessive nature of thought, examine the process of perception.
As you sit and watch your breath, the book offers great tips on counting: when breathing in, “one, one, one, one…” and breathing out “two, two, two, two…” up to 10, repeat; count rapidly up to 10 with each inhale and exhale (this worked wonders for me, keeping my mind busy with numbers); joining inhale and exhale as one count, up to five then back to one. Pro-tip: if you’re sleepy, taking a deep breath and holding it will help warm your body up and banish sleepiness.
Something I’m in desperate need of: cultivating a feeling of “universal loving friendliness.” Start by banishing thoughts of self-hatred and condemnation, then work outward to direct a flow of good intention to your family, friends, enemies, and strangers. He recommends setting this intention before each meditation session (and continuing throughout the day, especially right before bed because it helps you “sleep well and to prevent nightmares. It also makes it easier to get up in the morning. And it makes you more friendly and open toward everybody, friend or foe, human or otherwise.”)
So whaddya do about all those distractions? Anyone who’s attempted to meditate knows how easily thoughts slip in and hijack you. He recommends asking about the distraction: what is it, how strong is it, how long does it last. This enables you to divorce yourself from the distraction, step back, view it objectively. You’ll note the distraction, note its qualities, then return to your breath.
Besides sitting mediation, there’s also walking meditation, and during longer retreats you switch between the two. Walking meditation is slow, hands either in front or in back or at sides (whatever’s most comfortable), breathe in lift heel of one foot, breathe out rest foot on toes, breath in lift foot, carry forward, breathe out foot down to floor, repeat.
To practice loving friendliness:
May my mind be filled with the thoughts of loving-friendliness, compassion, appreciative joy and equanimity. May I be generous. May I be gentle. May I be relaxed. May I be happy and peaceful. May I be healthy. May my heart become soft. May my words be pleasing to others. May my actions be kind.
May all that I see, hear, smell, taste, touch, and think help me to cultivate loving friendliness, compassion, appreciative joy, and equanimity. May all these experiences help me to cultivate thoughts of generosity and gentleness. May they all help me to relax. May they inspire friendly behavior. May these experiences be a source of peace and happiness. May they help me be free from fear, tension, anxiety, worry, and restlessness.
No matter where I go in the world, in any direction, may I greet people with happiness, peace, and friendliness. May I be protected in all directions from greed, anger, aversion, hatred, jealousy, and fear.