GUIDED MEDITATION VI: DHAMMAS

GUIDED MEDITATION VI: DHAMMAS

Begin the meditation session using the instructions for mindfulness of breathing. (see page 37). When the attention has been stabilized on the breath for a few minutes, open the awareness up to all of your experience. When an object arises in your field of awareness, be it body sensations, sounds, feeling tones, or mind states simply notice it. As objects of mindfulness, these experiences are noted as well as their relationships with each other. For example, when investigating a sensation in the body, notice the sensation, its relationship (if any) to the breath, any associated feeling tones, and any thoughts or emotions related to the sensation. You can use the labeling process. If the mind gets too attached to the experience, becomes lost in analysis, or drifts aimlessly, return the awareness to the anchor of the breath.

When investigating dhammas, begin by noticing if one or more of the dhammas are present. For example you can ask, “Is there sensual desire (a hindrance) present?” or “What aggregate is noticed now and what does clinging to it feel like in the body?” or “Is there clinging to one of the senses and where is that felt in the breath? What is the feeling tone?” or “Is there an awakening factor present (i.e., mindfulness, joy, calm etc.)?” As skill in working with dhammas increases, the breath and body will help you determine what factors are present. For example, if the breath is rapid and shallow and the body is tense, there may be a hindrance such as ill-will present or there may be clinging to a sight. If the breath and body are relaxed and at ease, factors such as joy and calm may be present. As you work more with these factors they become more apparent. As your practice develops you can also work with the other

dhammas (i.e., the 5 aggregates, 6 sense bases, 7 factors of awakening, and the 4 noble truths.) Ultimately the goal is to experience all phenomena through the understanding of the 4 noble truths. During meditation, if the mind is struggling with determining which factors are present, return the awareness to the sensations of breathing. When the meditation session is over, end as usual (see page 37).