Recognize Repeat
Release
Return
Relax Re-smile
Bhante Vimalaramsi Dhammasukha Meditation Center
SIMPLE, EASY TO UNDERSTAND MINDFULNESS
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bhantev4u@dhammasukha.org
WHAT IS MEDITATION? Meditation (B h ā v a n ā ) is “ o b s e r v i n gh o wmi n d ‟ s attention moves moment-to-moment in order to see clearly and p r e c i s e l y „ H O W‟ t h e impersonal (a n a t t ā ) process of Dependent Origination (Paticca S a mu p ā d a ) occurs
Ignorance Aging, Death, P a i n , …
Formations
Consciousness
Birth
Dependent Origination
Habitual Tendencies
Mentality Materiality
Clinging
Six-fold Base
Craving
Contact Feeling
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WHAT IS MINDFULNESS Mi n d f u l n e s s i s“ r e me mb e r i n gH O Wt oo b s e r v emi n d ‟ s attention as it moves moment-to-moment and remembering what to do with any arising p h e n o me n a ! ”
Successful meditation needs a highly developed skill of Mi n d f u l n e s s . T h e“ 6 R ‟ s ” t r a i n i n gt a u g h t a t Dhamma Sukha Meditation Center is a reclaimed ancient guidance system which develops this skill.
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bhantev4u@dhammasukha.org
T H E 6R ’ S Development of mi n d f u l n e s s( o n e â€&#x; s observation power) recollects each step of the practice cycle. Mindfulness is like the arrow that recollects to move to the next step.
Recognize Repeat
Release
Return
Relax Re-smile
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RECOGNIZE Recognize
Release
Relax
Re-smile
Return
Repeat
Mindfulness recollects how the meditator can recognize and observe any movement of mi n d â€&#x; s a t t e n t i o nf r o mo n et h i n gt oa n o t h e r . This observation notices any movement of mi n d â€&#x; s a t t e n t i o na w a y f r o ma no b j e c t o f meditation. With careful non-judgmental observation, the meditator will notice a slight tightening sensation.
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RELEASE Recognize
Release
Relax
Re-smile
Return
Repeat
When a feeling or thought arises, the meditator R E L E A S E Si t , l e t â€&#x; s i t b et h e r ew i t h o u t g i v i n g anymore attention to it. The content of the distraction is not important at all, but the mechanics of HOW it arose are important! Just let go of any tightness around it; let it be there without placing attention on it.
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RELAX! Recognize
Release
Relax
Re-smile
Return
Repeat
After releasing the feeling or sensation, and allowing it to be without trying to control it, there is a subtle, barely noticeable tension within mind/body. Craving always first manifests as a tightness or t e n s i o n i n b o t h o n e ’ s mi n d a n d b o d y ! One has a momentary opportunity to see and experience the true nature and relief of cessation (of tightness and suffering) while performing the RELEASE/RELAX steps.
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bhantev4u@dhammasukha.org
RE-SMILE Recognize
Release
Relax
Re-smile
Return
Repeat
Learning to smile with mind and raising slightly the corners of the mouth helps mind to be observant, alert and agile. Getting serious, tensing up or frowning causes mi n dt ob e c o meh e a v y a n do n e ‟ s mindfulness becomes dull and slow. O n e ‟ s i n s i g h t s b e c o memo r ed i f f i c u l t t os e e , t h u s s l o w i n gd o w no n e ‟ s u n d e r s t a n d i n go f Dhamma.
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bhantev4u@dhammasukha.org
RETURN / RE-DIRECT Recognize
Release
Relax
Re-smile
Return
Repeat
Gently re-d i r e c t mi n d ‟ s a t t e n t i o nb a c kt ot h e object of meditation (that is the breath and relaxing, or metta and relaxing) continuing with a gentle collected mind to use that o b j e c t a s a“ h o meb a s e ” . In daily life, having been pulled off task, this is where one returns their attention back to releasing, relaxing, and re-smiling into the task.
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bhantev4u@dhammasukha.org
REPEAT Recognize
Release
Relax
R e p e a t i n gt h e“ 6 R ‟ s c y c l e ” o v e r a n do v e r a g a i n eventually replaces old habitual suffering. The reasons are because we:
Re-smile
Return
Repeat
See and experience for ourselves what suffering actually is; Notice the cause, which is becoming involved with the tension and tightness in any way; Experience how to reach the cessation by releasing and relaxing; Discover how to exercise the direct path to that cessation of suffering that we cause ourselves.
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bhantev4u@dhammasukha.org
SUMMARY Sharpening the skill of mindfulness is the key to simple and smooth meditation. Developing mindfulness, knowledge and wisdom grow naturally as one sees HOW things work by witnessing the impersonal process of dependent origination. T h ep r a c t i t i o n e r ‟ s d e g r e eo f s u c c e s s i s d i r e c t l y p r o p o r t i o n a l t o how well they understand mindfulness, follow the precise i n s t r u c t i o n s , a n du s et h e“ 6 R ” p r a c t i c ei nb o t ht h es i t t i n g p r a c t i c ea n di no n e ‟ s d a i l y l i f e .
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CONTACT Dhammasukha Meditation Center •RR1 Box 100 Annapolis, MO 63620 •Tel: 573-546-1214 •www.dhammasukha.org
Bhante Vimalaramsi •E-mail: bhantev4u@dhammasukha.org
Sister Khema •E-mail: sisterkhema@dhammasukha.org
bhantev4u@dhammasukha.org