How to read the posts

The posts are arranged here with the most recent appearing at the top of the page. If you are new to the blog, you might find it useful to start with the first posts. Go to the blog archive on the lower right to access the posts in the order in which they were written.

Saturday, August 24, 2013

Fall 2013 group: Cultivating emotional balance

I will be facilitating a meditation group over eight weeks beginning on Wednesday, September 25th, from 5PM to 6:30 PM at 16 Billa Street in Bancroft, Ontario.

The theme for this workshop will be "Cultivating Emotional Balance."  We will be examining concepts of equanimity and balanced sensitivity and exploring the role that contemplative practices have in meeting challenging circumstances particularly those we encounter in our emotional lives.  The sessions will be experiential with exercises for dealing with emotional imbalances and enhancing positive values and ways of relating to ourselves and others.

There is no charge for those attending the group.  If you want further information contact me by email (

Alan McAllister

Wednesday, July 17, 2013

Contemplating non-self in the six sense bases

From the Numerical Discources (The Book of the Tens, Sutta 60, p. 1412), translated by Bhikkhu Bodhi:

And what, Ananda, is the perception of non-self?  Here, having gone to the forest, to the foot of a tree, or to an empty hut, a bhikkhu reflects thus:
The eye is non-self, forms are non-self;
The ear is non-self, sounds are non-self;
The nose is non-self, odors are non-self;
The tongue is non-self, tastes are non-self;
The body is non-self, tactile objects are non-self;
The mind is non-self, mental phenomena are non-self.
Thus he dwells contemplating non-self in these six internal and external bases.  This is called the perception of non-self.

Thanks to Jerome Courtemanche for pointing out this passage to me.  

Tuesday, July 16, 2013

The contemplation of the six sense bases

3. The Six Internal and External Sense Bases
And further, monks, a monk lives contemplating mental objects in the mental objects of the six internal and the six external sense-bases.
How, monks, does a monk live contemplating mental objects in the mental objects of the six internal and the six external sense-bases?
Herein, monks, a monk knows the eye and visual forms and the fetter that arises dependent on both (the eye and forms); he knows how the arising of the non-arisen fetter comes to be; he knows how the abandoning of the arisen fetter comes to be; and he knows how the non-arising in the future of the abandoned fetter comes to be.
He knows the ear and sounds... the nose and smells... the tongue and flavors... the bodyand tactual objects... the mind and mental objects, and the fetter that arises dependent on both; he knows how the arising of the non-arisen fetter comes to be; he knows how the abandoning of the arisen fetter comes to be; and he knows how the non-arising in the future of the abandoned fetter comes to be.
Thus he lives contemplating mental objects in mental objects internally, or he lives contemplating mental objects in mental objects externally, or he lives contemplating mental objects in mental objects internally and externally. He lives contemplating origination factors in mental objects, or he lives contemplating dissolution factors in mental objects, or he lives contemplating origination-and-dissolution factors in mental objects. Or his mindfulness is established with the thought, "Mental objects exist," to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus, monks, a monk lives contemplating mental objects in the mental objects of the six internal and the six external sense-bases.
From the Satipatthana Sutta, translated by Nyanasatta Thera 

Sunday, July 7, 2013

The practice of sense-base acuity

I have been using a form of meditation that I think is very effective in strengthening and maintaining focus while doing sitting meditation.  I have found it most useful when I seem to be in a period of excessive wandering, planning and ruminating.  The meditation employs focused attention and open monitoring in a set sequence.  The procedure involves focusing exclusively in turn on each of the six sense bases (seeing, hearing, smelling, tasting, touching and thinking) and then opening up to all of them before cycling through them again.

Those familiar with the Mindfulness-Based Stress Reduction body scan or the Goenka method of scanning body sensations from head to toe will see some similarities to this practice.  Sense-base acuity practice is a variant of contemplation of the sense-bases (ayatanadescribed in the Satipatthana Sutta as a dhammanuppassana practice, one of the fourth foundation of mindfulness.

Begin by focusing on seeing, either with eyes open or closed.  You will be aware of sights before you if your eyes are open or, if your eyes are closed, variations of light and shadow.  Focus your energy on exercising the organ of sight or the "eye sensitivity" by trying to see whatever is before you without identifying or associating to what appears, all the time noting, "seeing, seeing, ...."  If no sight is particularly present, be aware of the eye sensitivity itself.  After a few minutes, switch to hearing.

Focusing your energy on exercising the "ear sensitivity" by detecting sounds that occur, all the time noting "hearing, hearing,...."  If no particular sound appears, be aware of the ear sensitivity.  Again, after a few minutes, switch to smelling.

The dominant senses during eyes closed sitting meditation are hearing and touching and, if your eyes are open, also seeing.  Smelling and tasting are not usually as evident and are best practiced during eating meditation.  However, focusing energy on smelling while doing sitting meditation may reveal subtle smells or the absence of smell, in which case, awareness of the sensitivity may be effective.  Focusing on tasting in sitting meditation is facilitated by briefly swallowing and moving the tongue around the mouth.  You may detect various tastes.  You can then move on to the next sense base.

Focusing on touching sensation opens up a range of bodily sensation.  Begin by noting the whole body and its contact with the surfaces it touches, go then to dominant sensations that are present and, if evident, to the rising and falling of the abdomen or to the sensations of the breath at the nostril.  Again,  after a few minutes, shift to noting thinking.

Putting energy into noting thinking may effectively dispel whatever thinking is occurring.  Try to detect nuances.  Is the thinking past or future focused?  Is it tinged with emotions?  How does it relate to physical sensations that may be occurring?

The final step is simply generalizing the energy you have developed through the exercise and opening up to whatever sensations occur.  You can also return to a breath focused practice.  You can do this as long as you do not drift off into excessive wandering or thinking that goes unnoticed for lengthening periods of time. When this occurs, you should begin cycling through the six senses again.  In my experience doing this practice only a few times during a period of sitting meditation generates enough energy to keep me focused throughout the remainder of the sitting and the effects of the practice sometimes even carry over to subsequent meditation sittings.

Thursday, June 27, 2013

End of spring 2013 group

We had our last meeting of the meditation group for this spring.  We ended with walking, sitting and loving-kindness meditation.  During our sitting meditation, Jerome, a visitor from Montreal, recited a poem, "A single excellent night."  We ended with a discussion of the fourth foundation of mindfulness (meditation on the sense bases).  A resumption of the group is planned for the fall.

As a celebration, we are all meeting at the Sword Motor Hotel in downtown Bancroft for an Indian banquet.  Anyone reading this is welcome to attend.

The poem:

“Let not a person revive the past 
Or on the future build his hopes; 
For the past has been left behind 
And the future has not been reached. 
Instead with insight let him see 
Each presently arisen state; 
Let him know that and be sure of it, 
Invincibly, unshakably. 
Today the effort must be made; 
Tomorrow Death may come. who knows? 
No bargain with Mortality 
Can keep him and his hordes away, 
But one who dwells thus ardently, 
Relentlessly, by day, by night -- 
It is he, the Peaceful Sage has said, 
Who has had a single excellent night.”  

Tuesday, May 7, 2013

Shameless self-promotion

My book, The Attentive Mind Workbook:  Self-healing through Meditation, provides a complete introduction to meditation in the vipassana or insight tradition with a focus on dealing with mental suffering.

The book can be obtained from my website (, 
from Caversham Booksellers in Toronto (
or from major online booksellers (, etc.).

This is the description of the book from the back cover:

A step-by-step guide to developing a meditation practice directed at self-healing, personal growth, and the creation of positive emotions

Meditation is a means of cultivating attention that has been rediscovered by modern psychological science as a tool for self-discovery and self-healing. Its techniques and insights are increasingly employed in therapy for individuals with many forms of mental suffering, from stress to serious mental disorders. This workbook is designed as a self-help guide based on one of the most thoroughly studied meditation traditions, variously known as insight meditation, mindfulness meditation, and Vipassana.

The householder's path

In many religions, there is a distinction between the those who turn away from the world, the renunciate (monks and nuns), and the householder or layperson who remains very much in the world.  The renunciate is usually celibate and has few if any possessions, sometimes living in a community of fellow renunciates or living a solitary life in a hermitage or even a cave.  Often the renunciate depends on his community or laypeople for the necessities of life.  The householder typically has a family and possessions and works for a living.  Whereas the renunciate is devoted to praying, meditating and doing good works, the householder has many responsibilities for maintaining the "household" whatever it consists of.  In spiritual terms, the advantage of the life of the renunciate is the freedom to concentrate on reflection, study, meditation and other devotional activities.  The advantage of the life of the householder is having the opportunity to experience the simple pleasures of life, including the joys of family life, conjugal satisfaction and the enjoyment of other sensory pleasures (in moderation, of course).  The opportunity to practice meditation was open to the householder on a daily basis and during meditation retreats lasting a few days to months to years when they could practice in the manner of a renunciate.  

The Buddha did not disparage the householder's path.  In fact, there are several examples in the scriptures of laypersons who achieved various stages of enlightenment including the full enlightenment of the arahant.  

Wednesday, May 1, 2013

Opening to insight: Dukkha and suffering

The Pali term dukkha is frequently translated as "suffering."  However, many translators prefer the term "unsatisfactory."  But it appears that context may be very relevant to which translation is most appropriate.

The three marks of existence are impermanence (anicca), suffering or unsatisfactoriness (dukkha) and non-self (anatta).  Everything is impermanent, and this is unsatisfactory.  No matter what we do, no matter how enlightened we may become, this characteristic of the impermanence of conditioned existence does not disappear.  Suffering is another matter.  This is evident by an examination of the Four Noble Truths.

The first noble truth is as follows:
"This is the noble truth of dukkha: birth is dukkha, aging is dukkha, illness is dukkha, death is dukkha; sorrow, lamentation, pain, grief and despair are dukkha; union with what is displeasing is dukkha; separation from what is pleasing is dukkha; not to get what one wants is dukkha; in brief, the five aggregates subject to clinging are dukkha."

"Suffering" as a translation for dukkha seems to work here.  The second noble truth indicates that craving is the origin of dukkha.  Again, "suffering" as a translation for dukkha works.  We suffer in so far as we have craving for essentially anything that has to do with conditioned existence.  The third noble truths tell us that there is the possibility of the cessation of dukkha.  The fourth noble truth tells us that the path to the cessation of dukkha is the Noble Eightfold Path.  "Suffering" as a translation works well in these contexts.  However, while the suffering of an arahant, an enlightened one, may cease, the unsatisfactory characteristic of conditioned existence does not.  The difference is that the arahant, who is no longer subject to craving, need not suffer because of it.

I am not a Pali scholar and so must rely on the expertise of others.  As many Pali scholar's have argued, there is no satisfactory English equivalent for the word dukkha.  Translating it as "suffering" works in some contexts but not in others as does translating it as "unsatisfactory."

This is not a semantic quibble but affects how we think of what we are doing when we are meditating and following a spiritual path.  It is pessimistic and not reflective of the Buddhist view to say that suffering is a mark of existence and, by implication, inescapable.  It is more accurate to say that conditioned existence is unsatisfactory but that we need not cling to what is impermanent and be subject to craving; by following the path, we can be liberated from suffering.

    Sunday, April 28, 2013

    Opening to insight: The four foundations of mindfulness

    The Satipathana Sutta (translated as The Foundations of Mindfulness) provides instructions on different ways to meditate.  There are four references for establishing mindfulness:  body, feeling, consciousness and mental objects.  The most often quoted portion of the sutta is as follows:

    "Here, bhikkhus [monks] , a bhikkhu lives contemplating the body in the body, ardent, clearly comprehending (it) and mindful (of it), having overcome, in this world, covetousness and grief; he lives contemplating the feelings in the feelings, ardent, clearly comprehending (them) and mindful (of them), having overcome, in this world, covetousness and grief; he lives contemplating consciousness in consciousness, ardent, clearly comprehending (it) and mindful (of it), having overcome in this world covetousness and grief; he lives contemplating mental objects in mental objects, ardent, clearly comprehending (them) and mindful (of them), having overcome, in this world, covetousness and grief."

    A focus on breathing while meditating is a form of body contemplation.  The Mahasi technique is body focused.  One observes the rising and falling of the abdomen, noting other objects as they arise, and then returning to the rising and falling as the default object.  A focus on feeling involves being mindful of feeling tones associated with sensations: pleasant, unpleasant and neutral feelings.  Contemplating consciousness involves being mindful of various mental states such as greed or lust, hate or aversion and delusion or ignorance.  The focus of meditation in contemplation of mental objects can be essentially anything but as seen through categories associated with Buddhist teachings such as the five hindrances, five aggregates and the six sense-bases.

    Opening to insight: The five hindrances

    The five hindrances are obstacles in meditation and in life.  They are manifestations of the three root defilements--greed, hate and delusion.

    The five hindrances are sense desire, ill will; sloth and topor; restlessness, worry and remorse; and doubt.  The first two hindrances, sense desire and ill will, represent the forces of attraction and aversion that we can have towards sense objects and are manifestations of the defilements of greed and anger.  They are the strongest of the hindrances.  The other three hindrances are manifestations of delusion, usually in association with other defilements (Bodhi, 2010).  Although less toxic than the first two hindrances, they too obstruct meditative progress.  Restlessness, worry and remorse disquiet the mind and distract us.  Sloth and topor drain our energy and doubts saps our confidence in what we are doing.  

    In traditional explanations of these hindrances, the simile is employed of the mind being like water.  When sense desire dominates, the mind is like water that is dyed with many bright and alluring colors.  When ill will dominates, the mind is like boiling water.  When restlessness, worry and remorse dominate, the mind is like water churned up by the wind.  When sloth and torpor dominate, the mind is like a stagnant pond choked with weeds and algae.  When doubt dominates, the mind is like muddy water.  For each of the hindrances, the water is disturbed and it is not possible to see clearly through it.

    Monday, April 15, 2013

    Opening to insight: Conditioned existence

    In Buddhist doctrine, everything other than nibbana is conditioned and, as such, subject to arising and passing away and bound up in a causal network that has no beginning or end.  When analysed, all conditioned things are seen as collections (aggregates, khandhas in Pali) rather than independently existing things each of which has a self or essence.  Humans are no exception.  Our psycho-physical being is composed of five aggregates: form or matter, feeling, perception, mental formations and consciousness.  All our experiences can be understood in terms of these aggregates and their interaction.  We misunderstand our own nature when we identify ourselves with any one of them, for instance, by seeing the body as one’s self.  The basis for suffering is to be found in these aggregates:  “Whatever we cling to can be found amongst the five aggregates” (Bodhi, 2013).  As such they are called the five aggregates of clinging.

    The doctrine of dependent origination (paticcasamuppada in Pali) provides the framework for understanding conditioned existence.  The doctrine has a general and a specific meaning.  The general meaning is that all things are interdependent and arise by virtue of multiple causes and conditions.  The specific meaning has to do with the cycle of existence (see chart below) often depicted as a wheel of life with 12 links from ignorance (nescience in the chart) to old age and death.

    Saturday, April 6, 2013

    Group meeting in Bancroft

    (Please note change of time from what was previously announced.)

    The spring session of the Bancroft meditation group sponsored by the Bancroft Family Health Team will begin on Wednesday May 1st and meet every Wednesday evening from 5:00 PM to 6:30 PM until June 26th at 15 Billa Street.  The group will be facilitated by Dr. McAllister and is open to members of the North Hastings community.  Beginners and experienced meditators are welcome.  There is no charge.  The format will be flexible and will include instruction in meditation, meditation together and discussion of issues related to day-to-day practice.  The theme of this session will be "opening to insight," bridging from meditation as health enhancing and stress relieving to meditation as a spiritual practice.    

    Sunday, March 24, 2013

    Opening to insight: Kamma and rebirth

    Next to the concept of non-self, perhaps the most misunderstood concept in Buddhism is the concept of kamma (karma in Sanskrit) and rebirth.  Rebirth occurs with every moment.  Actually, there is no self to be reborn.  What carries over from one moment to the next is the consequences of previous actions.  Fundamentally, kamma has to do with mental actions, volitions or intentions, and their results.  The law of kamma is that volitional actions have consequences.  Good actions have good consequences and bad actions have bad consequences.  These consequences, like the actions from which they ensue, have to do with the mind:  “The mind performing a deed is kamma and the subsequent mind is the result of that kamma” (Buddhadasa, 1988).  The impact of good or bad deeds is first of all on the mind performing them.

    Kamma is cumulative and formative, but it is not destiny. The results of past kamma do not wholly determine present kamma.  Kamma is formed in the present, and this is the source of our capacity to make good or bad choices.  If we are trying to live a moral life, we cultivate virtues and try to do good rather than evil, but this does not guarantee us happiness.  It is not only past kamma that determines whether our circumstances in life are favorable or unfavorable; there are many other forces at work (kamma is only one of five natural laws).  Hence, bad things can happen to good people.

    Buddhism offers a way out of kamma, the cessation of kamma through nibhana.  The arahant, the enlightened saint, who is free of all defilements, can still be affected by past kamma but no longer generates fresh kamma.   The arahant acts with volition but these actions "leave no trace on the mental continuum just like the flight of a bird across the sky" (Bodhi, 2011).  Prior to achieving enlightenment, the would-be arahant acted virtuously, perfecting kamma to such an extent that it could be overcome.  Perfecting kamma to end kamma entails breaking the samsaric cycle of birth and death in each moment by freeing oneself from ignorance (avidya) and craving (tanha).

    Thursday, March 21, 2013

    Opening to insight: The three marks of existence

    A somewhat tongue-in-cheek summary of the three marks of existence is as follows:

    Everything changes (anicca).

    That is not satisfying (dukkha).
    It's nothing personal (anatta).

    Anicca is usually translated as impermanence and refers to the fact that everything is constantly changing.  Everything that comes to be passes away.

    Dukkha is a linked characteristic in that this impermanence is experienced as unsatisfactory or as suffering.  There is clearly much about life that is unsatisfactory.  Humans experience old age, sickness and death, for instance.  However, it is not that that there is nothing in this world that brings us happiness, but this happiness we experience has no permanence; it does not last.  Inherent in this happiness is the inevitability of it ending, and it is this which makes it unsatisfactory.  However, it is debatable whether impermanence is inherently unsatisfactory or just that we experience it as such as a result of craving and clinging.

    Anatta refers to the impersonal, the non-self aspect of existence.  There is no enduring essence of anything in this world including the self.  We can see ourselves as being the same over time, but this is actually just an appearance of continuity not evidence of an enduring essence that is actually the same.  There is no "I" beyond this continuity, no soul or ego.  This non-self characteristic extends not just to the self but to all things.

    Insight wisdom (vipassana panna) consists "just of this experience of the three characteristics applied to one's own bodily and mental processes, and deepened and matured in meditation" (Nyanaponika, 2013).

    It is this insight wisdom and what leads up to it that I would like to explore in future posts.

    Opening to insight: The threefold training

    In Theravada Buddhism, the process of liberation involves a threefold training:  sila or morality, samadhi or concentration and panna or wisdom.  Pursuit of this training leads to the abandonment or uprooting of the three unwholesome roots and, when this is accomplished, to nibbana or enlightenment.

    This threefold training is a summary form of the Noble Eightfold Path.  In the Noble Eightfold Path, the morality training is represented by right speech, right action and right livelihood.  The concentration training is represented by right effort, right mindfulness and right concentration.  The wisdom training is represented by right intention and right view.  The practice associated with morality is observance of the appropriate precepts for one's station in life (layperson or monastic) and the cultivation of virtues.  The practice associated with concentration is meditation, and the practice associated with wisdom is insight.

    From this it is clear that sila is the primary training and the foundation for training in meditation and insight.

    Opening to insight: The three unwholesome roots

    Three unwholesome roots-- bird for greed, snake for anger and pig for delusion

    In Theravada Buddhism, the three unwholesome roots are lobha or greed (attachment), dosa or anger (aversion) and moha or delusion (ignorance).  They are the roots of mental suffering and keep us chained to samsara, the cycle of birth and death.  Liberation from suffering involves a process of purification, an uprooting of these kilesas or defilements.

    In Mahayana Buddhism, this unwholesome triad is referred to as the three poisons.  The picture below is very much in keeping with the concept.
    The three poisons by Giruveganus

    Opening to insight: The Four Noble Truths

    According to tradition, the Buddha, as a young man living a life of privilege and ease, encountered dukkha, which can be translated as suffering or, perhaps more accurately, as dissatisfaction.  He sought to understand its nature and causes and the way it could be overcome.  Leaving his home and family, for six years he tried various contemplative and ascetic practices until he devised his own method and attained enlightenment.  At first he considered whether or not to teach what he had learned, but he decided to share his insight and met with a group of men with whom he had previously practiced.  He taught them the Four Noble Truths.  They became his first disciples.

    Briefly put, the Four Noble Truths are as follows:
    1)  Dukkha or suffering is a fundamental aspect of our experience.
    2)  The cause of suffering is tanha or craving.
    3)  The end of suffering is the cessation of craving, which is achieved in enlightenment or nibbana.
    4)  The path to liberation from suffering is the Eightfold Noble Path (right speech, right action, right livelihood, right effort, right mindfulness, right concentration, right intention and right view).  

    Although craving is identified as the cause of suffering, it is not the first cause or the only cause of suffering; it is simply the immediate and most palpable cause of suffering (Walpola Rahula, 1978).  It is a linked in a chain of dependent origination preceded by feeling, contact, and so on, and ultimately back to ignorance.

    Saturday, March 9, 2013

    Opening to insight: Mindfulness

    The movement towards mindfulness meditation as a therapy has been most deeply influenced by Jon Kabat-Zinn who originated the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical Center.  His definition of mindfulness, which has been largely adopted by the therapeutic community, is as follows:  “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (1994, p. 4).

    In a previous post (What is mindfulness?, March 12, 2012), I discussed this definition in some detail.  I will review some points I made earlier, accentuate some of the differences between the traditional Buddhist definition of mindfulness and Kabat-Zinn’s definition and suggest there is value to incorporating into therapy a definition more consistent with the Buddhist definition.

    Mindfulness is an English translation of sati, a word in the Pali language in which the Buddhist scriptures were written.  The word’s original meaning had to do with memory or recollection, which is puzzling, because mindfulness is usually associated with being present-focused.  The meaning of sati has to do with the Buddhist concept of consciousness as being a discontinuous process of extremely brief moments that arise and pass away.  When we are mindful, it is not of something co-occurring but of something that has already past; the happening of which we are mindful may be experienced as present but only because of the close proximity in time of our mindfulness of it.  Mindfulness as sati has to do with keeping an object in mind, of not letting the object just slip away, of not forgetting it.  In fact, because mindfulness “holds” the immediately preceding object in attention, it facilitates later recollection of it (Veliz, 2011; Dreyfus, 2010).
    Another dimension to mindfulness as sati is its evaluative aspect.  Mindfulness is not neutral as the Kabat-Zinn definition implies.  Accompanying sati is sampajañña or clear comprehension, another important Buddhist concept; it is clear comprehension that recognizes the quality of any given instance of consciousness as either wholesome or unwholesome, destructive or beneficial.  Right mindfulness, one of the eight components of the Buddhist path, integrates sati with sampajañña.

    Various commentators (Wallace & Bodhi, 2006) trace the origin of the idea of non-judgmental mindfulness back to a description of mindfulness by a German-born, Sri Lankan monk, Nyanaponika Thera.  Nyanaponika Thera described mindfulness in terms of “bare attention,” a non-conceptual and non-evaluative form of attention in which we observe what is occurring without interference or judgment; it is a “a bare registering of the facts observed, without reacting to them by deed, speech or by mental comment which may be one of self-reference (like, dislike, etc.), judgment or reflection” (Nyanaponika, 1996, p. 30).  However, when later confronted with how his definition had been interpreted in the West, Nyanapokia Thera expressed consternation and clarified that bare attention is only an initial phase in mindfulness (Wallace & Bodhi, 2006).  The practice of bare attention is useful in breaking free from the attitudes that we tend to adopt to what appears before our mind – evaluation in terms of right and wrong, good and bad, pleasant and unpleasant.  Its value is that it lessens the reactivity (i.e., clinging and aversion) that goes with those attitudes.  However, bare attention is not all there is to mindfulness and should be accompanied by clear comprehension.

    The cognitive and evaluative dimensions of mindfulness have been largely ignored in the Western therapeutic application of the concept of mindfulness (Dreyfus, 2010; Veliz, 2011).  Given the emphasis on mindfulness being present focused and non-judgmental, bringing in these dimensions may seem to muddle what otherwise seems to be a fairly straight-forward therapeutic approach to dealing with mental suffering.  On the other hand, the added sophistication of the Buddhist concepts may substantially improve the way we understand mental suffering and approach it therapeutically.  A few points about this may be suggestive.

    It may be useful to work with the evaluative dimension in therapy, for instance, and explore how conventional attitudes dictate our reactions to our experiences.  We will likely find that, at the most basic level, our simple likes and dislikes, our largely non-reflective preferences, our habitual patterns govern our reactions.  What then are we to do?  This may be an interesting exercise, but we need a new framework for understanding how we are to break free of our reactivity.  We need a framework that helps us to understand what is truly good for us and what is not, so that we can respond skilfully rather than simply react.  Value-neutrality is of little help in this regard; we need a framework of values.  Identifying a set of values and working with them therefore becomes a new therapeutic focus.  Those values may be Buddhist values, they may come from some other religious or secular traditions or they may be discovered through inquiry and reflection.  Wherever they come from, they are critical for determining direction and giving purpose in life.  

    To understand the larger context of mindfulness, in posts that follow the theme of "opening to insight," I will cover what I consider to be the most basic relevant to meditation.

    Dreyfus, G. (2010). Is Mindfulness Present-Centered and Nonjudgmental? A Discussion of the Cognitive Implications of Mindfulness. (Unpublished).

    Kabat-Zinn, J. (1994).  Wherever you go, there you are:  Mindfulness meditations in everyday life. New York:  Hyperion

    Nyanaponika Thera.  (1996).  The Heart of Buddhist Meditation.  York Beach, Maine:  Samuel Weiser, p. 30.

    Veliz, Carissa.  (2011).  Equivocalities of the Definition and Practice of Mindfulness:  Comparing the Modern and Traditional Notions of the Term.  (Unpublished).

    Wallace, A. & Bodhi, Bhikkhu. (2006)  The Nature of Mindfulness and its Role in Buddhist Meditation. A Correspondance between B. Alan Wallace & Bhikkhu Bodhii. (Unpublished).

    Opening to insight: Introduction

    Mindfulness meditation is increasingly used as a therapy; it has become mainstream.  The origin of mindfulness therapy is in Buddhist practices, yet there is a growing awareness that mindfulness as it is conceived within psychological therapy diverges from mindfulness as it is conceived traditionally in Buddhism.  This is perhaps for good reason, as most of the people who seek out mindfulness as therapy are not about to become Buddhists.  However, I wonder if something more is being lost than just the religious context.

    I would like to begin a discussion of this issue.  I am going to call it "opening to insight."  The idea is to look at some of the ways in which mindfulness is conceived in Buddhism and some of the related concepts that are central to Buddhism with the purpose of enlivening and enriching the practice of those who might have originally approached mindfulness meditation as a therapeutic modality, as a way of relaxing, quieting the mind or dealing with mental suffering.

    In order to pursue this discussion, I need to provide some very basic information about Buddhist doctrine.  The idea is not to indoctrinate but to educate those who may not be familiar with these doctrines in order to provide a context for understanding the points I wish to make.  Since I am most familiar with Theravada Buddhism, I will focus on it.

    revised--  March 15, 2013

    Monday, March 4, 2013

    Retreats in Myanmar (Burma)

    I just returned from a month (February) in Myanmar.  In addition to travelling around for sight-seeing (Yangon, Mandalay and Bagan), I "sampled" two retreat centers, the Mahasi Center in Yangon and the Shwe Oo Min Center outside of Yangon.  I only stayed a week at each, which is the minimum period allowed.

    Both meditation centers provide lodging and food without cost.  They rely entirely on donations.  Both are training centers for monks and nuns.  It is possible to ordain as a monastic while there (temporary ordination is common in Myanmar), but I presume that one would have to stay for at least a month to do so.  At the Mahasi Center foreigners (monastics and lay persons) stay in separate quarters, but they are mixed at the Shwe Oo Min Center.  At the Mahasi Center everyone eats in the same dining hall, although in different sections.  There is greater integration in the lodgings at the Shwe Oo Min Center, but monks are segregated for meals there.

    Both centers have similar schedules for doing alternating sitting and walking meditation, although the Mahasi Center tags on a later session in the evening.  Wake-up is at 3:30 AM at both.  Neither center enforced the schedules (except for meals), and it was possible to follow one's own schedule for sitting and walking.  Rituals were at a minimum at both.  The expectation at the Mahasi Center is that one observe "noble silence," although there were occasions when one could engage in conversation with a willing participant.  At the Shwe Oo Min Center "noble silence" was observed in the meditation hall and during meals, but there were few restraints on conversation outside of that.  "Talking meditation" and what I would call "noble chatter" were practiced freely.    

    At the Mahasi Center you are given a single room, but at the Shwe Oo Min Center you share a room with another yogi.  As it happened, the yogi with whom I shared a room there was a great guy who had meditated at that center over a long period, and we had many good conversations.

    Although the Mahasi Center is in Yangon and the Shwe Oo Min Center is a "forest retreat" center in a semi-rural area, the Mahasi Center was much quieter.  The level of noise in Myanmar was quite a surprise to me.  The Burmese seem to tolerate loud speakers blaring out music, commercial messages, chanting, calls to prayer and religious talks during much of the day and even during the night.  The Shwe Oo Min Center is surrounded by monasteries and nunneries, and they seem to see it as their mission to let everyone in the vicinity know what they are up to.  I stayed at a monastery close to the Shwe Oo Min Center the first few nights I was in Myanmar so I was somewhat prepared, but, I must confess, I never really got used to so much racket.  The Burmese seem to just laugh it off.  One is almost forced to do "sound meditation" to observe one's reactions to all the noise.

    The other factor that I found difficult to deal with was the heat.  I was prepared for it to be hot, but  I thought that February was not going to be as hot as it turned out to be.  The meditation hall at the Mahasi Center was air-conditioned for part of the day, and there were fans in the sleeping quarters, but there were just ceiling fans in the meditation hall at the Shwe Oo Min Center and no fans in the sleeping quarters.  When temperatures approached 40 C in the midday, I wimped out and tried to find a cool spot.  The only real relief was taking cold showers during the day.

    Another disappointment for me was the level of interaction there was with the teacher, especially at the Mahasi Center.  I had an initial meeting with Sayadaw U Jatila, who is a very senior Monk at the Mahsia Center in charge of training foreigners.  He insisted I listen to a garbled tape of Mahasi instructions even though I said I had heard it many times previously.  While I was there, I had two interviews in groups.  He spoke basic English.  He gave good advice, but it was not particularly tailored to the individual.  His one dhamma talk was taped and was a repetition of a chapter from his book.  It was an exposition of a sutta.  We all had to sit through while the passages were read in other languages (Chinese, Japanese, Korean and Vietnamese).

    There was only one scheduled group interview with Sayadaw U Tejaniya at the Shwe Oo Min Center.  However, he was quite accessible otherwise, and I was able to ask questions of him at other times.  His English is relatively good, and he seemed to grasp one's level of practice.  I witnessed his interactions with others, and he was very tolerant and kind.

    The practice taught at the Mahasi Center is, as one would expect, entirely orthodox Mahasi practice.  The practice of Sayadaw Tejaniya is much more free-wheeling.  There is considerable emphasis in the Mahasi technique on concentration, whereas in his teaching, awareness is more emphasized.  Effort is energetic in the Mahasi techique, whereas in his teaching, persistence is emphasized.  In the Mahasi technique, one moves over time from a body-centered focus to a more open focus, whereas in his teaching, one begins with an open focus.  In future posts, I will provide a more detailed analysis of the two techniques.

    Overall, both centers offer a good setting for practice, but you have to be self-disciplined when there is not a lot of externally imposed structure.  If I returned, I would go earlier, probably in November when it is cooler.  Having seen a lot of sights, I would not need to travel around quite as much, and I could stay for a longer period of time in a retreat center to get the maximum benefit out of my stay.  I would probably continue my sampling in the hope of finding a setting most conducive to my practice.