Beginners Questions on Mahasi Style

Hi,

I'm new to Mahasi practice but really keen and enthusiastic to give it a go after 9 years of frustration on Goenka retreats!

I did a Mahasi Style retreat recently in Thailand for 3 weeks and now I'm in Malaysia at the Buddhist Hermitage Lunas (BHL) where I plan to stay for 3 months. I've been here for 1 week and just want some advice before I completely switch off from the outside (and online) world in a few days time. The teachers at each place have given some differing instructions.

1) During walking meditation for about an hour the Thai Ajaan said that if something arises that distracts you from the object of your meditation (noting the movement of the feet) eg. an intense emotional state or a noise to STOP (walking) and note it around 3 times slowly eg. Sadness Sadness, Sadness or Hearing, Hearing, Hearing then continue noting the feet.
The Sayadaw here at BHL on the other hand said to only note the movement of the feet and to IGNORE anything else. Just to keep the concentration on the feet. Only if you really have to because the mind is distracted, to STOP and then note it but preferably to wait until you get to the end of the walkway (ie the point you turn around when you are walking to and fro).

2) This brings me nicely to the next question. When you do stop in order to turn around and start walking again in the other direction, the Ajaan suggested to STAND briefly, maybe with eyes closed and just "feel the whole body" or if you cannot do this then to quickly scan it from head to feet once or twice. The Sayadaw at BHL instructs that when standing to just note you are standing (but not to sweep or feel the body). Basically just to keep your attention on what you are doing so you can keep up moment to moment continuous awareness.

continued from above...........
3) When sitting, the Ajaan's instructions were to alternate between observing/noting Rising and Falling of the abdomen to then switch to noting Sitting-Sitting and any inherent sensations in that posture. Basically again trying to feel the whole body whilst sitting or at times to note the pressure on the cushion for example.
The Sayadaw's instructions have been to note the Rising and Falling but then if something else distracts the mind such that the mind has moved there, then that is now the object of concentration. Eg. a sound, note it (seeing how it has arisen and passed away) and then come back to the Rising and Falling, or if a pain in the leg, to come to that and if necessary to stay there for some time. In fact he says there is no limit to observing either the Rising and Falling or the entire body during an hour of sitting. But the important point is to note whatever has become the object of your attention.

Maybe it's just down to the individual to try out what works for them. However, I would really appreciate some feedback on the above. Also, any other hints or tips would be welcome for staying on retreat for 3 months. I am feeling confident and relaxed in some ways as I'm trying not to take my fears/worries/anxieties etc too seriously. They have dogged me for too long, so now is the time to just note them and let them be and then move on.
Many of my other questions relate to the technique of noting itself, however I'm so far content with the many Q's & A's on this subject that I have already read on the DhO and KFD forums.

Thanks very much and I appreciate any help and support out there.
Piers.

Hi Piers,

I would stick to the set of instructions you feel most effective for yourself. If you haven't already experimented, do so and decide which works for you. On the retreat where I got to 1st path, I was following the Achaan's advice concerning walking meditation. Whatever arose was noted as I walked, but if nothing obvious took centre stage, I was mostly observing the touch of my feet on the ground as a kind of anchor. But if thoughts or images or mindstates took centre stage I would note those. Choose what you feel is helping you progress.

Concerning when you turn and change direction, again choose what works for you. I would note the intention to change directions and continue noting whatever took centre stage...intention, intention, turning, turning, touch, pressure, nuetral, seeing, seeing, hearing, touch, touch, pressure etc etc Do the technique which works best for you. Each yogi may find a different technique is more effective for their own mind over another. Experiment and then decide. The idea is to note every moment , no? So note whatever is arising. If it is thinking about which technique to use, note that too...

The same for the last part concerning sitting. Like you said, it's down to the individual. You choose which suits your temperament. Which one works best for you? Experiemnt, decide, and stick to it until you get 1st path. If you find that it is difficult to do, then switch to a technique that keeps you on your toes. I mean it's all noting in the the end. It is all the same technique. You are just changing the object somewhat for each of the Venerables' advice. So perhaps you could use both if you are finding the mind not receptive to one or the other in a given moment. The yogi tool box can be filled with many things. You could even use the sweeping method at times if you feel the need. That goes in the toolbox too!

My tip (actually its a tip by Kenneth) is this:


"Every time you discover the "problem" with your meditation, note your reaction to that thought. Note the thought itself. Note once per second, aloud, for the duration of your sitting. Note catastrophizing, dramatizing, histrionics, self-pity, evaluation thoughts, impatience, despair, self-loathing, joy, triumph, scenario spinning, longing, desire for deliverance, irritation, doubt, bliss, absorption, distraction, fear, anger, rage, disgust, euphoria, hope, contentment, anticipation, softness, hardness, coolness, warmth, pulsing, burning, itching, throbbing, stinging, tingling, hearing, seeing, tasting, smelling, pleasant, unpleasant, neutral, petulance, futility, dullness, fatigue; what have I left out? Of course you would like some kind of a shortcut or a tip. There is no such thing. There is only the mastery of this simple technique. By the time you master this technique, you will be an arahat. If you distract yourself from this technique by trying to tweak the recipe, the warrantee is void." Kenneth Folk

I would note WHATEVER takes centre stage in the experience of "Pier". WHATEVER!!! Remember it's more about looking at than looking for.

Have a great and successful course!!!

Mudita,

Nick

As a complete beginner I have nothing to add. I just wanted to wish you well on your retreat!

First off, I would look at how tight is your attention: if it is overly slack, than do more hard noting,
-if it is overly tight than do more spacious body scanning. The balance is in the center of the practice and the honest looking at exactly what is happening.

Your moods are changing, your level of attention and tenseness is changing, as these states change you need to adapt somewhat.

I also feel that during intensive practice, it creates a lot of ease to put your faith with the teacher, and that is a balance too, so this is good you are asking,
--but you are now, (as you said) preparing for letting go of all worldly concerns and allowing practice to practice you.

There is a way of practicing each way that fits within your intuition moment by moment, either instruction is good, just allow for the improvisation qualities that intensifies your concentration and feelings of relaxation and willingness to face into what ever arises, and persevere.

Helpful? - good luck, Constance

Thanks so much.
That's a great reply in 3. Nikolai !!!! LOL. Thanks also Constance for the very sound advice.
Piers