8/14/2019 A Small, Steady Flame
1/33
ASmall,SteadyFlame
SevenDhammaTalksOntheBasicStepsofBreathMeditation
ThanissaroBhikkhu
(GeoffreyDeGraff)
forfreedistribution
8/14/2019 A Small, Steady Flame
2/33
CopyrightThanissaroBhikkhu2004
Thisbookmaybecopiedorreprintedforfreedistributionwithout
permission
from
the
publisher.
Otherwiseallrightsreserved.
PRINTEDINTHEUNITEDSTATESOFAMERICA
8/14/2019 A Small, Steady Flame
3/33
Contents
Introduction
ASmall,SteadyFlame/1
StartOutSmall/4
KeepThingsSimple/8
AQuietSpot/11
TheSteadinessofYourGaze/14MaintainingtheObserver/18
NaturalInsight/22
Glossary/27
8/14/2019 A Small, Steady Flame
4/33
Introduction
ThedailyscheduleatMettaForestMonasteryincludesagroupinterviewin
thelateafternoon,andachantingsessionfollowedbyagroupmeditationperiod
laterintheevening.TheDhammatalksincludedinthisvolumeweregiven
duringtheeveningmeditationsessions,andinmanycasescoveredissuesraised
attheinterviewseitherinthequestionsaskedorlurkingbehindthequestions.
Oftentheseissuestouchedonavarietyoftopicsonavarietyofdifferentlevelsinthepractice.Thisexplainstherangeoftopicscoveredinindividualtalks.
Ihaveeditedthetalkswithaneyetomakingthemreadablewhileatthesame
timetryingtopreservesomeoftheflavorofthespokenword.Inafewinstances
Ihaveaddedpassagesorrearrangedthetalkstomakethetreatmentofspecific
topicsmorecoherentandcomplete,butforthemostpartIhavekepttheediting
toaminimum.Dontexpectpolishedessays.
IwouldliketothankBokLimKimformakingtherecordingofthesetalks
possible.She,morethananyoneelse,isresponsibleforovercomingmyinitial
reluctanceto
have
the
talks
taped.
I
would
also
like
to
thank
the
following
people
fortranscribingthetapesand/orhelpingtoeditthetranscriptions:Pauland
DebraBreger,RichardHeiman,DhammatthoBhikkhu,GunaddhoBhikkhu,and
especiallyKhemattoBhikkhu.Maytheyallbehappy.
ThanissaroBhikkhuMettaForestMonastery
July,2004
8/14/2019 A Small, Steady Flame
5/33
- 1 -
ASmall,SteadyFlame
July2002
Thebreathiswherethemindandthebodymeet.Weoftenhaveasensethat
thesolidpartofourbodiesisthepartweknowbest,andthebreathissomething
thatjustcomesinandgoesoutthroughthesolidpart.Butwhenyoucloseyour
eyes,whatdoyouactuallysenseofthebody?Theresashapedefinedbythe
areawheretheresenergyflowingbackandforth.Andthatenergyisactually
ourmostdirectperceptionofthebody.Wetendtooverlookitandfocusonother
things,butourprimarysensationisrighthere.
So,aswemeditatewerelearningtogetbackintouchwiththatprimary
sensationsothateventuallywecanuseitasamirrorforthemind.Because,asI
said,itswherethemindandthebodymeet:thepartofthebodythemindis
mostsensitiveto,andthepartmostimmediatelysensitivetothemind.Theway
youbreatheisverymuchaffectedbythestatesofyourmind.Whenyoure
worriedabout
things,
you
breathe
in
a
certain
way.
When
youre
happy
about
things,youbreatheinanotherway.Whentheresanger,stillanotherwayof
breathing.Ifyoukeepatcertainwaysofbreathing,itsgoingtohaveaneffecton
otheraspectsofthebodyaswell.Certainwaysyouholdyourbodyarereally
shapedbythebreath.Anditsthroughthebreaththatsomanymentalstatescan
causephysicaldisease,particularlystressdiseases.
Sooneofthefirstthingswehavetodoaswemeditateistoworkthroughthe
breathenergyinthebody.Findsomespotwherethebreathingfeelscomfortable.
Itmightbeatthetipofthenose,themiddleofthechest,aroundtheabdomen,
thebaseofthethroat.Actuallyitcanbeanywhereinthebodywhereyoufeel
thatthesensationofinbreathingfeelsgoodandthesensationofoutbreathing
feelsgood.Thenyoutrainyourselftostaywiththatsensation.
Inthebeginningthesensationmaynotbeallthatimpressive,justasimple,
comfortablefeeling,aneutralfeelingsometimes,butyoufindthatifyoustick
withit,itgetsmoreandmorerelaxing,moreandmorecomfortable.
Likeafire.Inthebeginningafirestartsasjustatinylittlespark,whichyou
havetoshelteragainstthewind.Ittakesalongtimeforthefueltocatchfire,but
8/14/2019 A Small, Steady Flame
6/33
- 2 -
onceitdoesthenthefirebeginstospreadtothedifferentpartsofthefuel.Itsthe
samewiththebodyandthebreath.Youfindonespotthatseemssmallandnot
allthatimpressive,butitfeelsokay.Butyoustaywithit,andtheconsistencyof
yourattentioniswhatgivesitstrength.Onceitfeelsmoresolidlyestablished,
thenyoucanstartallowingittospreadtodifferentpartsofthebody.
Thewordjhana,orconcentratedmentalabsorption,isrelatedtoaverb,jhayati,thatmeanstoburn.Palihaslotsofdifferentwordsfortheword
burning,andjhayatiisusedtodescribeasteadyflame,liketheflameofanoil
lamp.Thewordforburningusedforothertypesoffirelikearagingbonfire,a
woodfire,oraforestfireissomethingelseentirely.Thewordforasteady,
constantflame:Thatsjhayati,whichrelatestojhana.Andaswepractice
concentration,thatsthekindofconsistencyandsteadinessweretryingto
develop.
Ourfocusstartsasasmall,steadyflame,andthenyoutrytoallowthat
steadinesstoflowthroughthebody.Butfirstyouhavetoestablishthatcomfortablespot.Ifyougoaroundthebodyadjustingthebreathhere,adjusting
thebreaththere,withoutarealsenseofcomfort,thensometimesyoumake
thingsworse.Yourejustmessingthingsup.So,itsimportantthatyougetthis
senseofeasefirst,andthenallowthingstospreadsothatyourawarenessfills
thewholebody,andyoursenseofcomfortablebreathenergyfillsthewhole
bodyaswell.
Thinkofitasahealingprocess.Manytimes,assoonasthemindgetsalittle
bitstillandthebreathgetscomfortable,youthink,Well,whatsnext?But
beforeyoucanmovetothenextstage,alotofhealinghastobedoneinthebody
alltheareasoftensionandtightnessanddiscomfortthatyouveallowedtoget
establishedwithinthebody.Thebreathhastoverygentlymassagethem,very
gentlyhealthem,andsometimesthistakestime.
Justlikeawound.Youcantjustsay,Poof,anditsgone.Youhavetoput
themedicineonandletitstaythereforhours.Thehealingprocesstakestime,so
bepatientwiththebreath.Whenthingsgetstill,staywithit.Andeventhough
thingsmaynotseemtobehappening,theresaslow,steadyprocessofhealing
goingoninthebody.
Thisiswhypatienceissuchanimportantpartofthisskill.Whentheytalk
aboutputtinganeffortintothemeditation,thewordforeffortreallymeanspersistence.Itsthissticktoitivenessthatsgoingtomakeallthedifference.The
continuityofyourfocus,thesteadinessofyourpersistence:Thosearethe
qualitiesthatmakethebreathasolidfoundationforthemind.
OneoftheproblemsinteachingmeditationtopeopleinAmericaisthatvery
fewofushavelearnedanyskillsrequiringthatkindofsteadiness,thatkindof
patience.Ifyousharpenaknife,youjustrunitthroughtheknifesharpenerzip,
8/14/2019 A Small, Steady Flame
7/33
- 3 -
zipanditsdone.OverinThailand,though,whenIhadtosharpenaknifeI
wasgivenabigstoneandaknifeandtold,Okay,beverycarefulthatyoudont
trytobeintoogreatofahurry,becauseifyougetimpatientyoumayruinthe
blade.So,youhavetobeveryconsistent,verysteady,andverypatientasyou
workthebladeoverthewhetstone.Andyoulearnallthementalskillsthatgo
alongwithbeingpatient:hownottogetbored,hownottogiveup,thekindof
conversationthatgoesoninthemindtokeepitgoing.Ifyouhaveanyskillslike
that,thinkbackonhowyouvetalkedyourselfintobeingpatient,consistent,
persistent,andthenapplythoseskillstothebreath.
So,workwithasenseofcomfortablebreath.Allowthebreathtoget
comfortable,allowittobeeaseful,andthenallowittospreadthroughthebody.
Whenitbeginstospreadthroughthebodyanditstartsworkingthrough
patternsoftension,youcometoamoreintensesenseofabsorption.Staywith
that.Learntheskillsrequiredtostayrightatthatpointofbalancewhereyoure
notpushingittoohardandnotbeingtoolazyorlax justtherightamountofinterest,therightamountofattentionandintentiontokeepthingsgoing sothat
thebreathcanhaveachancetohealthewoundsinthebody,soothethemind,
andbringboththebodyandthemindtothestagesofpracticewherethe
concentrationgetsstrongerandyourinsightsgrowsharper,moresubtle.
Andagain,itsimportantthatthegroundworkbedone.Asforthequestionof
howsoonyoucanmoveontothenextstep:dontask.Justkeepondoingthe
work.Thingswilldevelop.
Justlikewaitingforaplanttogrow:Youcantsitthereandpullitup,up,up
tomakeitgrowfaster.Ifyoudothat,youuprootit,andthatstheendofthe
plant.Whatyouhavetodoisjustkeepwateringit,applyingfertilizer,removing
theweedsastheycome,andyourpatienteffortwillpayoffaslongasyoufocus
thateffortintherightspot,whichisthepersistence,theattention,andthe
intentionyourebringingtothepractice.Aslongastheseareconsistent,youcan
expectresults.Whethertheyrefastorslowdoesntmatter.Whatmattersisthat
theyresolid.
So,stickwithit.Wevegotawholehourrightnowtobewiththebreath,and
dontstopwiththeendofthehour.Trytomaintainthatsenseofeaseand
comfort,thatsenseofbeingcenteredinsideasyoubowdown,getupandleave,
gobacktoyourmeditationspotandcontinuemeditatinguntilitstimetogotobed.Whenyouwakeuptomorrowmorning,trytoberighthereagain,righthere
atthebreath.
Itsthisconsistencythatmakesallthedifference.
8/14/2019 A Small, Steady Flame
8/33
- 4 -
StartOutSmall
September22,2003
Focusonyourbreath.Asforwhatsgoingtohappenasyoufocusonthe
breath putthatquestionaside.Asforwherethemeditationisgoingtotakeyou
andhowitsgoingtotakeyouthere,putthosethoughtsasideaswell.Becareful
thatyoudontknowtoomuch,becausewhatyouknowtoomuchofisnotreally
knowing.Alotofitsguesswork.
Alotofourpreconceivednotionscomeoutofignorance.Thatsprecisely
whatweretryingtogetridof,butourignoranceshapesthewaywepractice.
Soitsimportantthatyoutrytoclearawayasmanyofthoseexpectationsas
possiblewhenyoucomeintomeditate.Justbewiththebreath.Whenthebreath
comesin,knowitscomingin.Whenthebreathgoesout,knowitsgoingout.
Thatsallyoureallyhavetoknowrightnow.Asforwhatsgoingtohappenwith
thenextbreath,ortheoneafterthat,well,waituntilthosebreathscome.
AjaanFuang
once
noted
that
nowadays
we
have
lots
of
books
on
meditation,
lotsofexplanations,andinsomewaysitsahelp.Butinotherwaysitsa
hindrance,ahindranceinthatwetakealotofourperceptions,ourmemories
thatwevepickedupfrombooksandDharmatalks,andbringthemintoclutter
upthepresentmoment.Thatactuallygetsinthewayofseeingwhatsgoingon.
Theclutterthengetscompoundedwithourgeneralimpatience.Wewanttosee
resultsfast,andsoinordertomakethemhappenfastwesqueezethemtoo
muchinthedirectionwethinktheyshouldgo.Alotoftheresultsthatcomein
meditation,however,havetocomefromsimplyallowingthecausestodotheir
work,todevelopontheirown,withoutyourhavingtopushthemtoomuchin
thedirectionyouthinktheyshouldgo.
So,ifyouseeyourthoughtsleaningintothenextmoment,orwhatsgoingto
happenfurtheroninthefuture,justpullbackuntilyourerighthere,rightnow.
AsAjaanLeeadvisesmanytimesinhistalks, Startoutsmall. Noticewhereyou
feelthebreath,andwatchit.Ifitdoesntfeelcomfortable,youcannudgeitinto
whatseemstobeamorecomfortabledirection.Dontbeintoogreatofahurry
togoontothenextstep.
8/14/2019 A Small, Steady Flame
9/33
- 5 -
Wevegottocomefromapositionofstrengthwhenwemeditate.Theresa
passageintheCanonwheretheBuddhasaysthatapersonwhodoesnthavea
basiclevelofhappinessandgoodnessinsidesimplycannotdogoodness.It
soundslikeacatch22,butthatsnotthepoint.Thepointisthatweallhavea
certainamountofgoodnessinourminds,sotapintothatfirst.Thegoodness
heremeansnotonlygoodintentions,butalsohavingagoodnaturedattitude
towardwhatyouredoing,agoodnaturedattitudetowardthepeoplearound
you.Thatswhywechantthepassagesongoodwilleverynight,everynight.
Andbringsomehumortothepractice,thehumorthatallowsyoutolaughat
yourownmistakes.Withoutthat,thingsstartgettingbitter,andwhenthings
startgettingbitterinsidethenyoustartlashingoutatthepeoplearoundyou
outside.Youstartcriticizingthetechnique thereareallkindsofthingsyoucancriticize.Butifyoucansitbackforabitandtapintoyourowngoodnatured
attitudeanditsthereinsideallofustrytobringthattothefore.Thenwork
fromthat.Itmaybeasmallthing,butyouvegottostartsmall.Startwithwhatyouknow.Thebreathisgoingin.Doyouknowthat?Yes,
youknowthat.Itsgoingout.Doyouknowthat?Well,yes,youknowthat,too.
Okay,knowjustthatmuch.Dontforgetthat.Isitcomfortable?Youmaynotbe
sure.Coulditbemorecomfortable?Well,experimentandsee.Trytosensitize
yourselftohowthebreathingfeels.Withoutsensitivity,itallbecomes
mechanical,andwhenitbecomesmechanicalitbecomesachore.Andwhenit
becomesachorethemindisgoingtostarttorebel.
So,askyourself, Whatreallyfeelsgoodwhenyourebreathingrightnow? If
youcantfigureoutwhatreallyfeelsgood,justholdyourbreathforawhileuntil
themindisscreamingatyouthatyouvegottobreathe,youvegottobreathe.
Thenwhenyoubreathein,noticewhereitfeelsreallygood.Takethatasyour
guide.
WeintheWestseemtobeespeciallycutofffromourownbodies.Wereso
muchinourheads.Theareaofthebodybecomesunexploredterritory,likethose
oldmapsfromthefifteenthandsixteenthcenturies.Theywouldshowthe
coastlinesofcontinentswithhugeblankareasintheinterior.HereBeTigers,
theydsay.Whoknewwhatwasinthere!Itsthesamewiththebody.Weknowa
littlebitaboutit,buttherearehugeunexploredareasinside.
Sowetakeasourbeachheadthisonepointwhereweknowthebreathiscomingin,weknowthebreathisgoingout.Weknowwhetherthebreathis
comfortableornot,andwebegintogetasenseofwhatadjustmentscanbemade
tomakeitmorecomfortablesothatitfeelsreallygoodjustbreathinginright
here,breathingoutrighthere.
Asfortheotherstepsinthemeditation,putthemasideforthetimebeing.
Makesureyouvegotthisstepwellundercontrol.Thepeoplewhotrytotakeon
8/14/2019 A Small, Steady Flame
10/33
8/14/2019 A Small, Steady Flame
11/33
- 7 -
yourewiththebreathmayseemtobeasmallthing,butasyougetdownintoit
youfindthattheresalotthere.Infact,theBuddhasteachingsoncausalityhave
onebig,consistentpoint:thatwhatevershappeningintheuniverse,thebasic
patternissomethingyoucandiscernrighthereinthepresentmoment.Itswhat
inchaostheorytheycallscaleinvariance.Thepatternsonthemacroscaleare
thesamethingasonthemicroscale.Well,youvegotthemicroscalerighthere.
Onthemacroscale,youseethatscientifictheorieskeepchanging,sometimes
veryfast.Manytimestheyrenotanythingyoucandirectlyobserve,because
theyrebasedonsomanyassumptions.Butonthemicroscalerighthereinthe
presentmoment,yourmindwiththebreathallthebasicprocessesthatyoure
goingtoneedtoknowforAwakeningareoccurring.Itssimplyamatterof
gettingmoreandmoresensitiverighthere.So,eventhoughitmayseemlikea
smallspot,itsgotalotofpotential.
ItslikeakindofseedtheyhaveinThailand.Theresaparticularplantwhose
seedhasadiameteraboutthatofaquarter.Ifyoubreaktheshell,stickitintoaboutthreegallonsofwaterandcomebackacoupleofhourslater,youfindthat
yourthreegalloncontainerisfilledwithwhatlooklikelittlevermicellinoodles.
Whatwasintheshellwasjustsittingtherewaitingtosoakupwater.Thissmall
spotinthepresentmomentislikethat.Theresalottoteaseoutinhere,sodont
bedisdainfulofitspotential.Learntostartoutsmall,andthosesmallthingsare
goingtorewardyou.
Likethatoldfableofthemouseandthelion.Thelionsavedthemouseslife
andlateronthemousewasabletosavethelionslife eventhoughthelionwas
originallyprettydisdainfulofwhatthemouseclaimeditwasgoingtobeableto
do.Butitcould.Itcouldeatthroughthatnet.
Sothislittlepresentmomentthatyouvegotrighthere:Dontsteponit
hopingthatyouregoingtogetsomeplacehigher.Focusrighthereandreally
giveitthespacetoopenup.Whetheritopensupslowlyorquickly,thatsnotthe
issue.Theissueisthatyougiveitthespace,yougiveitthetime,yourepatient
andwatchfulenoughtoallowittoopen.
Whenwesaythatbigthingsgrowfromsmallthings,itsnotthattheyre
goingtogrowinsuchawaythatotherpeoplemightnotice.Itsjustamatterof
whateversthereinthepresentmomentbecomingalotclearer.Theintricaciesof
whatsgoingonbecomeplayedoutinamuchlargerperspectiveifyougivethemthetimetodevelop.
So.Startoutsmall.Ifyouhavetobesmallforalongtime,thatdoesntmatter.
Whatmattersisthatwhentheprogressdoescome,itssolid.
8/14/2019 A Small, Steady Flame
12/33
- 8 -
KeepThingsSimple
September2001
WhenyoumeditatewhilelisteningtoaDhammatalk,dontlistentothetalk.
Focusonthemeditationasmuchasyoucan.Giveitninetyninepercentofyour
attention.
Leave
only
a
sliver
of
attention
for
the
talk.
Thewholepurposeofthetalkhereisnottodistractyoufromthemeditation
buttoactasafencesothatwhenthemindleavesthebreathitrunsintothetalk
andturnsbacktothebreath.Ifanythinginthetalkisrelevanttowhatyoure
doinginyourmeditation,itwillcomerightin,echoingthroughyourmind,
withoutyourhavingtotrytopayattentiontoit.Andifitsnotrelevanttowhat
youredoing,youdontwantit,anyhow.Itmayberelevantforsomebodyelse.If
itsnotrelevantforanybodyintheroom,itsprobablyforthespeaker.
Soleavethetalkaloneandfocusasmuchasyoucanonthebreathgoingin
andgoingout.Andputoutofyourmindallthoughtsabouthowthelast
meditationwentoryesterdaysmeditationwentorhowitwaslastweek.Justfocusonwhatyouvegotrighthere,rightnow.Thisisanimportantelementin
thepractice:thatyoudropanyconcernsabouthowgoodorbadthingshave
beeninthepast.Thoseconcernsgetinthewayofthepresentmoment.Thesame
holdstrueforanyanticipationabouthowyouhopetodaysmeditationwillbe.It
getsinthewayofwhatyouredoingrightnow.
Meditationisadoing,youknow.Alltoooftenwerelookingforan
experience.Wewanttoexperiencethissenseofease,thatsenseofpleasure.But
theBuddhasfocusinthepracticeisonbeingskillfulindoing keepingmindful,
keeping
alert,
being
ardent
in
the
practice,
finding
a
sense
of
just
right.
When
theytalkabouttheMiddleWay,themiddlenessliesintheamountofeffort
thatsjustrightforwhereyouarerightnow,whichsometimesmayrequirealot
ofeffort,sometimesjustalittlebit.Yousupplywhateverkindofeffortis
required:Thatsthekindofmentalattitudeyouwanttohave.Youreupfor
whateverisneeded.
8/14/2019 A Small, Steady Flame
13/33
- 9 -
Andyouneedtohaveasenseofwhatcanbedonerightnow.Sometimesyou
realize,okay,justabareamountofconcentration,abareamountofmindfulness
isallyoucanmanage,soyoustickwiththat.Dontthrowitawaysimplybecause
itsnotuptoyourstandards.AsAjaanLeesays, Bigthingscomefromlittle
things, andsometimesverytinyvictoriescanaddup.Youstaywiththisbreath
andthenwiththenextbreathandthenthenext.Andeventhoughyoumaynot
feelallthatsettledorsecure,itsbetterthangettingupsetandsaying,Well,gee,
thisisntamountingtoanything;thisishorrible,andthenspinningoutof
control.
Takethingsonestepatatime,whateverthestepthatsrequired.Ifitrequires
youtostepuphigh,okay,youstepuphigh.Ifitssimplyastepalongsmooth
ground,okay,youcanstepalongsmoothground.Butyoutakewhateverstepis
needed,andwhetheritmatchesyourideaofwhereyoudliketoberightnow,
thatsnottheissue.Theissueisthatyourehere,youredoingwhatsrequired,
youredoingthebestthatcanbedoneinthissituation.Andasyoustaywiththeselittle,tinysteps,theybegintotakeonmoredepth,
morestrength,moresolidity.Ifyoumeasurethemagainstyourideaofhow
youdlikethingstobe,youtendtothrowthemaway.Ifyoukeepthrowing
thingsaway,whatdoyouhaveleft?Nothingatall.Concentrationstartsoutin
little,tinybitsandpieces,whichmaynotseemlikemuch,buttheyrebetterthan
nothingatall.Alotoftheskillliesinlearninghowtostaywiththosebitsand
pieces.Thatsallyouhavetodo,juststaywiththem.Theymaynotbe
impressive,theymaynothavelotsofflashinglightsorwhateveryouve
experiencedinthepast,buttheyrethebeginning,theyretheseeds.Ifyoustay
withthem,ifyounourishthem,theygrow.
Thatsthesignofadiscerningperson:Youmakethemostofwhatyouvegot.
Itmaybealotoritmaybealittle,butitswhatyouvegot.Itmaychangefrom
daytoday,sobealerttothat,besensitivetothat.Acceptwhateverdifficulties
theremaybeinthesituationanddothebestyoucan.
Sotakewhateverconcentrationyouhave.Ifitseemslikealittle,dontberate
itforbeingalittle.Justworkwithit.Whateversenseofeaseyoucangetoutof
thebreathing,juststickwiththat.Evenifitdoesntseemtobethemost
wonderfulbreathyouveeverhad,well,okay,workwithwhatyouvegot
becausethesethingsdodevelop.Ifyougivethemtime,theydevelop.Ifyouvegotafruitonthetreeevenifitsjustalittle,tiny,hard,greenfruityoukeep
wateringtheroots,fertilizingthesoil,lookingafterthecauses,andtheresults
willtakecareofthemselves.
Trytokeepyoureffortsrighthere.Inotherwords,dontthinkaboutthepast,
dontanticipatethefuture.Whatyouvegotwillthenhaveachancetogrow.Its
8/14/2019 A Small, Steady Flame
14/33
- 10 -
averysimpleprinciplebutwetendtoforgetit.Butitsbykeepingthingssimple
thatthemeditationworks.
LookatthequestionstheBuddhahasusask.Theyreverysimplequestions.
Wheresthestressrightnow?Andbeforeyougettothestress,askWherecan
themindsettledown?Ifthemindhasntsettleddown,ifithasnosenseofease,
youcantseeanythingclearly.Sosometimestheonlyplaceitcansettledownis
withanordinaryfeelingofokaynesssomeplaceinthebody.Stickwiththatand
thenasthingsbegintogrow,astheybegintogetmoresolidandstill,stickwith
thesimplequestions:Whereisthestresshere?
Itsaquestionasevenyearoldcananswer.Atleast,asevenyearoldcanget
hisorhermindaroundit.Soworkwiththat.Therearestoriesofarahantsatthe
timeoftheBuddhawhoweresevenyearsold.Theywerentdealingwithany
abstrusephilosophicalissues;theywerejustdealingveryclearlywithwhatwas
goingonintheirminds.Thequestionsweresimpleenoughforthemto
comprehend,andtheywerehappytostickwiththosesimplequestions.Whereistherestress?Whatareyoudoingthatsunnecessaryandcontributingtothat
stress?Whenyoucansee,justdropit.Thatwayyourpowersofperceptionget
moreandmoreprecise,moreandmoresubtle.Buttheessentialquestionstays
thesameoneachlevelofsubtlety.
Soifwekeepthingssimple,themeditationbecomesalotmoremanageable.
Anditsthissimplesortofquestioningthathelpsseethroughtheminds
subterfuges.Themindsometimeshasatendencytogetmoreandmoreabstract
andtowanttodealwithreallyfancysoundingthoughts.Itsliketheemperors
newclothes.Thepersonwhoswillingtosay,Idontunderstandthis;this
doesntmakeanysense,canusuallyriprightthroughalotofsubterfuge,alot
ofdenial.
Thethingswethinkweunderstand,thethingswethinkweknoworatleast
wewanttogivetheimpressionthatweknow:Wehavetolearntolookbehind
them.Askthosesimplequestions.Isthatreallyso?Doyoureallyknowthatfor
sure?Whatdoesthatreallymean?Isthatareallyhelpfulwaytothink?
Justkeepaskingthesereallysimple,directquestions,andtheyllhelpclear
upalotofconfusioninthemind.
8/14/2019 A Small, Steady Flame
15/33
- 11 -
AQuietSpotJuly2001
Timetoletallyourthoughtsabouttheoutsideworldjustfallaway.Whatever
youvebeenthinkingabout,whateverplacesyourmindhasbeenscattered,just
letthem
drop,
and
bring
your
attention
right
in,
right
here,
right
at
the
breath.
Theresalotofunfinishedbusinessoutthereintheworld,butitsalways
goingtobeunfinished.Onejobgetsdoneandanotheronecomesrightonit.
Alotoftheproblemiswiththeminditself.Therearedayswhenthingsare
perfectlyfine,butthemindstartsgettingantsy.Itcanthelpbutthink,Whats
nextthereoutonthehorizon?Ifyoufollowthatparticulartendencyitnever
comestoanend.Theresalwaysgoingtobeworktodo.Whenpeoplesay
theyvefinishedthejobitsbecausetheyjustgettooweaktodoit,andso
whateverslefthastostayleftundone.
Soforthetimebeingjustleavethingsundone.Letscreatethislittlecornerof
quietnessinthemind.ThatswhatAjaanSuwatlikedtocallWatMetta:acorner
ofquietness.Buthealsotalkedaboutmeditationasacornerofquietness,this
placewherethemindcanreallybesolidandsettleddownandhaveafirm
foundation,eveninthemidstofallthethingsthatareinfirmandunsettledinthe
restoftheworld.Afterall,whenwetalkabouttheworlditsnotjusttheworld
outside.Theworldinsidethemindalsohasalotofunfinishedbusiness.Andthe
urgeistodecide,Okaywhatbusinessneedsdoing?
Todecide,askyourself: Whatarethetasksthat,whenyoudothem,they
reallydogetdone,sothatyoureallydohavesomethingaccomplishedinthe
mind?This
is
why
the
Buddha
was
so
particular
about
which
questions
he
wouldanswerandwhichoneshewouldnt,whichissueswereworthdealing
with,whichoneswereworthjustputtingaside.Youcanttakeoneverything,so
youhavetofocusonwhatsimportant.Haveasenseofpriorities,notonlyin
yourlifeatlargebutalsoinwhereyoufocusyourattention,whereyoufocus
yourenergy,righthere,rightnow.
8/14/2019 A Small, Steady Flame
16/33
8/14/2019 A Small, Steady Flame
17/33
- 13 -
steadinessandbrightnessthroughoutthewholebody.Asthebreathenergygets
goodinonespot,youallowittoflowtootherspots.Sothelittlespotbeginsto
expand,expand,andyoufindthatthisstillawarenessfillsthewholebody.It
feelslikethebackgroundfromwhicheverythingelsecomesandtowhich
everythingreturns.Butyoudontcomeoutorreturnalongwithanything.
Yourerightthereatthestillness,thesenseofexpansiveawareness.
Soeventhoughinthebeginningofthemeditationitmayseemthattheresa
littlefencearoundthemind,therearerestrictionsonthemind,itsjustforthe
purposeofgettingthingsestablished.Itslikeyourhandscuppedaroundthe
flamethatyouretryingtolight.Oncetheflamehascaughtholdofthekindling,
thenitbeginstogrowonitsownanditgrowslargerandlarger.
Soitsnotalwaysgoingtoberestrictive.Infact,whenthesenseof
concentrationgetssolidandbeginstospreadoutthroughthebodyyoufindthat
itsmuchmoreexpansivethanyourordinarystatesofawareness.
Anditsallrighthere.Sowestartoutwiththislittlecorner,thislittlespot.Lookafterit.Makesure
itsstill.Makesureitsquiet.Makesureyourattentiondoesntwanderaway.Ifit
doeswanderaway,justbringitrightback,bringitrightback.Itswanderingoff
isasignthatitwasblownoffbyagustofwindhereorthere,soyoujustbringit
rightback.Anddoyourbesttoprotectthislittleflameofstillness,thislittle,still
flameyouvegotgoinghere.Onceitcatchesthenitcanexpand.Andthesenseof
opennessandthesenseofreliefthatcomewiththatlevelofconcentration:its
hardtofindanythingtocompare.
Buttheimportantpartinthebeginningliesindoingthegroundwork
properlybecausethatswheremostofthedangerslie.Oncethosedangersare
passed,thenthingsbegintoopenupinthemind.
Ofcourse,therewillbeotherdangers,butthemostdifficultpartinthe
beginningisjustgettingthemindtosettledown,tobecomeestablishedwitha
propersenseofbalance nottoolittleenergy,nottoomuchenergy,justright.
Anduntilyougetthatsenseofjustrighttheresgoingtobealotoftrialand
error.Sometimesitseemsliketryingtobalanceaballbearingontheendofa
needle:Itjustkeepsslippingoff,slippingoff.But,finally,onceitgetsestablished
yourealizethatitsalotmoresolidthanyouthought.Onceyourecognizeitthen
youcankeepcomingback,comingback.Youknowthatspot.Thisishowtheconcentrationbecomesmoreandmoreofaskill.
8/14/2019 A Small, Steady Flame
18/33
- 14 -
TheSteadinessofYourGaze
March2001Getyourbodybackinplace,intopositiontomeditate:yourbackstraight,
facingforward,youreyesclosed,handsinyourlap.
Andthengetyourmindintoposition.Thatsthemoredifficultpart.Actually,
puttingitintopositionisnotaproblem.Justfocusitonthebreath.Thebreathis
rightthere.Youdonthavetosearcharoundtoomuchtofindthebreath.The
difficultpartliesinkeepingitinposition,tryingtomaintainasteadyawareness.
Thattakessomedoingbecausethemindisusedtonotbeingsteady.Itsusedto
jumpingaround.Ithasasenseoftherebeingsomeentertainmentvaluein
jumpingaround.Yougetboredwithonething,soyoucanjumptosomething
else.
Andforalotofpeople,thatswheretheirfreedomlies:intheirabilitytothink
aboutanythingtheywantto.Butwhenyoucomerightdowntoit,howmuch
happinesscomesfromjumpingaroundlikethat?Onceyoujumpfromonething,
youknow
youre
going
to
have
to
jump
to
another
thing
and
then
to
another.
So
nomatterwhereyouland,youstartfindingyourselfimmediatelytensingup,
readytojumpagain,whichleavesthemindconstantlyinastateoftension.
Sowhenwemeditate,wegiveitagood,solidplacetostay,andthenwe
remindit:Youcanstaythere.Youdonthavetojump.Andsothemindcan
begintorelaxalotofitstensionandcanactuallydissolveintotheobjectofthe
meditation.Whenyoufocusonthebreathyouwanttobecomeonewiththe
breath.Whenyoufocusonthebody,letyourawarenessbecomeonewiththe
bodynotanawarenessreadytojumpsomeplaceelse,butanawarenessthat
seepsintothebody.
Thesteadinessofyourgazeiswhatsgoingtohelpthingsseepintoone
another,tocometogetherhereinthepresentmoment.Soasyoustaywiththe
breath,trytokeepyourgaze yourfocusonthebreath assteadyasyoucan,as
continuousasyoucan.Themorecontinuousyourfocus,themoreyouseehow
thingsareactuallyconnected,actuallyrelatedtooneanother.Ifyourgazeisnt
steady,youhavetoconnectthingsinyourimagination.
8/14/2019 A Small, Steady Flame
19/33
- 15 -
Itslikeconnectingdots.Youplayconnectthedotswithyourmind.Theresa
littlebitofawarenesshere,andanotherlittlebitofawareness,andthen
someplaceelse,andasforwhatwashappeninginbetween,yourenotreally
sure.Butyoucanguess,soyoudrawlinesonyourown.Andwhetherthoselines
actuallycorrespondtorealityornot,youdontreallyknowbecauseyouwerent
there.Youwereoffsomeplaceelse.Andthisisthewaymostpeoplesknowledge
oftheworldgetsbuiltup:Itsagameofconnectthedots,withareveryfewdots
andalotoflines.
Sowhenwemeditatewetrytoerasealltheimaginarylinesandmakethe
awarenessitselfthelinethatconnectsthings.TheBuddhagainedAwakening
becausehesawcauseandeffectandhowtheyareconnected.Whenthisis,thatis.Fromthearisingofthiscomesthearisingofthat.ThatshowhedescribedoneoftheinsightsinhisAwakening.Hedirectlysawthesethingsastheywereconnected,
andthatwasbecausehisawarenesswasconnected.
Sowestaywiththebreathasawayofdevelopingthiscontinuous,connected,steadyawareness.Ifyoufindyourselflettingupinyourfocus,justcomeright
back.
Inthebeginning,ourawarenessislikethephrasesinmusic:Theresalittlebit
ofaphraseandthenapause,andthenlittlebitmoreandthenapause.Butwhat
youwanttodoasyoumeditateistodevelopanawarenessthatdoesntpause,
thatjustkeepsgoing,andgoing,andgoing,becausethebreathkeepsgoing.
Theremaybearhythmtothebreathing,butunderneaththelevelofbreath
energywiththeintheinandoutbreath,theresanotherkindofenergythats
continuallythere.Itslikeabackgroundnoiseinthebody.Andtomakeyour
awarenesscontinuous,thatswhatyouwanttofocuson:thisbackground
energy.Sometimesyounoticeitastheenergyinthebodyduringthepauses
betweentheinbreathandtheoutbreathandbetweentheoutbreathandthein
breath.Theresaslightpause,andyettheresstillenergyinthebodythatlets
youknowthatthebodyssittinghere.Itdoesnttotallydissolveaway.
Youwanttobeintouchwiththatlevelofenergy,too.Infact,themoreyou
tuneintothatlevelofenergy,thelessyouneedtheinandoutbreathasyour
focus.Theinandoutbreathbecomesjustoneaspectofthebreathenergythat
beginstogrowmoreandmorecalm,moreandmorecalm,becauseyouredown
onanotherlevel.Youvetunedintoanotherlevelthatsmorecontinuous,thatcanbeusedasabasisforinsight.Whenyourawarenessiscontinuous,thebreath
iscontinuous,youjuststaytheretogether.Thatswhatwereworkingtoward.
Sotrytobesensitivetoeventheslightestlapseinyourawareness.Dontwait
untilthemindhasalreadyleftthebreathbeforeyouregisterwhathashappened.
Sometimesyoufeelastirringinyourawareness.Youwanttomove.Things
arentasinterestingastheywere,orforsomereasonoranotherthemindbegins
8/14/2019 A Small, Steady Flame
20/33
- 16 -
toletupalittlebitbeforeitactuallymovesontosomethingelse.Well,learnhow
todetectthat.Thenworkwiththebreath,workwithyourfocusinawaythatcan
getaroundthattendencytostiralittlebitandmoveon.
Thisiswhyitssoimportantthatthebreathbecomfortable.Themore
comfortableitis,theeasieritistostaywithit.Onceitscomfortable,thenyou
havetowatchoutforthemindstendencytoloseitsfocus,loseitssharpness.
Thatswhyweworkwithspreadingthebreathenergythroughthebody,being
awareofthedifferentpartsofthebodyasawayofkeepingourselvesawakeand
alerteventhoughthingsaregettingcomfortable,becausewhenwemeditate
wereheretodowork,notjusttozoneoutorhavealittlestressreduction.
Wevereducedthestresssothemindcanbemorecomfortableinthepresent
momentbecauseitsgotworktodointhepresentmoment.Therearethingsits
gottofigureout.Itsgottofigureoutwhyitscausingitselfsuffering,exactly
whereitscausingitselfsuffering.TheBuddhaemphasizedthewholeissueof
karmaandintention,sowelooktosee:Whatintentionsarethereinthemindthatmakeussuffer?Whydontweseethem?Whydowefeelthatthosechoices
aresonecessarythatweevenforgettheyrechoices?
Thosearesomeofthebigquestionswevegottofigureout.Andtheonly
waywecanfigurethemoutisifwestayrightherecontinually,becauseusually
thosechoicesaremadeinthegaps,intheseamsinourawarenesswhenwereoff
someplaceelse.Infact,whentheresaseamoragapinyourawareness,its
usuallyasignthatachoiceisgoingtobemadeinthemind.Itsthemindsway
offoolingitself,ofhidingallofitschoicesbehindthecurtains.
Sowhenyousensethattendencytowanttoleave,remember:Something
importantscomingupandifyourenotheretoseeit,youregoingtomissit.
Dontfollowthesameoldpatternthatyouvebeenthroughwhoknowsforhow
long,lettingthemindhideimportantthingsfromitself.Whyisithiding?Well,
lookintoit.Whatisitembarrassedabout?Whatisitashamedtoshowitself?
Whatisittryingtodeny?Whenyoureoperatingfromasenseofsteadycomfort
thenitseasiertolookintothoseissuesandnotrunaway.
Sothisissueofsteadinessisveryimportant.Itallowsyoutoseethingsthat
youotherwisewouldntsee.Itplowsrightthroughthegapsinyourawareness
inwhichthemindishidingthingsfromitself,anditzerosinonthebigissuesin
themind:Whyisthemindcausingitselfsuffering?Whyisitcausingitselfstressinwaysthatdonthavetobethere?
IntheThreeCharacteristics,theBuddhadoespointoutthatanything
fabricatedisstressful,butintheFourNobleTruthshefocusesinmoreonthe
issueofthestressofclingingandcraving.Thecravingcausestheclinging,and
theclingingtotheFiveAggregatesishisbasicdefinitionofstressandsuffering.
Thatswhatwevegotoworkon,becausethatsthepartofstressandsuffering
8/14/2019 A Small, Steady Flame
21/33
- 17 -
thatsnotnecessary.Onceitstakencareof,thentheotherstressesintheworld
arenotanissueatall.
Sowhatisthisclinging?Whatisthiscraving?Howdowehideitfrom
ourselves?Howcanwelearntoseethroughit?Itsbecauseofignorancethat
thesethingscanhappeninthemind,andtheonlywaytocombatignoranceisto
beassteadyandconsistentinyourawarenessaspossible.
Sotheissueofbeingsteadyinyourawarenessisnotjustamatterof
concentrationpractice.Itsthebasisforallowingdiscernmenttoarise.Because
yourerightthere,andwhenyourerighttherewatchingwhatshappening,you
canthelpbutsee.Theproblemiswerealltoooftennothere.Ourgazehasbeen
diverted.Ourattentionhasslippedoffsomeplaceelse.
Sokeepzeroinginonthebreath,zeroinginonthebreath.Dontletanything
elsepullyourattentionaway.
8/14/2019 A Small, Steady Flame
22/33
- 18 -
MaintainingtheObserver
May2003
InThaitheyoftensaytherearetwostepstogettingstartedinthemeditation.
Oneistogetyourbodyintoposition:rightlegontopoftheleftlegorleftontop
oftherightdependingonwhatyoufindmorecomfortable,yourbackstraight,
facingforward,youreyesclosed,yourhandsinyourlap.
Thenextstepistogetyourmindinposition.Andthatsmoredifficult
becausetheminddoesntusuallywanttostayinanyoneparticularposition.Its
alwaysrunningaroundhere,runningaroundthere,alwaysquicklikeacatto
jumpatanythingthatcomesalong.AjaanMunoncetalkedabout theminds
song.Therearerhythmsthatgothroughthebody,rhythmsthatseemtogo
throughourawareness.Andwestartsingingalongwiththemwithoutreally
realizingit,andthenwereoffsomeplaceelse.Whenweputthemindinposition
westopsingingalong.Wejustwatchwhatsgoingon.
Soyou
bring
it
to
the
breath.
Its
a
good
place
to
get
out
of
your
head
and
downintothebody.Giveyourselfagoodcomfortableplacetostayandbeaware
ofthebreathcomingin,awareofthebreathgoingout.Noticehowthebreathing
feelsindifferentpartsofthebody,becausethebreathingisawholebody
process.Ifitsnotawholebodyprocess,itsasignthattheresablockage
someplacethatyouvegottoworkwith.
Butfirstgetagoodrhythmgoinginanyonespotwhereitseasytowatchthe
breath.Itmightbeatthenose,thechest,theabdomen,theneck,themiddleof
thehead anyplacewhereallthedifferentpressuresofthebreathcominginand
goingoutandthepressuresofyourbloodcirculationfeelrighttogether.Focus
thereandallowthebreathtofindwhateverrhythmfeelsgoodrightthere.Ifthe
mindwandersoff,bringitrightback.Ifitwandersoffagain,bringitbackagain.
Youretryingtoputitinposition.Thatmeansfindingagood,comfortable
postureforthemind,andthentryingtostaythere.Itsthestayingthatmakesall
thedifference.Ifyoujustgetintopositionandthenquicklyjumpaway,you
dontgetthebenefitsofbeinginposition.
8/14/2019 A Small, Steady Flame
23/33
- 19 -
Andtherearelotsofbenefits.One,youregivingthemindaplacetorest,so
thatitcanrecoveritsstrengthfromallthatrunningaround.And,secondly,
whenitsinpositionitcanwatch,becauseifyoueverwanttowatchsomething
carefullyyouhavetobeverystill.Ifyourerunningaroundallthetime
everythingisablur.Yousnatchalittlesightofsomethinghere,snatchasightof
somethingthere,butyoudontseeanythingcontinuouslywhichmeansyou
dontreallyunderstandit.
Soweretryingtoputthemindinapositionwhereitcanstayandwatch.
Thispositionoftheobserverisaveryimportantpartofthemeditationthe
observerthatdoesntgosingingalongwiththedifferentrhythmsorthoughts
thatcomethroughthemind,butwatchesthemasevents.Whenyourewatching
thingsasevents,youcandecidewhichthingsareworthfollowingthroughwith
andwhichonesarenot.Ofcourse,yousometimesfindyourselfslippingoffinto
youroldhabitsofsingingalongwiththemind,butyoucancatchyourself,stop,
andcomebacktothebreath,comebacktothispositionoftheobserver.Getmoreandmoreusedtobeinghere.Thisiswherethemindcanhavea
senseofbeingathome,whereitcanrest,andwhereitcanwatchthemovements
ofthemind.Wherearetheyrunningto?Aretheygoingtoaplaceyouwantto
go?Ifnot,thenyoujustdropthem,andwhateverrealitytheyseemedtohave
justwilldissolveaway.Itsbecauseyougivethemarealitythattheybecame
solidandimposingandcanhavepoweroveryou.Butifyoulearnsimplyto
watchthemasevents,thenyoucangaintheupperhand.
Sowhatyouredoinghereisdevelopingbothaplaceforthemindtorestand
aplacewhere,inresting,ithealsitself.Andinthewatchingitlearnsnottobuild
upnewdiseases.Asanydoctorcantellyou,therearetwopartstohavingagood
healthylife:Oneistakingthemedicinewhenyouneedit,andtheotherishaving
ahealthylifestyle.Ifyouwanttobehealthy,itsnotgoodtoeatunhealthyfood,
goaroundsmoking,eatingjunkfoodandthencomingtothedoctorandasking
formedicine.Themedicinewillhelpbutitsnotnearlyasgoodasmaintaininga
healthylifestylewhereyourenotputtingthejunkintoyoursystemtobegin
with.
Andthesameholdstrueofthemind.Wecomeheretomeditatetohelpheal
themind,allthedamageitdoestoitself.Wetendtothinkmoreofthestress
cominginfromoutside,butactuallywereplayingalongwiththeoutsidestress,weresingingalongwiththeoutsidestress,whichiswhyitgetsintothemind.
Sowecomehere,closeoureyes,sitinastillpositionandgivetheminda
chancetowashoutalltheunhealthyenergiesitspickedup.Thisisagoodthing
tobedoing,butitwouldbeevenbetterifwecouldmaintainthispositionofthe
observerallthetime.Thisiswhatyouwanttotrytodoasthemindgetsmore
andmoreusedtobeingsettledatthebreath.Notonlywhenyouresittinghere,
8/14/2019 A Small, Steady Flame
24/33
- 20 -
butalsowhenyougetupandstartmovingaround,trytomaintainthissame
innerposition,thissameinnerpostureofbeingtheobserver.
Andtrytonoticewhenyouloseit.Thatsasignyouverunacrosssomething
important:oneofthosetricksthemindplaysonitselftomovesomeplaceelse
veryquickly;oritsimplyforgetsitselfandjuststartssingingalongwith
whateverthoughtcomesalong,whatevermoodcomesalong.
Thesethingshavesomuchrealitysimplybecausewesingalongwiththem.
Butifyoucanmaintainthepositionoftheobserver,youwatchthesethingsas
theycome,andyoubegintoseethedamagetheycandoifyoutakethemin.And
yourealizethatyouhavethechoice.Youdonthavetoplayalongwiththem,
youdonthavetosingalongwiththem,youdonthavetotakethemin,because
youreinapositionwhereyoucanwatch,whereyoucanseethesethingssimply
aseventsratherthanastheworldsthattheycanbecomeonceyoustartgetting
intothem.
Andinthiswayyoufindthatthemedicineofsittingmeditationcangodeeperanddeeperandshowevenmoreeffectsthanyoumighthaveimagined
before.Uptonowitssimplybeenaholdingaction:Whenthingsarebadyousit
down,youwashthingsoutofyoursystem,youfeelbetter,andthenyougoback
toyouroldhabits.Andasaresult,themeditationdoesntgetachancetoreally
seepindeeply,toshowitselfasanythingmorethansimplestressreductionor
relieffromallthesufferingyourecarryingaround.
Butwhenyoucanmaintainthepositionoftheobserver,itbecomesalifestyle,
awayoflivinginwhichyourenotbringinginallthoseotherthingstoburden
themind.Nomatterhowthebodymoves,nomatterhowthemindmoves,you
maintainthisposition.Ifyoucankeepthatup,thenwhenyoucometositand
meditateyoufindthemeditationgoesdeeper,anddeeper,anddeeper,andyou
seethatitcandomorethingsthanyoumighthaveimagined.Itcanaddressthe
moresubtlediseasesinthemind,themoresubtleharmthemindisdoingto
itself.
Itslikemaintainingayogapositionorastretch:Thefirstcoupleofseconds
arehard,andthenyourelaxintothestretchandyoufindyoucangofurther
becauseyougiveitmoretime,morecontinuoustime,toworkitseffects.
Meditationisnotheresimplyforcopingwiththestressesandstrainsoflife.
Itsforshowinghowwecanultimatelygobeyondcausinganysufferingorstressforourselvesatall,notonlyforourselves,butalsoforthepeoplearoundus.We
learntoopenuptoadifferentdimensioninthemindthatliesoutsideoftime,
andoutsideofspace,outsideofalltheworldswecancreateforourselves.
Buttoseethatyouhavetogivethemeditationtime,andyouhavetomakeit
partofalifestyle,awayoflivinganinnerposture,aninnerpositionthatyou
maintainthisobserverwhowatchesthemoodscomeandgo,watchesthe
8/14/2019 A Small, Steady Flame
25/33
- 21 -
thoughtscomeandgo,doesntsingalongwiththem,doesntcauseitselfthe
damagethatitusedto.Andyoufindthatthepostureoftheobservergoesdeeper
anddeeperanddeeper.Theobservercanseemoreandmorebecauseyougiveit
thetimetodevelop,tobecomestrong,tobecomeyourrealhomewhereyou
settledown.
Soideally,ultimately,whenyoumeditate,itwontbeamatterofgettingin
position.Yougetthebodyinposition,butthemindisalreadyinposition.Thats
whatyouwant,becauseitbecomesyourhabitualposition.Insteadofrunning
outafterthis,runningoutafterthat,singingalongwiththistune,singingalong
withthattune,youresteppingbackabit.Youhaveaplacetostepbackand
simplywatchthesethings.Iftheresanyusetothem,youfollowthroughwith
them.Ifnot,youjustletthemgo.
Thisbecomesthebasicstanceofthemind.
AsIsaid,whenyoureachthat,themeditationshowsthatitcandoalotmore
thanyoumighthaveimagined.Itcansolveproblemsyoudidntevenknowyouhad,eliminatelevelsofsufferingandstressyoudidntevenknowyouwere
causing,becausetheywerealwaysthereinthebackground.
Nowthatthemindisevenmoresubtleandstill,itcanseethesethings.And
itsonlywhenyouseethingsthatyoucanletthemgo.
8/14/2019 A Small, Steady Flame
26/33
- 22 -
NaturalInsight
November23,1995
Comingouttoaquietplacelikethisisveryimportantforthemind,because
themindneedstimetogetawayfromitsdaytodayissues.Theaffairsofdaily
life
are
like
wind
blowing
across
the
surface
of
water.
When
the
water
is
ruffled,
youcantseewhatliesbeneaththesurface.Soyouhavetocomeouttoaplace
likethiswheretherearenotthatmanyissuesgoingon,justtheverybasicissues
ofkeepingthebodyalive walkingwhenyouneedtowalk,sittingwhenyou
needtosit soyoucanstopthewindfromrufflingthewater,andtheaffairsof
themindcancomemoreandmoretothefore.Whenthesurfaceofthewater
growsclearandsmooth,youcanlookdowninside,intothemind.
Andwhatthemindhastoshow,itsgoingtoshowatitsownpace,initsown
way.Wemaycomewithanideathatwedliketodealwithaparticularproblem,
getsomethingstraightenedout,orweregoingtoforcethepracticetogoin
certainstagesandcertainstepslikewevereadaboutsomeplace.ButasAjaanFuangsaid,Themindhasitsownstages,itsownsteps.OrasAjaanLeesaid,
Thewaysofthemindaresocomplexyoucouldneverputthemintoabook.
Sotodealwiththesecomplexitieswehaveaverysimpletechnique:Focuson
thebreath.Bealertandmindful,andstaywiththebasictechnique.Andjustby
doingthatoverandoveragain,thethingsthataregoingtocomeupinthemind
willcomeup,attheirownpace.Theyllrevealthemselvesbitbybitbybit.Thisis
wherepatiencecomesintothepractice.Therearesomeissuesyoudliketohave
dealtwithrightaway,buttheydontcomeup.Themindisntreadytohandle
them.
So
you
just
chip
away
at
the
basic
technique
and
see
what
does
come
up
on
itsown.
Whenthingscomeintheirownway,itslikesandingwood:Youpolishthe
woodinordertobringoutthegrainthatsalreadythere.Ifyouhave
preconceivednotionsofwhatyoudlikethegraintolooklikeandtrytopaint
thosedesignsonofthewood,youendupwithsomethingunnatural,andyou
coverupthegrainthatsalreadythere.Butifyousimplypolishthewood
8/14/2019 A Small, Steady Flame
27/33
- 23 -
withoutanypreconceivednotionsbeyondtheactofpolishing,thenaturalgrain
ofthewoodcomesout.Andthesamewithmeditation:Intheprocessofkeeping
themindwiththebreathyoulearnalotofimportantthingsalreadythereinthe
bodyandmind,someofwhichyoudidntexpect.
Thisiswhywealwayshavetobeopentowhatevercomesupinthecourseof
themeditation whateverinsights,whateverrealizations,whateverissuesarise
becausemanytimesthethingsthatcomeuparemorevaluablethanwhatyou
thoughtyouwerelookingfor.Ifyouretoobusylookingforsomethingelse,you
missseeingwhatsactuallythere.Someditationisatraininginlearningtobe
verypatientwiththemind,andtobeopenwithitandsee asyousubjectthe
mindtothetraining whattraits,whatcharacteristicsitshowstoyou.And
youvegotthebasictechniquetodealwithwhatevercomesup.
Weweretalkinglastnightaboutthedifferentwaysofbringingyourmind
backtothebreath,backtothepresent,andtherearealotofimportantlessons
rightthereintheprocessofbringingthemindback.Manytimeswegetfrustratedwithit:Whenisthisproblemgoingtostop?Well,ifitkeepscoming
back,itsanimportantissue.Wevegottolearnhowtomasterbringingthemind
back,becauseindoingsoyoulearnanawfullotaboutthemind,alotof
unexpectedthingsabouthowthemindslipsoffthebreath,howitavoidscertain
issues,howitcooksupotherissuestogetinthewayofseeingthingsitjust
doesntwanttosee.Andinthesimpleprocessofbringingthemindback,trying
tobemindful,tryingtobealert,youcatchsightofthingsyoudidntseebefore,
thatusedtobeintheblindspots,butnowyoubegintocatchoutofthecornerof
youreye.
AstheBuddhasaid,learninghowtodealwiththeprocessofdistraction
whenyouvereallymasteredit,whenyourereallygoodatitcantakeyouall
thewaytoarahantship.AlotoftheBuddhasteachingsarelikethis:justvery
simpletechniques,verysimplethingstodowiththemind,andtheunexpected
realizationsthatcomeupinthecourseofdoingthetechnique.
Thisisoneofthereasonswhyyoucantmapoutthewaysofthemind.Atthe
sametime,though,youcantthinkthatsimplyfollowingtheinstructionsinthe
meditationisgoingtobeenough.Youvegottobeasobservantaspossible,all
around.Thatswhywesaysometimes,Youvegottoplaywiththemeditation.
Youneedasenseofexperimentation, becauseoftentimesthethingsyoucatchoutofthecornerofyoureyeasyoureworkingwithatechniquearethe
importantrealizations.Thosearethethingsthatmakearealdifference.
Sowhenyousitdownandmeditate eventhoughyouveseenthestepsof
thepathlaidout,youmayhaveageneralideaofwhatitsallaboutandwhere
itsgoingstill,youvegottoputthatknowledgeaside.Wereheretrainingthe
mind,andyetthemindisbothtrainerandtrainee.Themapisforthetrainer,just
8/14/2019 A Small, Steady Flame
28/33
- 24 -
soyouknowwhereyoureheaded,whereyouregoing,butwhentheminditself
isbeingtrainedyouhavetoputthemapasideandjustseewhatsrighttherein
thepresentasitcomesup.Andinthecourseofdealingwiththepractice,alotof
unexpectedthingsdocomeup,andyouhavetobereadyforthem,tonotice
themastheycome.
Sostickwithyourbasictechnique,butkeepyourrangeofvisionbroad.
Anddonttrytodefinethingstooheavilyinadvance.Thepurposeofthe
meditationtobecomemoreandmorefamiliarwiththewaysofthemind,and
thekindofknowledgethatcomeswithfamiliarity,thoughitgoesverydeep,
comesinlittleincrements.Itslikegettingtoknowaperson.Youcantjustwalk
uptosomeoneandsmileandshakehandsandbecomefriends.Youcanbe
friendlyatthebeginning,butactuallybecomingfriendstakestimetogetto
knowthepersonsstrengthsandweaknesses,hissenseofhumor,thethingsyou
cantrusthimon,thethingsyoucanttrusthimon.Alltheseformsofknowledge
comeinaveryindirectway.Whenunexpectedeventsariseandyoubegintoseethatpersoninadifferentlighthowhebehavesinanemergency,howhe
behaveswhenyoureintrouble:Thisishowyougettoknowtheotherperson.It
takestime.
Thesamewiththemind.Youfocusonthebasictechniqueofkeepingwith
thebreath,andeventuallyyoustumbleoversomereallyimportantveinsinthe
mind.Theymaybeveinsofgold,veinsofdiamond,oranoldlayerofgarbage
thatgotlaiddownsometimeinthepast.Butthebasictechniqueisjustbeing
here,beingobservant,watchingwhathappens,andthethingswillcomeout
layerbylayerbylayerastheywerelaiddown.
Sowhenyoumeditateyoucantsitdownandsay,Okay,thisparticular
sessionImgoingtounderstandthisdefiilementorImgoingtoattainthatlevel
ofjhana.Imgoingtounderstanddependentcoarising.Imgoingtounderstand
mychildhoodhangups.Thatdoesntgetyouanywhere.Justtellyourself,For
thisbreathImgoingtoberighthere.Imgoingtobemindful.Alert.Imgoingto
trytosettledownwiththebreathasmuchasIcan.
Therearepartsofthemeditationyoucanwill,whichiswhytheBuddha
talksaboutthem.Forexample,therangeofyourawareness:Youcanwilltobe
awareofthewholebodyasyoubreathein;youcanwilltobeawareofthewhole
bodyasyoubreatheout.Youcanwilltofocusexclusivelyonaparticularpartofthebody.Youcanwilltoletthebreathgrowcalm.Youcanwilltofocuson
pleasureorraptureorwhereveryouwanttofocusitinregardtothebreath.
Thosearethingsyoucanwill.
Thatsthedifferencebetweenconcentrationandinsight.Concentrationisa
matterofusingyourwill.Itsfabricated,astheBuddhasays.Butinsightis
somethingyoucantwill.EventhoughyoutellyourselfImgoingtobevery
8/14/2019 A Small, Steady Flame
29/33
- 25 -
carefullynotingthisandnotingthat,thatsaverypreciseformofconcentration.
Itsnotvipassana;itsnotinsight.
Theinsightconsistsoftheunderstandingthatcomeswhenyousuddenlysee
thingsrightinfrontofyou,andmanytimesitsnotwhatyouweretoldyouwere
goingtosee.Andtherealtestisiftheunderstandingorthevisionyouhave
bringsthemindtopeace.Yetevenifitistrueinsight,youhavetoletitgowhen
itsdoneitsworkandjustgobacktothetechnique.Ifitssomethingthatreally
makesabigdifferenceinthemind,itcanthelpbutmakeadifferenceinthe
mind.Youdonthavetomemorizeit.Youdonthavetojotitdownortryto
makeyourselfseethingsinthatlightfromthenonin.Thatsafalsekindof
insight,inwhichyourperceptionscoverupthepossibilityofanynewinsights
arisingrightafterthem.
Sowhatevercomesupinthepractice,youtakenoteofitandletitpass.Ifits
important,itllshiftthegroundunderyourfeet.Ifitsnot,thenwhybotherwith
it?Justletitgo.Youronejobistostickwiththebasicstepsofthepractice.ThisiswhytheBuddhasmeditationinstructionsaresoverysimple.He
focusesonhowyoubreathe,whereyoufocusyourattention,whatrangeof
awarenessyoudevelop.Thatsprettymuchalltheinstructionhegives.Hegives
afewwarningsaboutsomeoftheissuesthatmaycomeupandhowyoushould
contemplatethem.Whensomethingscomeup,youhavetoimmediately
contemplatethemasbeinginconstant,stressful,notself,soyoucanletthemgo.
Atothertimes,someverydelightful,exquisitesensationscancomeupand
youvegottostaywiththem,letthemdevelop,untilyouseewhereeventheyare
stressful,eventheycanbeaburden,andyoucanletthemgo.
Ifparticularproblemscomeupthingslikelust,anger,delusion;sleepiness,
restlessness,uncertaintytheBuddhahasparticulartechniquesfordealingwith
them.Butthenhehasyougetbackheretothebreathwhentheissuehaspassed,
forthisisyourhome.
Thebreath,hesaid,isthemostrefreshingformofmeditation.Hecomparedit
tothefirstrainstormoftherainyseason.IfyouveeverbeeninIndiaorinAsia
duringthehotseason,youknowwhatitslikewhenthefirstrainscome.Theres
beendustintheairformonthsandmonths,alongwiththeoppressivenessofthe
drynessandheat,andallofasuddentheraincomesandcoolseverythingoff,
washesthedustallaway.Theairissuddenlyclearlikeithasntbeenformonths.Thatstheimagehegivesforbreathmeditation.Itsthetopicofmeditationthatll
clearawayallunskillfulstates,soyoukeepthisasyourhomebase.Itmayseem
alittlebittoosimple,butthatssimplytheverdictcomingfromthepartofthe
mindthatstryingtoplanthingsandarrangethingsandfigurethingsoutin
advance.
8/14/2019 A Small, Steady Flame
30/33
- 26 -
Sojuststickwithit,stickwithit,stickwithit.Andwhatsgoingtocomeupis
goingtocomeup,anditllcomeupinlittlebitsandpieces.Butitcomesupas
yourowninsight.
Usingyourowninsightisalotbetterthanusingtheinsightyougetinbooks,
becausethoseinsightsareborrowed,prepackaged,liketheadviceinanastrology
column.Youcantbesureifitsrightforyoutouserightnow.Butwhenthe
mindgetstothepointwhereyouvepolisheditwiththebreath,theinsightsthat
arisearejustrightforthetimeandplace.Itsaverynaturalprocess.Itsaprocess
thatallowsthemindtoseeclearlyintoitself,whateveristhere.Justdonttryto
planthingsinadvance,becauseyouhavetorememberthatwerealloperating
fromignorance,andourplansandourdesignsonthepracticecomefrom
ignoranceaswell.
Sotrythetechniquewithaminimumofplanningandaminimumof
designing.Whenyoustickwiththat,thethingsthatcouldntcomeoutbefore,
thatdidnthavetheopening,canarisewithinthemind,attheirownpace,intheirowntime.Andyourerightheretocatchsightofthem.
8/14/2019 A Small, Steady Flame
31/33
- 27 -
Glossary
Absorption:See Jhana,below.
Ajaan(Thai):Teacher;mentor.
AjaanFuang:
AjaanLee:
AjaanMun:
AjaanSuwat:
Arahant:Apersonwhohasabandonedalltenofthefettersthatbindthe
mindtothecycleofrebirth,whoseheartisfreeofmentaldefilement,andisthus
notdestinedforfuturerebirth.AnepithetfortheBuddhaandthehighestlevelof
hisNobleDisciples.Sanskritform:arhat.
Awakening:See Buddho and Nibbana,below.
Buddho(Buddha):Awake;enlightened.AnepithetfortheBuddha.
Canon:Tipitika theBuddhistCanon;literally,thethree baskets
disciplinaryrulesformonksandnuns,discourses,andabstractphilosophical
treatises.Sanskritform:tripitika.
Concentration: Samadhi thepracticeofcenteringthemindinasingle
sensationorpreoccupation.
Dhamma:(1)Event;action.(2)Aphenomenoninandofitself.(3)Mental
quality.(4)Doctrine,teaching.(5)Nibbana(althoughtherearepassagesinthe
PaliCanondescribingnibbanaastheabandoningofalldhammas).Sanskrit
form:dharma.
FiveAggregates:Khandha literally, aggregate, heap, pile. The
aggregatesarethebasicbuildingblocksofdescribableexperience,aswellasthe
buildingblocksfromwhichonessenseof self isconstructed.Therearefivein
all:physical
form,
feeling,
perception,
thought
constructs,
and
consciousness.
Sanskritform:skandha.
FourNobleTruths:Ariyasacca literally, nobletruth; specifically,the
FourNobleTruths:theNobleTruthofsufferingandstress;theNobleTruthof
theoriginofsufferingandstress;theNobleTruthofthecessationofsuffering
andstress;andtheNobleTruthoftheEightfoldPathleadingtothecessationof
sufferingandstress.
8/14/2019 A Small, Steady Flame
32/33
- 28 -
Insight:See Vipassana,below.
Jhana:Mentalabsorption.Astateofstrongconcentrationfocusedonasingle
sensationormentalnotion.Sanskritform:dhyana.
Ignorance: Avijja unawareness,obscuredawareness,delusionaboutthe
natureofthemind.
Metta:Goodwill;kindness;benevolence;friendliness.
MiddleWay,The:
Mindfulness: Sati theabilitytokeepsomethinginmind;alertness;self
collectedness;powersofreferenceandretention.
Nibbana:Literally,the unbinding ofthemindfrompassion,aversion,and
delusion,andfromtheentireroundofdeathandrebirth.Asthetermalso
denotestheextinguishingofafire,itcarriesconnotationsofstilling,cooling,and
peace.(AccordingtothephysicstaughtatthetimeoftheBuddha,aburningfire
seizesoradherestoitsfuel;whenextinguished,itisunbound.Sanskritform:
nirvana.Pali:ThenameoftheearliestextantcanonoftheBuddhasteachingsand,by
extension,ofthelanguageinwhichitwascomposed.
Perception: Saa label;allusion;actofmemoryorrecognition;
interpretation.
Thoughtconstruct:Sankhara Thefashioningorformingofurges,
thoughts,etc.,withinthemind.Theforcesandfactorsthatfashionthings,the
processoffashioning,andthefashionedthingsthatresult;allthingsconditioned,
compounded,orconcoctedbynature,whetheronthephysicalorthemental
level.
ThreeCharacteristics:Tilakkhana Thethreecharacteristicsinherentinall
conditionedphenomena:beinginconstant,stressful,andnotself.
Vipassana:Insight,ofsuchatypeasisdeepandeffectiveincuringthe
habitualproductionofunwholesomestatesofmind.Itisinsightwhicharises
fromwisdomandisbasedonaclearandquietmind.
Wat(Thai):Monastery.
8/14/2019 A Small, Steady Flame
33/33
Inquiriesconcerningthisbookmaybeaddressedto:
TheAbbot
MettaForestMonastery
POBox
1409
ValleyCenter,CA92082USA