Recognize

Repeat Release

Return Re-smile

Relax

Bhante Vimalaramsi Dhammasukha Meditation Center

SIMPLE, EASY TO UNDERSTAND MINDFULNESS

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bhantev4u@dhammasukha.org

WHAT IS MEDITATION?
Meditation (B n) is hv a s vg o mn o e i hw i s b rn d attention moves moment-to-moment in order to see clearly and p ce W t r ilH e esy O h impersonal (aa nt) t process of Dependent Origination (Paticca Sm pd) occurs a ua
Ignorance Aging, Death, Pi a, n Formations

Birth

Consciousness

Habitual Tendencies

Dependent Origination

Mentality Materiality

Clinging

Six-fold Base

Craving
Feeling

Contact

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bhantev4u@dhammasukha.org

WHAT IS MINDFULNESS
Mnfnsi r e brg O tos vmn i u e s e m en H W o b r i s d l s m i ee d attention as it moves moment-to-moment and remembering what to do with any arising peo ea hnm n!

Successful meditation needs a highly developed skill of Mnfns Te6 ti gagtt i u e . s rn t haDhamma d l s h R ai u n Sukha Meditation Center is a reclaimed ancient guidance system which develops this skill.

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TE R H6 S
Development of mnfns( e i ue o d l s ns observation power) recollects each step of the practice cycle. Mindfulness is like the arrow that recollects to move to the next step.
Recognize Repeat Release

Return
Re-smile

Relax

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RECOGNIZE
Recognize

Release

Mindfulness recollects how the meditator can recognize and observe any movement of mn tno fmoeh go nt r i s t tnr n tn tao e d ae i o i h. This observation notices any movement of mn tno aafma ojtf i s t tn wy o n b co d ae i r e meditation. With careful non-judgmental observation, the meditator will notice a slight tightening sensation.

Relax

Re-smile

Return

Repeat

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RELEASE
Recognize

Release

When a feeling or thought arises, the meditator RLAE iltehrwhugi EESStes b t e ioti g ,t i e t v n anymore attention to it. The content of the distraction is not important at all, but the mechanics of HOW it arose are important! Just let go of any tightness around it; let it be there without placing attention on it.

Relax

Re-smile

Return

Repeat

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RELAX!
Recognize

Release

After releasing the feeling or sensation, and allowing it to be without trying to control it, there is a subtle, barely noticeable tension within mind/body. Craving always first manifests as a tightness or t sn b hns i a b y ei i o o n n o! no n t e m d d d One has a momentary opportunity to see and experience the true nature and relief of cessation (of tightness and suffering) while performing the RELEASE/RELAX steps.

Relax

Re-smile

Return

Repeat

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RE-SMILE
Recognize

Release

Learning to smile with mind and raising slightly the corners of the mouth helps mind to be observant, alert and agile. Getting serious, tensing up or frowning causes mn tbc e evad n i o e m ha n oe d o y s mindfulness becomes dull and slow. Oe ii tbc e o df loe, nng s e m m r ict s s sh o e fut e i t sl i dw oe udrad g f h sw g on n ne t i o u on s snn Dhamma.

Relax

Re-smile

Return

Repeat

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RETURN / RE-DIRECT
Recognize

Release

Relax

Gently re-de mn tno bctt ic i s t tn a oh r t d ae i k e object of meditation (that is the breath and relaxing, or metta and relaxing) continuing with a gentle collected mind to use that ojts m bs . b caah e a e o e In daily life, having been pulled off task, this is where one returns their attention back to releasing, relaxing, and re-smiling into the task.

Re-smile

Return

Repeat

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REPEAT
Recognize

Release

Rpan t yeo rn o rgi eetgh 6 s cv ad v aa i e R cl e e n eventually replaces old habitual suffering. The reasons are because we:

Relax

Re-smile

Return

Repeat

See and experience for ourselves what suffering actually is; Notice the cause, which is becoming involved with the tension and tightness in any way; Experience how to reach the cessation by releasing and relaxing; Discover how to exercise the direct path to that cessation of suffering that we cause ourselves.

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SUMMARY
Sharpening the skill of mindfulness is the key to simple and smooth meditation. Developing mindfulness, knowledge and wisdom grow naturally as one sees HOW things work by witnessing the impersonal process of dependent origination. Te r toes e e os c s de l r oi a o h p c i r dg e f c si ic p pr nl ain r t u e s rt o t t y o how well they understand mindfulness, follow the precise itc n ad st r t ibtt s i n r t s n u h 6 p c e o h in su i , o e e R ai n h e t g c t p c e n ioe dil . r t adn n a i ai c s lf ye

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bhantev4u@dhammasukha.org

CONTACT
Dhammasukha Meditation Center
RR1 Box 100 Annapolis, MO 63620 573-546-1214 Tel: www.dhammasukha.org

Bhante Vimalaramsi
E-mail: bhantev4u@dhammasukha.org

Sister Khema
E-mail: sisterkhema@dhammasukha.org