"Mindfulness of in-and-out breathing, when developed and pursued, is of great fruit, of great benefit. Mindfulness of in-and-out breathing, when developed and pursued, brings the four applications of mindfulness to their culmination. The four applications of mindfulness, when developed and pursued, bring the seven factors for awakening to their culmination. The seven factors for awakening, when developed and pursued, bring clear knowing and release to their culmination.
"Now how is mindfulness of in-and-out breathing developed & pursued so as to be of great fruit, of great benefit? The Anapanasatti Sutta
Who hasn't found themselves planning, daydreaming, or just zoning out while sitting on the meditation cushion? Some well-intentioned practitioners may even go through the motions of sitting for years without getting anywhere. This happens when people lack a clear idea about the nature of meditation: simply put, it is a skill. And like any skill, there are straightforward goals and instructions. Also, it takes practice to get better. This is an overview of those goals and instructions. They are easy to understand and work with even if sometimes they involve a fair amount of detail. Yet, the road to improvement doesn't have to be a long one. You can achieve success in months, or in a few years at most. You'll find the rewards of meditation are closer than you think.
Traditional Roadmaps for Meditation This presentation is the result of discovering how few long-time practitioners have ever experienced any of the more exalted states of meditation, much less the profound realizations that it offers. Meditators in general are reticent to discuss the details of their practice experience. So it wasnt until I began to have conversations within the context of a teacher-student relationship that I became aware of the extent of this problem. Essentially what I learned was that even after many years of trying, people were making very little progress. The sincerity of their aspirations and the amount of time they had spent practicing were definitely not the problem. What they lacked was a clear understanding of exactly which skills they needed to cultivate, in what order, and how to go about doing it. Put another way, they needed a clear map of the process that describes the whole journey step-by-step: what needs to be accomplished at each stage and how to do it; what things are better left until a later stage; and what pitfalls should be avoided. It isn't that these kinds of roadmaps don't exist, because they certainly do, but they are largely inaccessible to most meditators. Some 2,500 years ago, the Buddha presented meditation Upasaka Culadasa February 2012 2 training as a sequence of developmental stages, in a series of verses known as the Anapanasati Sutta. Each verse describes one step in a progressive method for training the mind. Yet, these verses are short on practical details, and so cryptic that they're incomprehensible to any but the most experienced meditators. Perhaps there wasn't any need for the Buddha to go into specifics, since there were so many others at the time who could interpret his words and provide clear instructions. Around 800 years later, Asanga identified nine distinct stages in the process of developing concentration. 1 Four centuries after Asanga, Kamalasila, who later taught in Tibet, elaborated on these stages of training in his Stages of Meditation (Bhavanakrama). Yet another invaluable source of information is the Path of Purification (Visuddhimagga), compiled by the great Theravadin commentator Buddhaghosa in the 5th century. As all these masters realized, teaching meditation by stages is an easy and effective way to help someone achieve the highest goals of the practice. Unfortunately, these and many other excellent maps of meditation progress lie buried in the "commentarial" literatures of different Buddhist traditions. The volume and diversity of these commentaries is so vast that even the great masters of one tradition rarely know what is available in other traditions. It's no wonder that the average Western meditator isn't aware of them. Part of the problem is that many of these works haven't been translated into European languages. Few people other than Buddhist scholars are able to study and translate these dense texts, full of obscure terminology and complicated language from a very different time and culture. In the future, we can expect to see more and better translations. Another difficulty is the closely related issue of interpretation. Since Buddhist scholars are rarely serious meditators, their translations are subject to distortions that come from knowing too little about the subject matter being translated. Traditional meditation teachings can only be correctly understood if you have personally experienced the kind of mental states being described. Purely theoretical attempts at interpretation always fall short. Also, as you might expect, these old but very precise roadmaps of the practice have been greatly obscured by the passage of time. I remember when I first encountered Asanga's nine stages of meditation. A lama in the Tibetan tradition was doing a presentation on them. I was already very familiar with how meditation training unfolds, both from my own experience and from the guidance of my teachers. I was immediately struck by two things. First, I was impressed how accurate and brilliant was Asanga's summary of the training process. Second, I realized how confused and distorted this particular lama's understanding of the material was. I
1 The nine states one progresses through before attaining shamatha are described in Asangas Grounds of Hearers (Sravakabhumi), Compendium of Knowledge (Abhidharmasamuchchaya), and Ornament for the Mahayana Sutras (Mahayana-sutralamkara).
Upasaka Culadasa February 2012 3 doubt that anyone could have improved his or her meditation practice from hearing that presentation. Nor was this an isolated incident. Similar experiences have shown me that, although the texts themselves have been carefully preserved, they are not always well understood by their preservers. Meditation is still quite new in the West, and there is much yet to be learned. However, once its secrets are unlocked and the hows and whys are better understood, it will be easier to achieve the true goals of meditation. With a clearer understanding, Westerners can then bring their own unique cultural talents, including science and technology, to the teaching and practice of meditation. We will eventually make meditation our own in the West, and hopefully use it to help ourselves become a wiser and more humane society and advance human progress beyond its current biological and cultural limitations. On an evermore crowded and over-burdened planet, this may be our only hope for the future. The cumulative experience of thousands of years is at our disposal. It only needs to be made available in a way that can be readily understood and applied. This is a small attempt at doing just that.
A Modern Roadmap for Meditation What follows is the product of several decades of personal meditation practice. To make sense of my own meditation experiences, and whenever I needed guidance about where my practice should go next, I turned not only to my teachers, but also to the Pali Suttas and the commentaries of several different traditions. Over and over again, these traditional sources provided an appropriate context to fit the pieces together and find the information I needed. I have used my own experience with these sources to "reverse engineer" traditional meditation instructions in a modern form. I then integrated that understanding with what modern psychology and cognitive neuroscience have to offer. The result is what you find in these pages. The structure of this presentation comes directly from traditional teachings. But the substance of the meditation instruction that fleshes out this framework is not an intellectual interpretation of ancient texts. It is a modern synthesis based on first-hand experience and expanded on through the shared experiences of many other dedicated practitioners. Also, this is an amalgam of teachings from different traditions. While it is entirely consistent with all of them, it does not reflect any one tradition in particular. I believe that this is one of its great advantages. As Buddhism and its associated practices diversified over two and a half millennia, each tradition has evolved its own special contributions. The Indo- Tibetan Mahayana meditation teachings fill in gaps in the traditional Theravadan teachings, and vice versa. The fundamental techniques presented here apply to every kind of meditation practice. Keep in mind that all of the source teachings were intended for monastics living in Upasaka Culadasa February 2012 4 supportive communities of meditators. There wasn't much need to provide basic instructions, practical details, or to give examples. This isn't the case for modern lay practitioners. Most are practicing with little guidance and often on their own. Therefore, while closely following these original teachings, I provide much more detail and give examples. I have also added an extra Stage "Establishing a Practice" to Asanga's nine stages to help people with jobs, families, and other responsibilities navigate the challenge of finding the time for meditation in their busy lives. These and other minor differences in this presentation reflect the differences between practicing as a householder rather than as a monastic. As much as possible, I have used modern English to describe the Ten Stages. This is partly to make it more accessible, but also because Pali and Sanskrit labels conjure up different meanings for different people. Because English and European languages often lack words for the concepts described by traditional meditation terminology, it has become common practice to use Pali or Sanskrit words in English meditation texts. The problem is that the meanings of these terms have changed with time and geography. It's not uncommon for the same words to mean different things to teachers even within the same tradition, and the differences in meaning between traditions that have developed far apart from each other are especially great. Even the most basic meditation terminology is subject to confusing and often conflicting interpretations and translations. Too often this results in people talking to each other using the same words but with different meanings, which can make meditation discussions quite baffling. On the other hand, the need for some kind of technical vocabulary is unavoidable. So, rather than inventing new words to replace them, I will use words like samadhi, sati, vipassana, and samatha. But when I do, I will always explain exactly what they mean in plain English. I am also going to use words you already know, but I will employ them in a more precise, specific, and useful way. Some of these "technical terms" are influenced by psychology and the cognitive sciences. This kind of language may seem unfamiliar at first, but taking a little extra time to learn the meaning of these terms will be immensely helpful. It gives us a precise language to describe the practice and understand subtle experiences and states of mind.
The Ten Stages and Four Milestone Achievements
The entire process of training the mind unfolds through Ten Stages. Each Stage has its own distinct characteristics, challenges to overcome, and specific techniques for working through those challenges. The Stages mark gradual improvements in your abilities. As you make progress, there will also be Four Milestone Achievements, discussed below. These mark especially significant points of transition in your practice when you finally master important Upasaka Culadasa February 2012 5 skills, taking your meditations to a whole new level. In other words, the Ten Stages can also be divided into four distinct parts. The Stages and Milestones, considered together, form a broad map to help you figure out where you are and how best to continue. Yet, because each person is unique, the route your spiritual journey takes will always be at least slightly different from that of somebody else. For this reason, we will also talk about how the process unfolds, how fast or slow you may experience progress, and about what kind of attitude to have. The point isn't to force your experience to match something you have read. You instead want to use this as a guide for working with and understanding your own experiences no matter what form they take. The more clearly you understand the Stages in cultivating attention and awareness and why the happen in the order that they do the quicker and more enjoyably you will walk the path toward happiness and freedom.
The Four Milestone Achievements Your progress through the Ten Stages will be marked by four particularly significant achievements. They are Milestones that divide all the Stages into four distinct parts: the Stages of a novice (One through Three), of a skilled meditator (Four through Six), the transition Stage (Seven), and the Stages of an adept (Eight through Ten). It is helpful to think of each Stage in terms of the Milestone that lies ahead.
Milestone One: Continuous Attention to the Meditation Object The first Milestone is continuous attention to the meditation object, which you achieve at the end of Stage Three. Before this, you are considered a beginner a person who meditates, rather than a skilled meditator. But when you reach this Milestone, you are no longer a novice prone to forgetting the breath, a wandering mind, or dozing off. By mastering Stages One through Three, you have acquired the basic, first level skills on the way to stability of attention. You can now do something that no ordinary, untrained person can. You will build on this initial skill set 2 over the course of the next three Stages to become a truly skilled meditator.
Milestone Two: Sustained Single-Pointed Attention Once you have mastered Stages Four through Six, you have completed the development of the abilities that make you a Skilled Meditator, the second Milestone. You have achieved the
2 In traditional descriptions, this marks the beginning of what is called parikamma samadhi in Pali. Samadhi is often translated as concentration, in reference to the unique concentration developed in meditation, but literally means a "gathering together" of the mind. Parikamma means initial, first or "preliminary". There is no samadhi before the preliminary samadhi of Stage 4.
Upasaka Culadasa February 2012 6 two major objectives of meditative training: stable attention and mindfulness. You have also completely mastered single-pointed attention, which means you can focus on the meditation object to the exclusion of everything else; your attention no longer alternates back and forth from the breath to distractions in the background. Also, your scope of attention is stable; dullness has completely disappeared; and mindfulness takes the form of a powerful metacognitive introspective awareness that is, you are now aware of the state of your mind in every moment, even as you focus on the breath.
Milestone Three: Effortless Stability of Attention The third Milestone is effortlessness also known as mental pliancy or the compliant mind and is achieved at the end of Stage Seven. By this point, diverse mental processes have been unified and the mind no longer struggles against itself. Instead, the mind functions as a coherent, harmonious whole, directing its full power toward a single purpose. Because your mind is unified, your meditations are effortless; no part of the mind is resistant or preoccupied with something else. Stage Seven is a transition process through which you go from being a Skilled Meditator to an Adept Meditator. 3
Milestone Four: Persistence of the Mental Qualities of an Adept When you have mastered Stage Ten, the many positive mental qualities that you experience during meditation are strongly present even between meditation sessions. This means that your life becomes imbued with effortless stability of attention, mindfulness, joy, tranquility, and equanimity. 4 This is the fourth and final Milestone and marks the culmination of the training of an Adept Meditator.
The Milestones and Mindfulness I have talked about these Milestones in terms of your stability of attention. Yet, it's important to mention that you will also be developing other, related skills at the same time. Only by strengthening and refining peripheral awareness together with the skill of stable attention will your mindfulness grow stronger. In other words, you don't just want to train your faculty of
3 This is the beginning of the samadhi called upacara, usually translated as access, which reaches its peak of development in Stage 10. Access refers to the fact that both jhana (absorption) and vipassana (insight) are readily accessed from upacara samadhi.
4 These five qualities of the Adept meditator constitute five of the Seven Factors of Enlightenment, or satta sambojjha!g" in Pali, that were described by the Buddha: effortless stability of attention (samadhi); mindfulness (sati); joy or rapture (p#ti); tranquility (passadhi); and Equanimity (upekkha). The two remaining sambojjha!g" are the investigation of phenomena (dhamma vicaya) and diligence (viriya), both of which are exercised throughout the practice of the ten stages.
Upasaka Culadasa February 2012 7 attention to the exclusion of everything else. You need all the skills that contribute to mindfulness in order to complete the later Stages and achieve the ultimate goal of the practice Insight into the true nature of reality.
The Ten Stages Of Meditative Training Each of the Ten Stages on the path to becoming an Adept Meditator is defined in terms of certain skills that you have to master. Only when you have mastered the skills of a particular Stage will you be able to move on to master the next Stage. This is because your abilities as a meditator gradually build on each other. Just as you have to learn to walk before you can learn to run, you must move through the Stages in order, without skipping any of them. To make progress, you should correctly determine your current Stage, work diligently with the techniques you are given, and only move on when you have achieved mastery. Taking shortcuts just creates problems. Below, I offer a general sketch of all Ten Stages. This map will help you orient yourself. I describe each Stage's distinct characteristics, goals, challenges, and the techniques for achieving those goals and working through those challenges.
Stage One: Establishing a Practice "Here, monks, a monk goes to the forest, to the foot of a tree, or to an empty place, sits down, folds his legs crosswise, keeps his body erect, and brings mindfulness to the fore. With mindfulness, he breathes in, with mindfulness he breathes out. The Anapanasatti Sutta
The goal for this Stage is to develop a consistent and diligent meditation practice. Consistent means you set a clear daily schedule for when you're going to meditate and stick to it, except when there are circumstances beyond your control. Diligence means that, instead of spending your time on the cushion planning or daydreaming, you actually engage whole- heartedly in the practice. The mind can generate all kinds of clever rationalizations for doing anything but meditating, so being diligent is especially important. Not surprisingly, the major obstacles you'll experience at this Stage are resistance and procrastination. But there are other obstacles, too: fatigue, feelings of impatience or boredom, disappointment about how fast you're progressing, doubt about the practice or your abilities, and a lack of motivation. The key to overcoming these problems is to learn to generate a strong motivation. You can do this by reviewing your reasons for meditating, creating a practice routine, setting specific practice goals, and cultivating discipline and diligence. Upasaka Culadasa February 2012 8 You have mastered Stage One when you never miss a daily practice session or indulge in procrastinating or other activities to pass the time while waiting for the practice period to end.
Stage Two: Interrupted Attention and Overcoming Mind-Wandering Stage Two involves the simple practice of keeping your attention on the breath. This is easier said than done! You quickly discover the restless nature of the untrained mind. A restless mind produces all kinds of distractions, which make you forget that you're supposed to be paying attention to the meditation object. Forgetting in turn leads to mind-wandering. Thus, the entire sequence proceeds from distraction to forgetting to mind-wandering. During Stage Two, your attention to the breath is often interrupted by forgetting, and the periods of mind- wandering you experience are relatively long. For seconds, minutes, or sometimes even the entire session, the meandering mind indulges in all sorts of thoughts and fantasies. It's important to realize that forgetting and mind-wandering are two distinct events. At this Stage, your main job is to reduce the amount of mind-wandering (the last part of the sequence). For now, don't worry about forgetting. Instead, you will learn to make use of spontaneous introspective awareness to catch yourself when you're in the middle of mind- wandering. Whenever this happens, take a moment to appreciate this awakening and your capacity for introspective awareness, which is what allowed you to catch your wandering mind in the first place. This kind of positive reinforcement encourages introspective awareness to arise more often so the periods of mind-wandering get shorter. Then, once you have returned to the breath, you will practice techniques for engaging with the breath sensations more closely. These exercises help you sustain attention on the meditation object longer. You have mastered Stage Two when you can sustain attention on the meditation object for minutes, while most periods of mind-wandering only last for a few seconds.
Stage Three: Extended Attention and Overcoming Forgetting Stages Two and Three are very similar to each other, but in Stage Three, you spend much more time focused on the breath, and much less time having forgotten about it. At the start of this Stage, your attention is more stable. Even though there's still mind-wandering, it doesn't last as long and will happen for shorter and shorter periods until it stops altogether. The biggest challenge you have to overcome during this Stage is forgetting. The second obstacle you will probably experience is sleepiness. You work through these challenges by intentionally invoking introspective attention to check in on the mind rather than waiting for introspective awareness to arise spontaneously. By using intentional introspective attention, you become familiar with how forgetting happens and learn to recognize the situations in which it usually occurs. You can then take preventative Upasaka Culadasa February 2012 9 action to stop forgetting before it leads to mind-wandering. Likewise, introspective attention will help you recognize the onset of sleepiness so you can take action before you doze off. During this Stage, you will also increase the power of your mindfulness. You will practice maintaining peripheral awareness while you focus even more closely on the breath at the same time. As your perception of the breath sensations grows more vivid, you can engage more fully with the fine details, and be able to sustain your attention on the meditation object for increasingly long periods of time. You have mastered Stage Three when you rarely forget the breath or fall asleep.
Stage Four: Continuous Attention and Overcoming Gross Distraction and Strong Dullness "Breathing in a long breath, he knows he breathes in a long breath, breathing out a long breath, he knows he breathes out a long breath.
Breathing in a short breath, he knows he breathes in a short breath, breathing out a short breath, he knows he breathes out a short breath. The Anapanasatti Sutta
At the beginning of Stage Four, you can stay focused on the breath more or less continuously. This skill marks the first of the four Milestone Achievements. However, attention still shifts back and forth between the breath and various distractions. That is, you never forget the meditation object, but still haven't achieved single-pointed attention (i.e., paying attention to the meditation object and to nothing else). Whenever a distraction becomes the primary focus of your attention, it pushes the meditation object into the background, but not out of awareness. This is called gross distraction. The more agitated your mind, the more potential distractions there are, and the more often you will experience gross distraction. But when the mind grows calm, there tends to be another problem: strong dullness. To deal with both of these challenges, you shift from using introspective attention to developing continuous introspective awareness to alert you to their presence. You will still experience subtle forms of distraction and dullness, but that's all right. For now, you can tolerate them they will even help you. The gross distractions you will overcome during this Stage can take several forms. You will probably have a fair amount of pain and discomfort. Also, as your attention grows more stable and the mind calmer, material will rise up from your unconscious. You will have powerful intellectual insights, visions, and emotionally charged memories all of which can become distractions. You will learn to deal with all of these potential distractions without indulging in the extraordinary experiences or trying to get away from the painful ones. By being diligent, you can avoid both these pitfalls. Upasaka Culadasa February 2012 10 You have mastered Stage Four when gross distractions no longer displace the breath, and when strong dullness stops causing the sensations of the breath to fade and take on dream-like distortions.
Stage Five: Overcoming Subtle Dullness and Increasing Mindfulness At the start of this Stage, you have overcome gross distractions and strong dullness. Now, your two goals are to increase the power of your mindfulness and to overcome the tendency to slip into subtle dullness. Subtle dullness makes the sensations of the breath less vivid and intense and causes your peripheral awareness to fade. But this type of dullness also has certain pleasant qualities and is easy to ignore. Because subtle dullness creates feelings of comfort and gives you the impression that your attention is very stable, it can lead you to over-estimate your abilities and move on to the next Stage. But skipping Stage Five would be a considerable mistake, leading to concentration with dullness. Your practice will come to a dead end, and you will experience only a shallow facsimile of the later Stages. But to truly become an Adept Meditator, having access to states of profound joy, calm, and Insight, you have to work through this and be careful not to misjudge where you are. You will find that the rewards are worth infinitely more than the pleasurable, fuzzy feeling you get from subtle dullness. To overcome subtle dullness, you must increase the power of your mindfulness, meaning you will have clearer attention and awareness. You will develop two skills to do this. First, you will cultivate a strong and continuous introspective awareness to watch for varying degrees of dullness, so that you can correct for it. Second, you will practice a new body-scanning technique. This will make your conscious awareness stronger and sharpen up your perceptual faculties. You have mastered Stage Five when you can sustain or even increase the power of your mindfulness during a meditation session.
Stage Six: Subduing Subtle Distraction "Experiencing the whole body while breathing in, he trains himself. Experiencing the whole body while breathing out, he trains himself. The Anapanasatti Sutta
You begin Stage Six with fairly stable attention, but it still shifts back and forth between the meditation object and competing thoughts and sensations in the background. It's only because you have close, sustained attention to the meditation object that these subtle distractions don't displace it. But you are now ready to bring your faculty of attention to a whole new level. Your focus will no longer alternate, subtle distractions will die away, and you will have Upasaka Culadasa February 2012 11 exclusive attention to the meditation object. This is also called single-pointed attention; your focus is unwaveringly stable because you have learned to exclude all possible distractions and focus on one single object. This is the goal for Stage Six. "Single-pointedness," contrary to how it may sound, doesn't actually mean that the size of what you're focusing on is small. You can attend just as single-pointedly to the sensations of the whole body as you can to sensations at the tip of the nose. To subdue subtle distractions and cultivate exclusive attention, you focus your attention on the sensations in one specific area. That is, you have a clearly defined scope of attention. Then, you ignore everything outside that scope of attention. Ignoring distractions makes them eventually fade from your awareness. You will also use a method called "experiencing the whole body with the breath." Mental self-talk, as well as non-verbal thought processes, gradually die away although they are still present "beneath the surface." When that happens, the meditation object becomes relatively non-conceptual. These developments mark an important change in the way that your mind processes information. Usually, we automatically overlay whatever we experience with conceptual interpretations. In Stage Six, you start to do that less and less. At the same time, you will develop a much more refined and selective metacognitive introspective awareness 5 an awareness of the mind itself. You have mastered Stage Six once subtle distractions have almost completely disappeared. Thoughts, bodily sensations, and ambient sounds rarely intrude, and only very briefly. The end of Stage Six also marks the second major Milestone Achievement in the progress of Samatha: you now have unwavering single-pointed attention together with vivid mindfulness.
Stage Seven: Single-Pointed Attention and Unifying the Mind Calming the body formations while breathing in, he trains himself. Calming the body formations while breathing out, he trains himself. The Anapanasatti Sutta
You now have strong control over the scope of your attention and can investigate any object with however broad or narrow a focus you choose. But you have to stay vigilant and make a continuous effort to keep subtle distractions and subtle dullness at bay. Your main goal for this Stage is to achieve effortless single-pointed attention and mindfulness. Two very different obstacles prevent your meditations from being effortless. The first problem is that, for now, distractions and dullness will return if you stop exerting an effort. You must make the effort to sustain single-pointed attention and mindfulness for long periods of time,
5 Satisampajjana in Pali.
Upasaka Culadasa February 2012 12 and it's only by doing so that they eventually become automatic. But once this happens, you won't need to keep making an effort. Simply put, you have to keep exerting yourself until it's no longer necessary. But having made an effort for so long, it has become a habit. This is the second obstacle: putting forth an effort after it's no longer required. The first step is recognizing that you can in fact sustain the object of meditation effortlessly. This happens through a combination of lucky accident, introspective awareness, and purposely relaxing your effort from time to time as a test. Once you know that effort and vigilance are no longer necessary, then you can start to work on letting go of the need to be in control. Other problems you will face during this Stage are boredom, restlessness, and doubt. These will arise due to long, tedious dry periods during which you won't notice any change in the quality of your meditations. Also, bizarre sensations and bodily movements will often interrupt the dry periods, distracting you from the practice. Patience and diligence are the key to dealing with these challenges. You have mastered Stage Seven when, even though you let go of all effort, the mind still maintains an unprecedented degree of stability and clarity. This Stage concludes with the unification of mind, when all potential distractions and dullness disappear. This effortless stability of attention and mindfulness mark the third Milestone Achievement, which is also known as the compliant mind.
Stage Eight: Mental Pliancy and Pacifying the Senses Experiencing joy while breathing in, he trains himself. Experiencing joy while breathing out, he trains himself.
Experiencing pleasure while breathing in, he trains himself. Experiencing pleasure while breathing out, he trains himself. The Anapanasatti Sutta
You begin Stage Eight as an Adept Meditator with a compliant mind. In other words, you have a unique mental pliancy that comes with an impressive set of abilities: effortlessly stable single-pointed attention together with clear, intense, and powerful mindfulness. 6 When
6 In the Buddhist Suttas the compliant mind is described as malleable and wieldy. Malleable refers to attention that rests stably wherever directed, together with a quality of awareness that stays bright and sharp without sinking into dullness. Wieldiness of mind indicates an ability to freely shift attention from one object to another without losing stability. It also means the ability to hold a simple, open state of observation, noticing but not getting caught by whatever happens to enter the field of awareness.
Upasaka Culadasa February 2012 13 you direct that mindfulness inward, using it to examine the activities and states of your mind (i.e., metacognitive awareness), then the compliant mind is also called the superior mind 7 . The goal for this Stage is the complete pacification of the senses. This means that the physical senses, as well as the mind sense 8 temporarily grow quiet while you meditate. One result of this is that you no longer experience physical pain and discomfort when sitting for a long time. This is called physical pliancy. It should be noted that pacification of the senses isn't a kind of trance. You will observe that thoughts, sensations, and disruptive mental states still intrude, rarely but occasionally, into conscious awareness. This clearly shows that all six senses still function normally, even though they're pacified. Complete pacification happens quite naturally as long as you keep practicing effortless sustained attention and introspective awareness. As the process of pacification of the senses and physical pliancy proceeds, you will experience a variety of unusual sensations and strong inner currents of energy. These will happen with increasing frequency. The primary challenge of this Stage is not to be distracted or distressed by these extraordinary experiences. Simply let them be. They will gradually mature in time into more pleasant sensations that support rather than disturb your meditation. You have mastered Stage Eight when the eyes perceive only an inner light, the ears perceive only an inner sound, the body is suffused with a sense of pleasure and comfort, and your mental state is one of joy. With mental and physical pliancy, you can sit for hours without dullness, distraction, or physical discomfort.
Stage Nine: Mental and Physical Pliancy and Meditative Joy Experiencing joy and happiness as mental formations while breathing in, he trains himself. Experiencing joy and happiness as mental formations while breathing out, he trains himself.
Calming the mental formations while breathing in, he trains himself. Calming the mental formations while breathing out, he trains himself. The Anapanasatti Sutta
In this Stage, mental and physical pliancy are accompanied by meditative joy a unique state of mind that brings great happiness and physical pleasure. Meditative joy is often accompanied by an altered perception of the body and seeing an inner light. The intensity of the joy is sometimes so strong that it perturbs the mind, distracting you and disrupting your practice. Anticipating and desiring this mental state can also become an obstacle to consistently achieving
7 Mahaggatam citta in Pali.
8 Mano-ayatana in Pali.
Upasaka Culadasa February 2012 14 mental and physical pliancy. You may also be side-tracked by mistaking these experiences for more exalted spiritual attainments. Becoming familiar with meditative joy and its accompaniments through continued practice ultimately surmounts these obstacles. As you grow more accustomed to mental and physical pliancy and meditative joy, this initial excitement will fade away, to be replaced by tranquility and equanimity. You have mastered Stage Nine when you can consistently invoke mental and physical pliancy, accompanied by profound tranquility and equanimity.
Stage Ten: Tranquility and Equanimity Experiencing the mind while breathing in, he trains himself. Experiencing the mind while breathing out, he trains himself.
Delighting the mind glad while breathing in, he trains himself. Delighting the mind while breathing out, he trains himself.
Making the mind tranquil and fresh while breathing in, he trains himself. Making the mind tranquil and fresh while breathing out, he trains himself.
Liberating the mind while breathing in, he trains himself. Liberating the mind while breathing out, he trains himself. The Anapanasatti Sutta
The final Stage has the qualities that you achieved in Stage Nine: mental and physical pliancy combined with almost imperturbable calm, joy and happiness, and profound equanimity. At first these qualities immediately fade after the meditation has ended. But as you continue to practice, they will persist longer and longer between meditation sessions. Eventually they become the normal condition of the mind. Because the powerful focus, mindfulness, joy, tranquility and equanimity never disappear entirely, whenever you sit on the cushion, you quickly regain a fully-developed meditative state without having to pass through the intermediate Stages. 9 Once Stage Ten is mastered, the mind is described as unsurpassable. 10
9 Unfortunately, mastering Stage 10 does not include permanent freedom from the mental afflictions of desire and aversion and the suffering they engender, although they are held temporarily in abeyance by the fruits of this practice. Suffering and the causes of suffering re-emerge with any prolonged interruption in practice, and also due to the corrosive effects of time on the body and mind.
10 Anuttaram citta in Pali. The unsurpassable mind has immediate access to the deepest form of meditative absorption (jhana), and is the most fully developed form of upacara samadhi, or access concentration. With the persistence of all these factors between meditation sessions, the applications of mindfulness (Satipatthana in Pali, cf. Mahasatipatthana Sutta, DN 22) can be practiced in daily life with incomparable effectiveness. This unsurpassable mind is the ideal mental condition for quickly achieving profound Insight into the true nature of reality and a liberation that is not subject to passing away.
Upasaka Culadasa February 2012 15 Mastering Stage Ten marks the last Milestone Achievement the consummation of the meditation practice of an Adept.
How The Process Unfolds
Even though the Stages are presented as a linear path of progress, the practice doesn't actually unfold in such a straightforward manner. For example, a beginning meditator will of course be working on Stages One and Two at the same time striving to establish a regular practice while simultaneously working on mind-wandering. As her practice progresses, she will also find herself navigating several Stages at the same time, moving back and forth between them over weeks, days, or even during a single session. Consider a meditator at Stage Three. She will still forget the meditation object and experience brief periods of mind-wandering. Yet, she may have occasional sittings where she doesn't lose focus on the meditation object at all (Stage Four). Other times, she may be so agitated that mind-wandering dominates the entire sitting (Stage Two). This is perfectly normal. You can expect to have days when you seem to have jumped to a more advanced Stage, as well as days where you seem to have gone backward. In either case, the important thing is to practice according to whatever is happening in your meditation in the present. For instance, even if you have been practicing at Stage Five for a long time, if you happen to have a day where you're experiencing significant gross distraction (Stage Four), there's no point in trying to overcome subtle dullness. Dont get ahead of what is actually happening. On the other hand, once you have overcome the obstacles for a given Stage even temporarily, then you can work with the obstacles for the next Stage. For instance, when Stage Four practitioners have periods without dullness or distraction, they should practice the techniques for Stages Five and Six. You will also notice that many of the techniques are similar in several different Stages. A meditator at Stage Three uses introspective attention to overcome forgetting in the same way that a meditator at Stage Four practices introspective awareness to overcome gross distractions. A meditator at Stage Five uses very similar methods to subdue subtle dullness that a Stage Six meditator uses to achieve single-pointedness. To summarize: you use similar techniques in many of the Stages, but the goals for each Stage are always different. The earlier Stages take longer to master. Yet, because the Stages build on each other and the methods overlap, you start making faster and faster progress. Advancing from Stage Three to Four might take a long time, but progressing from Stage Four to Five happens more quickly since the skills you develop in one Stage are used in the next. The secret to rapid progress is working with the specific goals appropriate to your current skill level. If you're on Stage Three, Upasaka Culadasa February 2012 16 dealing with forgetting and mind-wandering, then being concerned about single-pointed attention (Stage Six) will only slow your progress and make you frustrated. Likewise, if you're still experiencing gross distractions (Stage Four) but try to tackle subtle dullness (Stage Five), you'll be depriving yourself of the subtle dullness that can be helpful in subduing those distractions. It's like learning to skate: you have to learn the basics before you can start doing triple-axels. It's common to have occasional or even frequent meditation experiences that correspond to more advanced Stages. While this isn't very significant to your overall practice, such experiences do have the benefit of showing you what your mind is capable of. Use them as inspiration, while continuing to work toward mastering your current Stage. Once your practice matures, you will have the knowledge and skills to consistently create these kinds of experiences. Some examples will help illustrate this point. As mentioned earlier, at the end of Stage Six, inner self-talk stops and the mind's experience of the breath becomes non-conceptual. This accomplishment is frequently discussed and praised in books on meditation. Yet, having periods without self-talk are not uncommon before Stage Six. Even if discursive thought is absent most of the time, it's not important if you still sink into dullness or get drawn into other kinds of distractions. Until these major obstacles are overcome, the disappearance of inner dialogue is beside the point. Another example: when a meditator at Stage Three or Four is especially calm and focused, she may have a taste of meditative joy corresponding to Stage Nine, or a combination of joy and tranquility corresponding to Stage Ten. In her excitement, she might overestimate her abilities and try to replicate that experience, instead of working to master the skills she needs for her current Stage. Even a beginning meditator at Stage Two may have experiences that correspond to advanced Stages. Isolated meditation experiences can happen to anybody at any time. But if they cant be repeated, consistently and intentionally, then they are of little value. Keep in mind that the Ten Stages indicate levels of mastery. That is to say, mastery of one Stage is a requirement for the mastery of the next. If you work diligently, without taking shortcuts, it will be easy for you to find your way and make progress.
The Rate Of Progress Through The Ten Stages Some books give the impression that it takes years or even decades to become an Adept Meditator. This simply isn't true! For householders, mastery of the Ten Stages is possible within a few months, or a few years at most. 11 What you need is a regular daily sitting practice
11 The Dalai Lama has said, If one knows the nature, order and distinctions of the levels explained above without error and cultivates calm abiding, one can easily generate faultless meditative stabilization in about a year. The Buddhism of Tibet, by H.H. the Dalai Lama, trans. & ed. by Jeffrey Hopkins. When I first began teaching meditation, I also believed that with diligent practice most people should be able to master all Ten Stages in less than a year. I have since learned that is not realistic in terms of most people, and making a flat pronouncement of Upasaka Culadasa February 2012 17 of one to two hours per day, in combination with some of the supplemental practices described in the Appendices. Meditation retreats are quite helpful, but ones lasting months or years are certainly not necessary. Diligent, daily meditation, combined with occasional longer periods of practice, is enough for success. That said, several factors will determine how fast you make progress. Some of them you can influence, others you can't. To start with, different people have different natural abilities for working with attention and awareness. Some lifestyles and career paths are more conducive to developing these skills. Also, some people are better able to discipline themselves to practice regularly and diligently. Regardless of your natural abilities, you absolutely must master Stage One "Establishing a Practice" to make progress. Life factors and stressful events can also affect the process. Losing your job, the death of a spouse, or a health problem can set even an advanced meditator back to the earliest stages. In fact, almost anything that happens outside of meditation potentially has this effect. This just serves as another reminder that meditative accomplishments, like everything else, depend on certain conditions and therefore can be influenced by worldly events. Another factor that influences our progress is the problem of compartmentalization. There is a common tendency to separate meditation practice from the rest of our lives. But if the skills and insights we learn on the cushion don't infuse our daily life, progress will be quite slow. It's like filling a leaky bucket. This may be one reason why some people consider long retreats the only way to make real progress. Retreats are certainly wonderful and can help you bring your practice to a whole new level. Yet, you can only experience the full benefits if the wisdom you acquire permeates every facet of your life and that takes work. Otherwise, long retreats are like filling an even bigger leaky bucket. Because this is such an important point, I discuss a variety of supplemental non-sitting practices in the Appendices. I encourage you to take them up as soon as you can. The most important factor for improving quickly is a clear understanding of each Stage. That means recognizing the mental faculties you need to cultivate, as well as the correct methods to overcome specific obstacles. It also means not getting ahead of yourself. Be systematic and practice at the appropriate level. Just as a scalpel can be more effective than a large knife, skillful means and positive reinforcement are much better for pacifying the mind than blind, stubborn persistence. Finesse and patience pay off.
that sort can be discouraging for those who have been practicing for much longer without attaining that degree of mastery.
Upasaka Culadasa February 2012 18 Cultivating The Right Attitude We naturally tend to think of ourselves as the agent responsible for producing results through will and effort. And certain words that we can't avoid when talking about meditation, such as "achieve" and "master," only reinforce this idea. However, holding such a view will make it harder to practice effectively. This is because when you first start meditating, you try to willfully force the mind into submission. Inevitably, it doesn't comply. When that happens, people tend to become discouraged and blame themselves. This can turn into a habit unless you realize that there is no "self" in charge of the mind, and therefore nobody to blame. As you continue to meditate, this fact becomes increasingly clear, but you can't afford to wait for that Insight. For the sake of making progress, it's best to drop this notion as soon as possible. In reality, all you're "doing" in meditation is forming and holding specific intentions nothing more. In fact, while it may not be obvious, all your actions originate from your intentions. Consider learning to catch a ball. As a child, while you may have wanted to play catch, your arm and hand initially just didn't move in quite the right way. However, by sustaining the intention to catch the ball, after much practice, your arm and hand can now perform the task whenever you want them to. "You" don't play catch. Instead, you just intend to catch the ball, and the rest follows. The mind intends and the body acts. In exactly the same way, you can use intention to profoundly transform the way that the mind acts. Intention provided it is correctly formulated and sustained is all you need to create the causes and conditions for paying attention and remaining mindful. Intentions that you frequently repeat during meditation lead to repeated mental actions, and those eventually become habits of the mind. At every Stage, all "you" really do is patiently and persistently hold the intention to respond in a specific way to whatever occurs. Setting and holding the correct intentions is what's essential. If your intention is strong, the practice will unfold in a very natural and predictable way. Once again, sustained and repeated intentions lead to repeated mental actions, which become mental habits the habits of mind that lead to joy, equanimity, and Insight. The exquisite simplicity of this process may not be easy to see in the early Stages. However, it will become more and more apparent, until you reach Stage Eight and your meditations become completely effortless proving the power of intention to you firsthand. As we go into greater detail about the Ten Stages, you may lose sight of the underlying simplicity of the process: intentions lead to mental actions, and repeated mental actions become mental habits. Yet, this simple formula is at the heart of every Stage. To help you remember this, I will briefly recap the Ten Stages, pointing out how intention works in each one. Refer back to this description any time meditation begins to feel like a struggle:
Upasaka Culadasa February 2012 19 * The goal of Stage One (Establishing a Practice) is to sit down to meditate for a set period of time every day. To achieve this, you form a strong intention to meditate and to frequently rekindle your motivations for meditating. Put all your effort into forming and holding a clear intention. If your intention is clear and strong, certain mental actions will naturally follow, and you will eventually find yourself sitting down to meditate regularly. This is much more effective than forcing yourself to practice by disciplining and chastising yourself. Your goal has been reached when sitting down to meditate becomes a habit.
* The goal of Stage Two is for periods of mind-wandering to become shorter and periods of attention to the breath to grow longer. Willpower can't prevent the mind from forgetting the breath. Nor can you force yourself to become aware that the mind is wandering. Yet, you can hold the intention to: appreciate the introspective awareness that recognizes mind-wandering; gently but firmly redirect attention back to the breath; and engage with the breath as fully as possible without losing peripheral awareness. In time, you will reach your goal, and these three simple mental actions will be well on their way to becoming mental habits.
* The goal of Stage Three is to overcome forgetting the breath. Set your intention to: invoke introspective attention frequently instead of waiting for introspective awareness to arise spontaneously; notice distractions and dullness before you forget the breath or fall sleep; and sustain peripheral awareness while engaging with the breath as fully as possible. These three mental actions, which simply expand on the ones from Stage Two, will become habits, and you will no longer forget the breath.
* The goal of Stages Four through Six is to completely overcome every type of dullness and distraction, as well as to develop metacognitive introspective awareness. Set and hold the intention to be vigilant so that introspective awareness becomes continuous. Also, hold the intention to notice and immediately correct for dullness and distraction. The intentions you hold during these Stages will mature into highly developed skills. As they do, your meditations will become evermore stable and alert, leading to exclusive, single-pointed attention.
* From Stage Seven on, everything becomes even simpler. With the basic intention to continuously guard against dullness and distraction, the mind becomes completely accustomed to effortlessly sustaining attention and mindfulness the goal of Stage Seven. Upasaka Culadasa February 2012 20
* In the last Stages, your intention is simply to practice the skills that are now effortless. This creates the conditions for your mental states and faculties to become even more refined. In Stage Eight, your effortlessly sustained single-pointed attention produces mental and physical pliancy, pleasure, and joy. In Stage Nine, by simply abiding in the state of meditative joy, profound tranquility and equanimity arise. In Stage Ten, by just continuing to meditate, you experience profound joy, happiness, calm, and equanimity accompanied by mindfulness and a powerful faculty of attention even between meditation sessions.
As with planting seeds, at each Stage you sow the appropriate intentions in the soil of the mind. Water these intentions with the diligence of regular practice, and protect them from the destructive pests of procrastination, doubt, desire, aversion, and agitation. These intentions will naturally flower into a specific series of mental events that mature to bring forth the fruits of your practice. Will a seed sprout more quickly if you keep digging it up and replanting it? No. Therefore, don't let impatience or frustration stop you from practicing, or convince you that you need to seek out a "better" or "easier" practice. Getting annoyed with every instance of mind wandering or sleepiness is like tearing up the garden to get rid of the weeds. Attempting to force your attention to remain stable is like trying to make a sapling grow taller by stretching it. Chasing after physical pliancy and meditative joy is like prying open a bud so it will blossom more quickly. But impatience and striving won't make anything grow faster. Be patient and trust in the process. Care for the mind like a skilled gardener, and everything will flower and fruit in due time.
Putting this Practice into Context
Meditation has been at the core of Eastern spiritual practices for millennia. This hasn't been the case in the West, except for the mystical traditions at the periphery of Christianity, Judaism, and Islam. However, interest in meditation has been building in Europe and North America for several decades now. The last few years have seen a veritable explosion of meditation groups and centers in cities of every size. These centers represent many different traditions, and books on meditation are found in bookstores everywhere. Meditation has been secularized as a form of therapy, is taught in graduate and medical schools, and is the subject of scientific papers and research. Almost everyone has heard of meditation, even if they've never done it, and the number Upasaka Culadasa February 2012 21 of people who have learned to practice in one form or another is growing all the time. But with the sudden access to so many different kinds of meditation, and the confusing and often conflicting claims made by supporters of each, meditation can seem mysterious indeed. With all that in mind, let's look at how the practice in this book fits into the larger context of Buddhist meditation practices. This discussion gets a bit technical and you can certainly skip this if you want. But at some point, you may find it useful to return to when you become confused by contradictory claims and instructions. Because the Ten Stages lead to samatha, this practice is sometimes called samatha meditation. Samatha has been translated in many different ways: "tranquility," "serenity," "quiescence," "meditative equipoise," "calm abiding," and so equivalent terms you might encounter are Tranquility meditation or Calm Abiding meditation. But a peaceful state of mind is only part of a means to an end: the main purpose of the practice described here is a mind capable of generating spontaneous Insight (vipassana) 12 . Therefore, it is more accurate and useful to call this technique "Samatha-Vipassana meditation," or "the practice of Tranquility and Insight." Samatha-Vipassana meditation is a systematic process for developing both stable attention 13 and mindfulness 14 . For this reason, it has been referred to as both a "concentration meditation" and a "mindfulness meditation." But to describe it as only a concentration practice, as some people do, is quite misleading. Likewise, to describe it as just mindfulness meditation is also inaccurate, not to mention that many people associate that term with the so-called "dry Insight" 15 practices discussed below. The fact is that stability of attention and mindfulness need to be developed together. If your attention is stable but you lack mindfulness that fully awake and alert conscious awareness you won't achieve samatha. Instead, it will lead you to a state of blissful dullness: a dead end. Some meditation masters have suggested that blissful dullness is even harmful, numbing the mind. Given scientific research showing that how we use the mind can change the brain, this could very well be true. But just as concentration without mindfulness is a dead end, the opposite is even more the case. You simply cannot develop mindfulness without stable attention. Until you have at least a moderate degree of attentional stability, "mindfulness
12 Vipassana (literally clear-seeing) is often translated as Insight, but specifically means supra-mundane insight into the true nature of reality.
13 Samadhi in Pali.
14 Sati in Pali.
15 Sukkha-vipassana in Pali.
Upasaka Culadasa February 2012 22 practice" will consist mostly of mind-wandering, physical discomfort, drowsiness, and probably frustration. True mindfulness practice only begins when there's enough concentration to overcome forgetting the breath and the mind-wandering that follows (the primary obstacles of Stages Two and Three). This may come as a surprise to those who have been taught that meditation practices are of two types, based either on concentration and tranquility (samatha), or on mindfulness and Insight (vipassana). This distinction is often made by teachers of "dry Insight" practices from Southeast Asia, and of therapeutic methods inspired by them like Mindfulness Based Stress Reduction (MBSR). 16 Yet, this distinction is false and misleading. Yes, these methods purposely downplay the importance of concentration in favor of mindfulness. But they're not called "dry" because they don't require concentration. They do. In fact, true Insight practice only starts when your powers of concentration are at Stage Seven as described in this book. The reason these Insight practices are called "dry" is because they lack the lubricating "moisture" that comes with the fully developed mind of samatha: the unique and special qualities of joy, tranquility, and equanimity. These qualities make it much easier to confront the potentially disturbing and fearful experiences of Insight into impermanence, emptiness, and suffering. The mind of a meditator who cultivates samatha before achieving Insight is suffused with these qualities, and is much less likely to experience a long and stressful "dark night of the soul" as his or her practice matures. In the dry Insight traditions, the fully developed mind of samatha is postponed until after Insight arises. However, once a meditator has come to accept those Insights as inescapable realities, he or she must continue with mindfulness practice until samatha is achieved. The culmination of Insight the awakening experience occurs from a state of samatha. 17 So, stable attention and mindfulness always have to be cultivated together, and samatha and vipassana are equally necessary for Awakening: like the two wings of a bird, both are required for flight. This is an important point that the original teachings of the Buddha and the commentarial literature of all traditions agree on. The way that samatha and vipassana are combined varies. The Buddha described three approaches: samatha followed by vipassana, vipassana followed by samatha, and samatha and vipassana developed together. 18 The first approach involves cultivating concentration and
16 I am referring specifically to the noting Vipassana practice perfected by Mahasi Sayadaw, and its variations, and the Vipassana practice originating with U Ba Khin as taught by S. N. Goenka.
17 The final stages of the Progress of Insight, as described by Mahasi Sayadaw and outlined in the Vissudhimagga (the classic Theravadin meditation manual), correspond precisely to the 10 th and final stage of Samatha described here. Only the 10 th of 18 stages can be reached before achieving Samatha.
18 Yuganaddha Sutta, Anguttara Nikaya 4.170. Upasaka Culadasa February 2012 23 mindfulness to the point of achieving samatha, then practicing in a way that emphasizes Insight. This leads to very rapid success, and is particularly suitable for someone whose natural predisposition toward concentration is about average. This approach is the one most commonly used in the Indo-Tibetan tradition, and in Mahayana Buddhism in general. Shamatha (the Sanskrit 19 equivalent of samatha) is always practiced before or in combination with vipasyana (Sanskrit for vipassana) practices. It's the essential foundation that precedes practices like Mahamudra, Dzogchen, the Meditation on Emptiness, the Union of Insight and Calm Abiding, and Tantric visualizations. This approach was also the most common in the Theravadin tradition until the late 19th and early 20th centuries, when dry Insight practices became more popular. Someone who follows the Ten Stages in this book without the guidance of a teacher may well take this approach. This isn't to say that you won't have powerful experiences rich with potential Insight. However, they may not be recognized as such and can often go undeveloped. The same is true of someone who is always in a hurry to reach the next Stage, and who may unwittingly dismiss Insight opportunities as a disruption of their practice. But once you have achieved samatha, you can then quickly achieve Insight, especially by working with a very powerful kind of Insight practice called meditative absorption. 20 In all Buddhist meditation traditions, samatha is the basis for the practice of meditative absorptions. Since it gives access to both meditative absorptions and Insight, the state of samatha is also known as access concentration 21 . The "jhana to vipassana" method is described in the Suttas, and is still taught by some well-known teachers in the Southeast Asian tradition. The second approach, vipassana followed by samatha, corresponds to the "dry Insight" practice discussed above. Prior to the full development of samatha, the meditator emphasizes gaining Insight into the three characteristics of impermanence, emptiness of self-nature, and the suffering that is caused by clinging to what is empty and impermanent. Nonetheless, he or she must still ultimately develop samatha in order to experience the final Insight "Knowledges" that precede awakening. 22
19 Sanskrit is the language used for Tibetan and Mahayana terms. Pali is used in the Theravadin tradition. 20 Jhana in Pali, Dhyana in Sanskrit refers to states of profound single-pointed absorption in which both the focus of attention and mindfulness become progressively more and more refined. The Jhanas are then used as a vehicle for attaining Vipassana.
21 Upacara samadhi in Pali.
22 The final Insight knowledges before Awakening are: Knowledge of Equanimity about Formations (sankhar'upekkha-ana); Insight Leading to Emergence (vutthanagamini-vipassana-ana); Knowledge of Adaptation (anuloma-ana); and Maturity Knowledge (gotrabhu-ana). Awakening happens with Path Knowledge (magga- ana) and Fruition Knowledge (phala-ana). Upasaka Culadasa February 2012 24 This method is most appropriate for someone who is naturally good at concentration and who can spend extended periods of time in retreat. It's not as helpful for a layperson who must rely on short daily periods of practice. A variation on this approach is also found in the Mahayana. The meditator engages in an analytical Meditation on Emptiness to develop a very strong intellectually-based Insight. Of course, analytical meditation helps develop strong concentration, but it's not strong enough for shamatha. Only later does the meditator develop shamatha. Then, after shamatha has been achieved, the intellectual understanding of Emptiness that was cultivated previously is taken as the meditation object in a "Union of Shamatha and Vipasyana." The last approach is for a person to work on both samatha and vipassana at the same time. This means you work through the Stages leading to samatha while simultaneously developing the Insight "Knowledges," based on spontaneously occurring Insight experiences. This approach works well for a person whose natural concentration abilities are about average, but usually requires some guidance from a knowledgeable teacher. Another way of practicing samatha and vipassana together is to alternate samatha with dry Insight practices, steadily making progress in both. To do this, simply take advantage of both samatha and dry Insight teachers whenever they're available to you, and participate in meditation retreats that emphasize either practice. This approach can work well for someone who doesn't have regular contact with a teacher versed in the combined samatha-vipassana approach. In summary, the method presented in this book will take you through the Ten Stages ultimately leading to samatha. If you also have the guidance of a good teacher, it will lead to the full development of Insight as well. However, you can practice these techniques in combination with, or as a precursor to, any of the many Mahayana or Theravadin Insight practices. In other words, these techniques aren't just another alternative practice. They are complementary to any other kind of meditation practice that you do.
The Science of Self Discipline: How Daily Self-Discipline, Everyday Habits and an Optimised Belief System will Help You Beat Procrastination + Why Discipline Equals True Freedom