Mastering the Core Teachings of the Buddha: An Unusually Hardcore Dharma Book - Revised and Expanded Edition

by Daniel M. Ingram

The first formal goal when training in concentration is to attain something called “access concentration,” meaning the ability to stay consistently with your chosen object with relative ease to the general exclusion of distractions. This is the basic attainment that allows you to access the higher stages of concentration and also to begin the path of insight (the third training), so make attaining access concentration your first goal in your meditative practice. You will know when you have it.

Now, it must be said that concentration practices, like all practices, have their shadow sides. For instance, high and unusual experiences can become addictive and seductive, causing them to receive more attention and focus than they deserve. They can also lead to people becoming very otherworldly and ungrounded, very much the way that hallucinogens can. They can also bring up lots of our psychological “stuff.” This last limitation could be a benefit if we are in a mood to deal with this stuff. Perhaps the most important limitation of concentration practices is that they do not lead directly to the insights and permanent understandings that come from training in wisdom, as much as we might like them to. That brings us to the third training…

The third training in the list is wisdom, in this case a very special kind of wisdom that I will often call “ultimate” or “fundamental” wisdom. This may also be rendered as “understanding” or “insight.” The whole trick to this training is to understand the truth of the sensations that make up our present experience. The great mystics from all traditions have reported that there is something remarkable and even enlightening about our ordinary experiences if we take the time to look into them very carefully. Those that undertake training in wisdom have decided to do the experiment and see for themselves if this is true or if those old dead dudes were just making it all up.

The primary agenda for doing insight practices is to increase our perceptual abilities so that the truths mentioned by the great mystics become obvious to us. Thus, rather than caring what we think, say or do, or caring about what altered state of consciousness we are in, when training in wisdom we actively work simply to increase the speed, precision, consistency and inclusiveness of our experience of all the quick little sensations that make up our experience, whatever and however they may be. Thus, the essential formal insight meditation instructions are: find a place where the distractions are tolerable, pick a stable and sustainable posture, and for a defined period of time notice every single sensation that makes up your reality as best you can. Just as with concentration practices, more time and more diligent practice pays off. These simple instructions can easily seem overwhelming, vague or strangely trivial to many people, and so I am going to spend a lot of time laying out a large number of empowering concepts and more structured practices that have helped countless practitioners over thousands of years to follow these basic instructions.

While the Three Trainings all contain some similar elements, there are some important contrasts that must be made between them. The gold standard for training in morality is how kind and compassionate our intentions are and how well we lead a useful and moral life. The gold standard for training in concentration practices is how quickly we can enter into highly altered states of consciousness, how long we can stay in them, and how refined, complete and stable we can make those states. The gold standard for insight practices is that we can quickly and consistently see the true nature of the numerous quick sensations that make up our whole reality, regardless of what those sensations are, allowing us to cut to a level of understanding that goes utterly beyond specific conditions.

There are many gold standards for reality. However, when doing insight practices, the only useful gold standard for reality is your own sensate experience. From the conventional point of view, things are usually thought to be there even when you can no longer experience them, and are thus assumed with only circumstantial evidence to be somewhat stable entities. Predictability is used to assume continuity of existence. For our day-to-day lives, this assumption is adequate and often very useful. For example, you could close your eyes, put down this book, and then pick it up again where you left it without opening your eyes. From a pragmatic point of view, this book was where you left it even when you were not experiencing it in any way. However, when doing insight practices, it just happens to be much more useful to assume that things are only there when you experience them and not there when you don't. Thus, the gold standard for reality when doing insight practices is the sensations that make up your reality in that instant.

We are typically quite sloppy about what are physical sensations and what are mental sensations (memories, mental images, and mental impressions of other sensations). These two kinds of sensations actually oscillate back and forth, a back and forth interplay, one arising and passing and then the other arising and passing, in a somewhat quick but quite penetrable fashion. Being clear about exactly when the physical sensations are there will begin to clarify their slippery counterpart that helps create the illusion of continuity or solidity: flickering mental impressions.

Coming directly after a physical sensation arises and passes is a separate pulse of reality that is the mental knowing of that physical sensation, here referred to as “consciousness” (as contrasted with “awareness” in Part III). By physical sensations I mean the five senses of touch, taste, hearing, seeing, and smelling. This is the way the mind operates on phenomena that are no longer there, even thoughts, intentions and mental images.

This mental impression of a previous sensation (often called “consciousness” in Buddhist parlance) is like an echo, a resonance. The mind takes a crude impression of the object, and that is what we can think about, remember and process. Then there may be a thought or an image that arises and passes, and then, if the mind is stable, another physical pulse. Each one of these arises and vanishes completely before the other begins, so it is extremely possible to sort out which is which with a stable mind dedicated to consistent precision and to not being lost in stories. This means that the instant you have experienced something, you know that it isn't there any more, and whatever is there is a new sensation that will be gone in an instant. There are typically many other impermanent sensations and impressions interspersed with these, but, for the sake of practice, this is close enough to what is happening to be a good working model.

Interpretation is particularly useless in insight meditation, so you don't have to spend time doing it when you are on the cushion. Throughout this book I recommend reflecting on spiritual teachings and how to bring them to bear on our life, but not on the cushion. Thoughts, even supposedly good ones, are just too slippery and seductive most of the time, even for advanced meditators, though if you can avoid getting lost in their content they are as valid a stream of objects as any other. Try to limit yourself to a few minutes of reflection per hour of meditation. This should be more than enough. There are simply no substitutes for this sort of momentum in practice.

One last thing about vibrations: looking into vibrations can be a lot like any other sport. It can be thought of the way we might think of surfing or playing tennis, and this sort of game-like attitude can actually help a lot. We're “out to bust some vibrations!” as a friend of mine enthusiastically put it. You don't know quite what the next return or wave is going to be like, so pay attention, keep the mind on the pulse of the sensations of your world just as you would on the wave or ball, and keep playing!

If you can perceive one sensation per second, try for two. If you can perceive two unique sensations per second, try to perceive four. Keep increasing your perceptual threshold in this way until the illusion of continuity that binds you on the wheel of suffering shatters. In short, when doing insight practices, constantly work to perceive sensations arise and pass as quickly and accurately as you possibly can. With the spirit of a race car driver who is constantly aware of how fast the car can go and still stay on the track, you are strongly advised to stay on the cutting edge of your ability to see the impermanence of sensations quickly and accurately.

For five years of my practice I was basically a One Technique Freak, and that technique was noticing how sensations flicker. I would do it as often as I could, i.e. basically whenever I didn't have to be doing something that required concentration on the specifics of my life. I would be riding an elevator, just trying to see when I could feel each foot, or lying down to sleep and noticing how many times I could experience the sensations of my breath in each second. I also tried to notice this aspect of things for every single sensation that occurred during my formal practice. I used lots of objects, usually those that were presenting strongly at that time, and would use some variations on the above techniques as well as some others that I will mention shortly to keep me from getting stuck, but the aspect of my world that I tried to notice, things flickering, was always the same. I found that by making this sort of commitment to understanding one of the most basic assumptions of insight practices I was able to make fast progress and gain the ultimate insights I was looking for.

The next characteristic is suffering or unsatisfactoriness. Sounds grim or pessimistic at first, and perhaps deservedly so in one sense, but it is also a powerful statement that our moment-to-moment experience will not permanently satisfy ever. It will never happen. Why? Because everything is impermanent, that's one reason why! I just said that nothing lasts, meaning that you can actually experience everything that you normally think of as a solid world arising and passing instant to instant. So what could last for even the blink of an eye to satisfy? Nothing! The point is not to be a radical, pessimistic, nihilistic cynic. The point is that it is not a thing that will help, but an understanding of something in the relationship to things. There is no thought, mind state or whatever which will do it. This is not to say that conventional day-to-day wisdom, such as taking care of ourselves and others, isn't also quite important: it very much is. Remember that awakening is not a thing or a mind state or a thought, it is an understanding of perspective without some separate thing that perceives.

There is more to this truth, and it relates to the third characteristic, no-self. We are caught up in this bizarre habit of assuming that there is an “I.” Yet the definition of this seemingly permanent thing has to keep constantly changing to keep up the illusion in an impermanent world. This takes up a lot of mental time and is continually frustrating to the mind, as it takes so much constant work and effort. This process is called ignorance, i.e. the illusion of an “I” and thus that everything else is “not I.” This is the illusion of duality, and the illusion of duality is inherently painful. There is just something disconcerting about the way the mind must hold itself and the information it must work to ignore in order to maintain the sense that there is a permanent and continuous self. Maintaining it is painful and its consequences for reactive mind states are also painful. It is a subtle, chronic pain, like a vague nausea. It is a distortion of perspective that we have grown so used to that we hardly notice it most of the time. The suffering caused by continually trying to prop up the illusion of duality is fundamental suffering. This definition of suffering is the one that is most useful for insight practices.

To actually feel moment to moment this quality of reality can be hard to do, not because suffering is so hard to find (it has actually been said to be the easiest of the three to tune into), but because it takes a certain amount of bravery. Yet, it is so well worth it. If we finally wake up to this quality of suffering we will effortlessly let it go, drop it like a hot coal that we have finally realized we were holding. It really works like that, and letting go in this way means being free. Investigate your experience and see if you can be open to that fundamental, non-story based aspect of your bare experience that is somehow unsettling, unpleasant, or unsatisfactory. It can be found to some degree in every instant regardless of whether it is pleasant, unpleasant or neutral. Once you have some mental stability, you can even look into the bare experience of the sensations that make up the stories that spin in your mind and see how unsatisfactory and unsettling it is to try to pretend they are a self or the property of some imagined self. If we continue to habituate ourselves to this understanding moment to moment we may get it into our thick heads and finally awaken. My favorite exercise for examining suffering is to sit in a quiet place with my eyes closed and examine the physical sensations that make up any sort of desire, be it desire to get something, get away from something or just tune out and go to sleep. At a rate of one to ten times per second, I try to experience...

The last and perhaps most misunderstood of the Three Characteristics is no-self, also rendered as egolessness or emptiness. Emptiness, for all its mysterious sounding connotations, just means that reality is empty of a permanent, separate self. The emphasis here absolutely must be on the words “permanent” and “separate.” It doesn't mean that reality is not there, or that all of this is illusion! Solidity is an illusion, permanence is an illusion, that the watcher is a separate thing is an illusion, but all of this isn't an illusion.

Here are three more points of theory that are very useful for insight practices and one's attempts to understand what is meant by no-self: There are absolutely no sensations that can observe other sensations! (Notice that reality is made entirely of sensations.) There are no special sensations that are uniquely in control of other sensations. There are no sensations that are fundamentally split off from other sensations occurring at that moment.

To begin to unravel this mystery is to begin to awaken. Simply put, reality with a sense of a separate watcher is delusion, and unconditioned reality, reality just as it is, is awakening.

One more related thing here that is very important: ego is a process of identification, not a thing in and of itself. It is like a bad habit, but it doesn't exist as something that can be found. This is important, as this bad habit can quickly co-opt the language of egolessness and come up with phrases as absurd as: “I will destroy my ego!” But, not being a thing, it cannot be destroyed, but by understanding our bare experience, our minds, the process of identification can stop. Any thoughts with “I,” “me,” “my” and “mine” in them should be understood to be just thoughts which come and go. This is not something you can talk yourself out of. You have to perceive things as they are to stop this process.

So, now that I have made the possible seem mystical and abstruse, hopefully I will make it seem very attainable. The big, practical trick to understanding egolessness is to tune into the fact that sensations arise on their own in a natural causal fashion, even the intentions to do things. This is a formal practice instruction. This may sound hard until you think about it and then perhaps it may become so obvious it may seem trite. But it isn't, and understanding it again and again, moment to moment, can bang the truth into us, and if we fully get it we will be free. So, start and perhaps remain with obvious things like physical sensations. They just show up and check out over there, don't they? Tune into this. Allow this quality of things arising and passing on their own to show itself. Notice that whatever is observed isn't “us.” Do this again and again and again at a rate of one to ten times per second as before. That is all there is to it. See, that wasn't so hard!

Obviously there is a bit of a paradox here relating to effort and surrender. In many ways it is at the heart of the spiritual life. There is a lot of advice available on this point, but in terms of insight meditation practice I would say this: If when meditating you can perceive the arising and passing of phenomena clearly and consistently, that is enough effort, so allow this to show itself naturally and surrender to it. If not, or if you are lost in stories, then there are some teachings coming up in the other lists that may help.

Said another way, it is neither the object of meditation, the causes of the object of meditation, nor the significance of the object of meditation, but the truth of the sensations that make up that “object” which must be understood. Once you can tell what is mind and what is body, that's for the most part enough. So don't make stories, but know this: things come and go, they don't satisfy, and they ain't you. That is the truth. It is just that simple. If you can just not get to caught up in the content and know these simple, basic and obvious truths moment to moment, some other wordless and profound understanding may arise on its own.

Bare experience is just dancing, flickering color, form, energy and space, basically, and the knowledge of these (which is not as fundamentally different from them as you might suspect). Try to stay close to that level when you practice, the level of the simple, direct, obvious, literal. But whenever you are lost in interpretation much beyond this, that ain't insight meditation, as much as people would like it to be. Have I said this enough? Okay, then.

One more little carrot: it is rightly said that to deeply understand any two of the characteristics simultaneously is to understand the third, and this understanding is sufficient to cause immediate first awakening.

The Five Spiritual Faculties are said to be like a cart with four wheels and a driver. If any of the four wheels is too small or wobbly or not in balance with the others, then the going on the spiritual road will be rough. If the driver is not paying attention then there will also be problems. The four wheels symbolize faith, wisdom, energy and concentration. The driver symbolizes mindfulness. This is really a useful little teaching and quite a fine list. The trick is that faith and wisdom must both be made strong and kept in balance, as must energy and concentration. Mindfulness may always be increased, so for this one the sky is the limit, but don't be too obsessive about it. This sounds really simple and perhaps obvious, but there is quite a lot here, and on the spiritual path it is worth checking up on ourselves regularly and asking if the first four are all strong and in balance and if we might be just a bit more mindful. FAITH AND WISDOM Let's start with faith and wisdom. Faith in deficiency can lead to cynicism, giving up, half-hearted effort, and bitterness. Faith in excess can lead to blind adherence to dogma, sectarian arrogance, being disappointed when you realize that your teachers are human, an inability to examine realistically and revise your approach to spirituality when necessary, and many other problems. Wisdom in deficiency can lead to stupidity, blindness, gullibility, and foolish interpretations of the teachings. Wisdom in excess can lead to harmful cl...

Energy and concentration work just the same way: they must both be strong but must also be in balance. When energy is deficient there is sloth, torpor, dullness, and tiredness. When energy is in excess the mind and body may be restless, jumpy, strained, and irritable. It may even be unable to focus at all because so much emphasis is being placed on effort itself. When concentration is deficient the mind won't stay with an object and tends to get lost in thought. When concentration is in excess one can get lost in one's objects or be focused too narrowly and tightly for reality to “breathe.” Again, too much energy is related to a lack of concentration and vice versa. When this balance is right, the posture is straight and steady but not rigid, and the mind is bright and focused steadily on objects and their back and forth interplay. When energy and concentration begin to come on line without mindfulness being strong yet, the mind may be prone to getting caught in obsessive thinking fueled by the strong energy and concentration, so watch for this and stay grounded in physical objects.

The Seven Factors of Enlightenment are mindfulness, investigation of the truth, energy, rapture, tranquility, concentration and equanimity. So, we have three concepts from the Five Spiritual Faculties and four that seem new but have actually already been touched on to some degree. The order here is closely related to the stages of something called “The Progress of Insight,” which is like a map of standard stages through which diligent insight meditators pass in cycles. This connection is a fairly advanced topic that will be explored later. The Seven Factors of Enlightenment might be regarded as a pyramid with mindfulness as the base and each factor supporting and helping create the other. However, every factor is also important at every stage as well, so we will look into each of these and see what they can tell us.

Noting is the practice that got me the most breaks and insights in my early practice, particularly when coupled with retreats, and my enthusiasm for it is understandably extreme. I still consider it the foundation of my practice, the technique that I fall back on when things get difficult or when I really want to push deep into new insight territory. Thus, of all the techniques and emphases I mention in this book, take this one the most seriously and give it the most attention. Its simplicity belies its astonishing power. The practice is this: make a quiet, mental one-word note of whatever you experience in each moment. Try to stay with the sensations of breathing, noting these quickly as “rising” (as many times as the sensations of the breath rising are experienced) and then “falling” in the same way. This could also be considered fundamental insight practice instructions. When the mind wanders, notes might include “thinking,” “feeling,” “pressure,” “tension,” “wandering,” “anticipating,” “seeing,” “hearing,” “cold,” “hot,” “pain,” “pleasure,” etc. Note these sensations one by one as they occur and then return to the sensations of breathing. Here are some valuable tips for successful noting. Don't get too neurotic about whether or not you have exactly the correct word for what arises. The noting should be as consistent and continuous as possible, perhaps one to five times per second. Speed and an ability to keep noting no matter what arises are very important. Anything th...

Traditionally, books on meditation spend a lot of time discussing the possible hindrances to meditation. I will not. The hindrances are an important topic, but they can easily begin to seem more ominous than they really are. Hindrances are just anything of which we were not mindful and of which we did not investigate the truth. Now that we know to be mindful and investigate the Three Characteristics of all moment-to-moment experiences, there will only be hindrances when we forget to do this. If we do not forget to do this, there will be no hindrances. No phenomena are inherently a hindrance unless we do not understand them. If we did not understand at least one of the Three Characteristics of each of the sensations that make up a phenomenon, no matter what it was, it was a hindrance. Remember that the content of reality is not our concern in insight meditation, but the ultimate truth of the sensations that make up experiential reality is. So whatever seems to be in the way of your practice, remember that the experience of that moment is the practice and contains all the truth you could ever need! All phenomena are of the nature of ultimate truth. When we know deeply that these are all of the nature of ultimate truth, phenomena cease to be a fundamental problem.

As mentioned before, concentration can produce great stability of mind, and this can lead to equanimity. Equanimity is that quality of mind that is okay with things, or balanced in the face of anything, even a lack of equanimity. This may sound a bit strange, but it is well worth considering. Equanimity also relates to a lack of struggle even when struggling, to effortlessness even in effort, to peacefulness even when there is not tranquility. When equanimity is really well-developed, one is not frightened of being afraid, worried by being concerned, irritated by being irritated, pissed off at being angry, etc. The fundamental nature of the mind is imperturbable and absolutely equanimous; phenomena do not disturb space or even fundamentally disturb themselves from a certain point of view.

This is the important counterbalance to spiritual striving and gung-ho practice that can get very future-oriented if done incorrectly. In the end, even if you have all kinds of insights, if you don't have equanimity you will be beating your head against a wall, and it actually might feel like that or worse. Once again we are back to knowing this moment just as it is. This “just as it is” quality is related to mindfulness and also to equanimity. In the end, we have to accept the truth of our lives, of our minds, of our neuroses, of our defilements, of impermanence, of suffering, and of egolessness. We have to accept this, and this is what they are talking about when they say “just open to it,” “just be with it,” “just let it be,” “just let it go,” and all of that. From a pure insight practice point of view, you can't ever fundamentally “let go” of anything, so I sometimes wish the popularity of this misleading and indifference-producing admonition would decline, or at least be properly explained. However, if you simply investigate the truth of the Three Characteristics of the sensations that seemed to be a solid thing, you will come to the wondrous realization that reality is continually “letting go” of itself! Thus, “let it go” at its best actually means, “don't give a bunch of transient sensations an excessive sense of solidity.” It does not mean, “stop feeling or caring,” nor does it mean, “pretend that the noise in your mind is not there.” If people start with “just ope...

One last thing about equanimity: its near enemy, its deadening imposter, is indifference. Real equanimity is accepting of the full range of the heart and experience, whereas indifference is dry, flat and heartless. This point is frequently misunderstood. However, being accepting of the full range of the heart doesn't mean always acting on whatever impulse comes up. Act only on the impulses of the heart that seem skillful and kind. To balance and perfect the Seven Factors of Enlightenment, you guessed it, is sufficient cause for awakening. Thus, checking in from time to time with this little list and seeing how you are doing and what might need some improvement is a good idea, and just having this list in the back of your mind somewhere can be helpful. It is important to note that only one factor, investigation of the Three Characteristics, separates training in concentration from training in fundamental insight. When purposefully training in concentration, we decide to be mindful of a limited and specific concentration object, such as the breath or even a rarified state of consciousness. We do not, however, investigate the individual sensations that make up that state, as it would break apart under that investigation and produce insights. If we are not looking for ultimate insights at that point in time, then we should avoid investigating that state. However, we do apply energy to stabilize our concentration, and this produces rapture, a characteristic of the early concent...

Just to review, the scope of the first training, which I call morality, is the ordinary world, the conventional world, the world that we are all familiar with before we even consider more specialized topics such as meditation. The goal is to act, speak and think in ways that are conducive to the welfare of yourself and others. The scope of the second training, concentration or depths of meditation, is to focus on very specific and limited objects of meditation and thus attain to specific altered states of consciousness. The scope of the third training, that of insight or wisdom, is to shift to perceiving reality at the level of individual sensations, perceive the Three Characteristics of them, and thus attain to profound insights into the nature of reality and thus realize stages of enlightenment. First, I will consider happiness in the context of scopes of the Three Trainings. As training in morality is such a vast subject, the ways we can find happiness is also a vast subject, and becomes interesting primarily in comparison with the scope of the other two trainings, those of concentration and wisdom. The common denominator of the concentration attainments is that we learn to get ourselves into states of consciousness that are some mixture of blissful and peaceful, as well as increasingly spacious and removed from our ordinary experience. These can be a source of happiness that is far more intense and reliable than the happiness found in the ordinary world. Being able to ...

While “enlightenment” generally sounds very appealing, it suddenly sounds strange in the context of seeing all sensations as being utterly transient, a source of pain if we make artificial dualities out of them, and not self. People often mix up the three kinds of renunciation, the most common error being that they imagine that they must “give up” aspects of the first two trainings (a happy life and fun concentration states) in order to renounce them in the insight way, in which they see the true nature of the sensations that make up these things. They imagine that they must give up their job or relationship in order to see its true nature, or imagine that they must not enter into high states to see their true nature. This basic conceptual error causes many of the problems that people find on the spiritual path. That brings me to the three forms of suffering. First, there is the form of suffering that the Buddha is most famous for talking about, ordinary suffering, the standard list including such things as birth, sickness, old age, death, lamentation, pain, grief and despair. These are ordinary forms of suffering that we can try to mitigate as best we can by ordinary methods, i.e. by working within the scope of the first training, i.e. the conventional world. I am a big fan of trying to find worldly happiness so long as we do not neglect the importance of the other two trainings. There is also the form of suffering relating to the scope of the second training that comes f...

There are three ways in which words such as “enlightenment” are used, and these may also relate to the scopes of the Three Trainings. However, I feel that this is a dangerous habit, and I strongly advocate using enlightenment and similar words to refer only to ultimate insights, meaning the stages of awakening in the high and traditional sense. While we may hear people speak of committing “enlightened” actions, or of thinking in “enlightened” ways, I have come to the conclusion that for spiritual training we either need to be very careful to explain that these are very conventional and relative definitions of enlightenment or not use such language at all. Some traditions give some of the very high concentration states an ultimate status. I also advocate strongly against this, as did the Buddha. These states are so compelling and seductive for some people that they imagine they are enlightened in the non-dual sense when they are merely having temporary unitive or unknowing experiences (experiences where reality did something that was sufficiently lacking in specific qualities or intensity to be clearly known). Thus, I strongly suggest that such attainments never be associated with the language of enlightenment in any way. Thus, I define enlightenment as permanently eliminating the basic perceptions that either duality or unity is the answer, and thus attaining to permanent non-dual realizations that are unshakable. It has nothing whatsoever to do with how things manifest an...

Connecting with the truth of suffering can actually be very motivating for spiritual practice. Most traditional talks on the Buddha's teachings begin with this. More than simply motivation for spiritual practice, tuning into suffering is spiritual practice! Many people start meditating and then get frustrated with how much suffering and pain they experience, never knowing that they are actually starting to understand something. They cling to the ideal that insight practices will produce peace and bliss and yet much of what they find is suffering. They don't realize that things on the cushion tend to get worse before they get better. Thus, they reject the very truths they must deeply understand to obtain the peace they were looking for and thus get nowhere. They reject their own valid insights that they have obtained through valid practice. I suspect that this is one of the greatest and most common stumbling blocks on the spiritual path.

As stated earlier, a helpful concept here is compassion, a heart aspect of the practice and reality related to kindness. You see, wherever there is desire there is suffering, and wherever there is suffering there is compassion, the desire for the end of suffering. You can actually experience this. So obviously there is some really close relationship between suffering, desire and compassion. This is heavy but good stuff and worth investigating.

I have also come to appreciate the value of timed sits, where I vow to sit and pay attention for a defined period of time. I take a little travel alarm clock or kitchen timer and vow to sit for a predetermined space of time, usually somewhere from thirty minutes to one and a half hours. I have found that, during untimed sits, I tend to get up when I run into difficult territory, mild pain from sitting, or other things that I don't want to acknowledge and investigate clearly. A timed sit makes it much more likely that I will be able to sit in the face of these things, thus developing more confidence and discipline, as well as the insights that come from persistent investigation.

A quick digression here: enlightenment is about understanding the fundamental nature of all things, and what they happen to be is ultimately completely and utterly irrelevant to enlightenment. Thus, very enlightened beings understand something fundamental about whatever arises or however their lives manifest, i.e. its impermanence, unsatisfactoriness, and emptiness, as well as all of the stuff about the True Self, which is the same thing and will be discussed later. However, they have no more knowledge about the specifics of the world, i.e. content or subject matter, than they have acquired in just the way that anyone else acquires knowledge about the specifics of this world. They can even have all sorts of psychological baggage to deal with, and this is probably the norm.

Another reason that students often fail to make progress is that they confuse content and insight. I suspect that they are confused because they have spent their whole lives thinking about content, learning about content, and dealing with content in a context where content matters, i.e. when one is not doing insight practice. You can't take a spelling test in first grade and say that all that is important is that words come and go, don't satisfy and aren't you. This just won't fly and wouldn't be appropriate. Just so, when practicing morality, the first and most fundamental training in spirituality, content is everything, or at least as far as training in morality can take you. You can't be a mass murderer and rationalize this by thinking, “Well, they were all impermanent, unsatisfactory and empty, so why not kill ’em?” This just won't fly either, and so content and spirituality get quite connected. This is good to a point: see the chapter called “Right Thought and The Augean Stables”. Fixation on content even works well when practicing the second training, training in concentration. When meditation students are learning to concentrate, they are told to concentrate on specific things, like the breath, a Green Tara (a tantric “deity”), or some other such thing. This is content. There is no such thing as the breath or a Green Tara from the point of view of insight practices, as these are just fresh streams of impermanent and absolutely transitory sensations that are crudely ...

People may wish to go on a retreat and have the whole thing be relaxing and blissful. This can actually be attained temporarily if they then gain some mastery of concentration practices, though their clarity will almost certainly shatter the instant they leave the retreat, as concentration practices produce no long-term stability on their own. However, they may think that they wish to get enlightened by doing insight practices. Insight practices involve hard work and clear, non-anesthetized examination of suffering, among other things. Thus, these two goals of maintaining bliss and developing insight simultaneously are in direct conflict, and the student's practice will surely be conflicted. This is just one of many possible examples. Having a clear goal is absolutely fundamental to the practice in more ways than may be initially obvious. In fact, if you understood your actual reality right now clearly enough to get to the root of why you were doing all of this and where all this motion of mind comes from, you would be highly realized. You would penetrate to the heart of compassion and suffering, of ignorance and emptiness, and be finally free. I do not write this lightly. It is completely vital that your motivation be as clearly understood as possible as it actually is and that all of its energy be channeled into realizing your goals. Wishy-washy practice brings wishy-washy results, and determined, well-guided, brave, and wholehearted practice may bring the desired result...

It is as if reality got caught in an unfortunate loop, and this is what we have to work with, as this loop of illusory duality thinks it is us. The natural tendency, given “our” lack of clarity, is to continue to defend this “self” out of compassion and a lack of understanding that there never was such a thing. This defense and identification is the process of ego. Interestingly enough, all of the phenomena that make up this process, i.e. all of the “defilements,” are themselves empty, intrinsically luminous and non-dual, though they seem otherwise by their own contrivance. Teachings such as “you are already enlightened, but you have yet to realize it” point to this (see Moon in a Dewdrop: The Writings of Zen Master Dogen, edited by Kazuaki Tanahashi, for a particularly profound discussion of the uses of this dangerous point of view). Thus, realization is not something created but instead is discovered as being an intrinsic aspect of phenomena. Thus, with enough stability and clarity (concentration and wisdom), this natural, compassionate process of manifestation can begin to function more skillfully, as it has better information to go on, and can begin to see that creating the illusion of a separate, permanent self was not at all helpful (though it seemed to be). At this point, “it” will then let go of the illusion it has been perpetuating and return to understanding its natural state, which is freedom and non-duality. This is something that absolutely cannot be accomplis...

Goals tend to involve a heavy future component. The trick is to add a component that relates to the Here and Now as well. For instance, one could wish to become enlightened. This is a purely future-oriented goal. One could also wish to understand the true nature of the sensations that make up one's world so clearly that one becomes enlightened. This adds a present component and thus makes the whole thing much more reasonable and workable. One could simply wish to deeply understand the true nature of the sensations that make up one's world as they arise in that practice session or during that day. This is a very immediate and present-oriented goal, and a very fine one indeed. It is also method-oriented rather than result-oriented. This is the mark of a good goal.

I heard someone speculating that Zen might have developed as being very austere and drab because of how colorful and unstable Japan was during its development, and likewise the Tibetan tradition was very colorful and complex because Tibet was so bleak. Burmese Buddhism might be so extremely technical, goal-oriented, efficient and effective because their country is such a chaotic mess. Perhaps in just this way, we have the most goal-oriented culture in the world and yet tend towards the least goal-oriented, least practical and least effective take on Buddhism I have found anywhere.

mention is some sort of practice other than insight practice. Let's try that again. “I

“I sat down on the cushion, and I tried to see each of the sensations that make up the breath. Interspersed with these physical sensations were mental images of the breath. Interspersed with all of these sensations were also thoughts about the Big Issue. They were quick and seemed to also involve some mildly painful or disconcerting physical sensations in the region of my stomach. I could see these come and go and that they were observed. I could feel as they arose that there was something irritating about these quick sensations. “I noticed that most of my experience was made of sensations that didn't seem to relate to that Big Issue. Sometimes I noticed the three characteristics of the sensations that seem to be related to the old Big Issue pattern of sensations, and sometimes I was able to stay with the sensations of breathing. However, regardless of which sensations arose, I was generally able to see some aspect of the true nature of them. Thus, I find that I am able to keep practicing and not get lost in old, circular thoughts about that Big Issue that do me little good and have caused me much pain.” These are the sorts of descriptions that really light up a meditation teacher's eyes. They can see that this is a person who really is getting a sense of what is insight practice and how it can be useful. The meditator not only understands the focus and assumptions of insight practices but is also able to actually do fairly consistent and strong practice. Even being able t...

Insight practices (various types of vipassana, dzogchen, zazen, etc.) lead to the progressive stages of the progress of insight. Insight practices tend to be difficult and somewhat disconcerting, as they are designed to deconstruct our deluded and much cherished views of the world and ourselves, though they can sometimes be outrageously blissful for frustratingly short periods. Concentration states are basically always some permutation of great fun, extremely fascinating, seductive, spacious, blissful, peaceful, spectacular, etc. There is basically no limit to how interesting concentration practices can be. Insight practice stages and revelations can also be very interesting, but are not potentially addictive the way concentration states and side effects can be. Insight practices tend to be hard work most of the time even if that work is just surrendering to things as they are.

So long as one is very clear about what is concentration practice and what is insight practice, which may not be as easy an understanding to come by as some might think, concentration practice beyond the first jhana can be helpful to the insight practitioner. All of the concentration states stabilize the mind, obviously, and this has four primary benefits. First, just as a movie camera that is shaking wildly will not be likely to produce a clear or intelligible movie, so a mind that won't stay settled on an object will not clearly perceive the ultimate truth of it. Second, as concentration states cultivate deep clarity and stability on content, they are very useful for promoting deep and healing psychological insights. Put another way, if you want to bring up your stuff, do concentration practices. Third, concentration states can be a welcome and valid vacation from stress, providing periods of very deep relaxation and peace that can be an extremely important part of a sane, compassionate and healthy lifestyle. The Buddha highly praised those who had mastery of the concentration states, and this should serve as a reminder to those who underestimate their great value or erroneously feel that not enjoying one's life is somehow “spiritual.” Fourth, concentration practices can help the insight practitioner stay somewhat more mentally stable and balanced as their old concepts of their existence are rent asunder by insight practice. However, if these states end up blocking this ...

Many traditions use the breath as the primary object initially and then shift to the qualities of the states themselves as the object of meditation when they arise and the concentration is strong. The quality of a jhana can either be “soft” or “hard” depending on how solidly one is in the state. In soft jhana, the qualities of that particular state are definitely recognizable in a way that is different from the ordinary experience of those qualities to the degree that we are confident we are in the altered state defined by those qualities. In really hard jhana, it feels as if our mind has been fused to those qualities and the object with superglue, as if we were nothing but a solid block or field of those qualities or that object, as if they and the object were the whole world with nothing else remaining. Getting into really “hard” jhana states dramatically increases the beneficial effects of the practice, though it takes greater strength of concentration and usually requires more favorable practice conditions to do so. Taking the beneficial factors of the jhana solely as the object of concentration is helpful for this, as can be using an easily identified external object such as a candle flame or colored disk. For detailed instructions in practices that use an external object, called “kasina” practices, the works listed above, particularly Bhante Gunaratana's The Path of Serenity and Insight, provide such a good treatment of them that you should simply obtain and read tho...