Seven things to DO in meditation (video)

Ven. (Bhante) Vimalaramsi, 3/13/18; Dhr. Seven, Amber Larson (eds.), Wisdom Quarterly
We apologize for the somewhat arrogant, patriarchal, mansplaining appearance of this presentation, but maybe this American monk is onto something.

Metta Meditation instructions and the Six-Rs

Western Theravada Buddhist monk Ven. Vimalaramsi Mahathera from Missouri trained for many years in Burma (Myanmar). Here he defines "mindfulness" and describes his instructions for metta ("loving-kindness") using his practice of "The Six Rs" to eliminate the Five Hindrances to meditation.

1. [Rest (up then get in a comfortable, restful position to start), our implicit addition].
2. Recognize (any distractions, which means any time the meditation object is drifted away from).
3. Release (it by not keeping attention on the distraction).
4. Relax (the tightness caused by that distraction, which appears in the head/mind, due to craving [liking/disliking], this returns us to an open mind so that it's possible to return to the meditation object and continue observing it with a pure mind untainted by greed, hatred, or delusion).
5. Re-smile (which is a way to bring up something wholesome, so smile with the face and the mind, as this leads to not trying so hard, smiling to recognize distractions and again to resume).
6. Return (to the meditation object with a lighter mind as a result of smiling).
7. Repeat (all of this to stay with the object).

"Mindfulness" (sati) is "remembering to observe how mind's attention moves from one thing to another." This definition works in all situations the word is used.

This is the first part of the Brahma Viharas (Four "Divine Abidings") practice or what Ven. Vimalaramsi calls TWIM ("Tranquil Wisdom Insight Meditation"). Retreats are available at the Dhamma Sukha Meditation Center (dhammasukha.org).

BOOK: The Path to Nibbana (Sanskrit Nirvana) has been published by David C. Johnson on these teachings (thepathtonibbana.com). This talk was recorded on Nov. 20, 2016 at the St. Francis Retreat Center in San Juan Bautista, California, delivered by the abbot of DSMC of Annapolis, Missouri.