from the Dharma Gate of Joy and Ease by Enkyo Roshi
Reply by Heedful. Absorbed in Jhana. An Abundance of Ease. on February 13, 2011, 6:07 am
Hello David
Your analogy of the forcefulness of some thoughts is a good one. Some thoughts have little power in the mind and others seem to take over the mind. Here are a few approaches which I have found to be helpful for all kinds of thought (drawn from the Anapanasati Sutta):
1. Whatever thought comes up which is a distaction from the concentration - be observant of it and then bring the attention back to the breath sensations in the body wherever you can comfortably stay with them - this may be thoughout the body or in a specific are such as the head, abdomen, base of the throat, hands etc. By repeated reapplication of ones attention to the in and out breath sensations some kinds of thought subside This is a fairly standard approach to breath meditation. By breath sensations I dont just mean the air coming in and out the lungs but any sense of energy, movement, sensation in the body - hence one can have a sense of the breath coming in and out of the hands or the entire body.
2. Whenever a distracting thought comes direct ones attention to breathing in an energising, refreshing breath or a calming relaxing breath. This advice here is of basicaly two kinds because it depends on the state and the body and mind at the time. When there is agitation then a calming breathing is good. When there is dullness then an energising breath is good. In order to do this effectively ones needs to be both observant and truthful about what is actually happening and to keep tabs on what the effects of how one is breathing is having on the body and mind.
3. When a distarcting thoughts arises then try to gauge the state of ones mind. Distracted outwardly, agitated, bored, indifferent, dull etc. One can then reflect on a theme that either calms or energises to bring the mind into balance. For instance one can reflect on the qualities of the Buddha, Dhamma, Sangha, or on the benefits of generosity, or any other inspiring theme until the mind becomes more steady.
4. When a distracting thought arises then see those thoughts as inconstant, stressful, not ones self. Basically the strategy here is to encourage the perception of being distant from those thoughts, that they dont belong to you, and are simply a process which is arising and which comes and goes. See the thoughts as fabrication - they arise based on a past and/or present cause. One can apply any of the three different kinds of perception inconstancy, stressfulness or not-self (not me, not mine, not my self).
These four approaches overlap as thier focus centres around the breath in its different aspects in regard to mind and body. The breath is always the main theme for ones mindfulness.
Undesirable thoughts dont just arise when sitting in meditation of course and one can just as usefully apply these strategies at other times too.
Best wishes.
You may also find the Buddha's teaching on the 'The Relaxation of Thoughts' to be useful:
http://www.accesstoinsight.org/tipitaka/mn/mn.020.than.html
