Table Of ContentMINDFULNESS
M C
in d in g losely
The Four Applications of Mindfulness
B. Alan Wallace
Snow Lion Publications
ITHACA, NEW YORK
Snow Lion Publications
P.O. Box 6483
Ithaca, New York 14851 USA
(607) 173-8519 www.snowlionpub.com
Copyright © 1011 B. Alan Wallace
All rights reserved. No portion of this book may be reproduced
by any means without prior written permission from the publisher.
Printed in USA on acid-free recycled paper.
ISBN-10:1-55939-369-6
ISBN-13: 978-1-55939-369-0
Library of Congress Cataloging-in-Publication Data
Wallace, B. Alan.
Minding closely: the four applications of mindfulness /
by B. Alan Wallace,
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-1-55939-369-0 (alk. paper)
ISBN-10:1-55939-369-6 (alk. paper)
1. Meditation-Buddhism. I. Title. BQ5612.W355 2011
2.94-3443S— den
2010039801
Designed and typeset by Gopa & Ted2, Inc.
^ Contents
Preface xiii
1. In tr o d u c tio n ............................................................................................. 1
Balancing Theory and Practice 1
Matrix of Skillful Means 2
Shamatha: Cultivating Meditative Quiescence and Samadhi 3
Vipashyana: Achieving Insight through Mindfulness 4
A Good Heart: Cultivating the Four Immeasurables 5
Emptiness and Dependent Origination: Exploring the Ultimate
Nature of Reality 6
The Great Perfection: Accomplishing Buddha Nature 7
Path of Insight 7
Many Methods 7
Real or Not 9
Four Noble Truths 11
Complementary Perspectives 15
Seeing Out 16
Seeing In 17
Seeing Beyond 19
v
Settling the Body, Speech, and Mind in Their Natural States 20
Guided Meditation: Settling the Body in Its Natural State I 20
On Familiarization 22
Contemplative Science 23
Direct Observation 23
Instrument of Refinement 24
Complementary Understanding 26
Guided Meditation: Mindfulness I 27
On Seated Postures 29
2. Engaging in P ra ctice...........................................................................31
Contemplative Expedition 31
Practical Matters 32
Matters of Form 33
Guided Meditation: Mindfulness II 34
On Supine Postures 3 5
3. W heel of D harm a.................................................................37
Truth of Suffering 37
Blatant Suffering 38
Suffering of Change 38
Suffering of the Aggregates 40
Benign Grasping 42
Four Close Applications of Mindfulness 43
Mindfulness of the Body 43
Mindfulness of Feelings 44
Mindfulness of Mental Events 46
Mindfulness of Phenomena 46
Causal Efficacy 49
Guided Meditation: Mindfulness III 54
Mental Faculties 54
vi Minding Closely
Mindfulness 55
Introspection 58
Guided Meditation : Mindfulness IV 60
On Maintaining Sanity 61
Contemplative Inquiry 63
Stressing Relaxation 64
Three Marks of Existence 65
Direct Knowledge 68
Highest Goal 70
Unified Science 70
Pursuit of Wisdom 77
Guided Meditation : Mindfulness V 80
Cultivating Cognitive Balance 81
Untangling Projection from Perception 83
Science of Happiness 85
4. P latform of S h am ath a....................................................89
Guided Meditation: Mindfulness of the Breath I 90
Guided Meditation: Mindfulness of the Breath II 92
Dependent Methods 93
Ethical Foundation 94
Samadhi Platform 95
Vipashyana Method 97
Mindfulness of the Breath 100
Sweet Abode 101
All-Purpose Vehicle 102
Essential Instructions 104
Achieving the First Dhyana 105
Free of Obscurations 106
Luminous Glow 109
Contents vii
5. M indfulness of th e B ody................................................113
Guided Meditation: Mindfulness of the Body I 114
Guided Meditation: Mindfulness of the Body II 117
On the Elements 118
Internally, Externally, and Both 120
As It Is 123
Experiential Worlds 125
Self No Self 128
Guided Meditation: Failing Asleep I 131
6. M indfulness of F eelings..................................................133
Hearts Cradle 133
Guided Meditation: Loving-Kindness I 134
On Aspiration 137
Guided Meditation: Mindfulness of Feelings I 138
On Close Scrutiny 140
Investigating Feelings 141
Prime Movers 141
Three Poisons and Three Virtues 145
Body and Mind 146
Layers of Confusion 148
Guided Meditation: Mindfulness of Feelings II 150
On Stillness 151
Guided Meditation: Mindfulness of Feelings III 153
Real-Time Mindfulness 154
Settling the Mind in Its Natural State 156
Guided Meditation: Settling the Mind in Its Natural State I 157
On the Space of the Mind 159
Guided Meditation: Settling the Mind in Its Natural State II 161
On Observing Feelings 162
viii Minding Closely
Ground States 163
Habitual Ground State 164
Natural Ground State 165
Discovering the Substrate 166
Relative Feeling 168
Genuine Happiness 168
Guided Meditation: Falling Asleep II 172
7. M indfulness of th e M ind................................................175
Natural Balance 175
Guided Meditation: Balancing Earth and Wind I 176
Relinquishing Control 179
Ego Unemployment 181
Bashful Maidens and Circling Ravens 184
Guided Meditation: Settling the Mind in Its Natural State III 185
On Creativity 186
Mind Zone 188
Question of Intent 188
All in Mind 189
Guided Meditation: Balancing Earth and Wind II 191
Acting Intentionally 192
Crux of Karma 193
Substrate Consciousness 196
Realms Apart 196
Nature of Freedom 199
Compassionate Choices 200
8. M indfulness of P henom ena.......................................................205
Space Between 205
Guided Meditation: Balancing Earth and Sky I 206
On the Ground 208
Contents ix
Creating Reality 209
Not in Your Head 211
Absurd Reduction 215
Stage of Experience 216
Guided Meditation : Mindfulness of the Substrate I 219
On Practice Space 220
Heart-Mind 221
Subtle Evidence 222
Awareness of Awareness 223
Guided Meditation : Awareness of Awareness I 224
On Being Aware 225
Sign of Mind 227
Clearly Knowing 228
Visualizing Mind 230
Shining Brightly 231
Zero Point 233
All Configurations 234
Guided Meditation: Awareness of Awareness II 239
On Lucidity 240
Passing Signs 242
Shifting Gears 243
Walking Mindfully 245
All Phenomena Included 246
Guided Meditation: Open Presence I 247
On the Eyes 248
Grist for the Mill 248
Undirected Attention 250
Present-Moment Awareness 251
Fusing Stillness and Motion 251
Guided Meditation: Open Presence II 252
x Minding Closely
