Gratitude and Generosity
- Sit every day. Try sitting for a minimum of 15-30 minutes per day (more if you are able). Please practice your meditation in silence.
- Ajahn Sucitto’s book, Pāramī: Ways to Cross Life’s Floods, will be our shared text. Please read the chapter, “Crossing the Floods,” starting on page 11-29 and Generosity 31-40.
The Paramis
- Initially one brings the topic to mind – this is helpful and useful – it means that the parami gets built-in as a frame of reference. Do your best to build in Gratitude and Generosity.
- The gathering stage is when you apply the parami in the face of its opposition (Something in you doesn’t want to bother, other people don’t see the point, not convenient to do so). Do your best to apply Gratitude and Generosity in the face of opposition.
- Ask yourself each day, “What is going to take me out of stress and discontent right now?” Listen to the answer.
Gratitude Parami Practices
- Write down, say to partner or friend or text a classmate three things you are grateful for each day. Can be anything.
- Thank someone every day
Generosity Parami Practices
- For half of each day, try offering respectful attention to everyone you meet or talk to. Take the other person’s point of view. Let the person on the bus, T, desk next to you, your neighbor, child, partner, be the most important person around.
- Give your full attention to them physically. Put your device(s) away. Look at the person. Listen carefully. Open your heart. Be there without pushing an agenda. Simply listening.
- Text or e-mail your buddy. Share what you learned.
HAVE FUN!
Virtue
- Sit every day. Try sitting for a minimum of 15-30 minutes per day (more if you are able). Please practice your meditation in silence.
- Gratitude practice. Write down, say to partner or friend or text a classmate three things you are grateful for each day. Can be anything.
Recollect Parami Practice
- Initially one brings the topic to mind -t his is helpful and useful – it means that the parami gets built-in as a frame of reference. Do your best to build in non-harming this month.
- The gathering stage is when you apply the parami in the face of its opposition (something in you doesn’t want to bother, other people don’t see the point, not convenient to do so). Do your best to apply non-harming in the face of opposition.
- Virtue Parami – Guidelines that invite us to live a life of loving kindness through an exploration of our actions, speech, thoughts. Please read the precept handout every day.
Reflections: record in your journal.
Share with your buddy via e-mail, in person, on the phone.
- Our attitudes towards ethics or virtue are often conditioned by how ethics was viewed or practiced in the family and culture in which we grew up. Spend some time considering how you may have been influenced by this conditioning. What are the foundational influences that shaped your relationship to ethics? What ethical training and teachings did you receive growing up? If you can, talk with someone from your family of origin to help you understand how your family related to ethics. And/or you might talk to someone from a different cultural background to you and explore the similarities and differences in how ethics is viewed in your two cultures.
- When in your life do feel you were most ethical and when do you think you were least ethical? What personal and social conditions existed that encouraged you to be ethical or unethical? What important lessons did you learn from times you were most ethical or most unethical?
- Which ethical virtues are strongest in you? Which are weakest for you? To help, here is a list of some ethical virtues: caring, compassion, generosity, truthfulness, honesty, integrity, service, gratitude, unselfishness, justice, morality.
- Spend some time considering the ways you and others benefit when you are ethical.
Ajahn Sucitto’s book, Pāramī: Ways to Cross Life’s Floods, will be our shared text. Please read the chapter, “Crossing the Floods,” starting on page 40-45 and 50-53.
Renunciation
- Sit every day. Try sitting for a minimum of 15-30 minutes per day (more if you are able). Please practice your meditation in silence.
- Gratitude practice. Write down, say to partner or friend or text a classmate three things you are grateful for each day. Can be anything.
Recollect Parami Practice
- Initially one brings the topic to mind – this is helpful and useful – it means that the parami gets built-in as a frame of reference. Do your best to build in letting go this month.
- The gathering stage is when you apply the parami in the face of its opposition (something in you doesn’t want to bother, other people don’t see the point, not convenient to do so). Do your best to apply letting go in the face of opposition.
- Renunciation Parami – Is not getting rid of the things of the world, but accepting that they pass away. The only choice is to let go. The truth of impermanence teaches us that no matter how desperately we hold on to anything, it is already in the process of leaving us. Our choice is whether or not we suffer in the un-avoidable arrivals, departures, beginnings and endings in our lives.
Reflections: record in your journal.
Share with your buddy via e-mail, in person, on the phone.
- It is often said that people resist teachings on renunciation. What are your concerns or views about the value of renunciation? What fears do you have about renunciation? What is appealing to you about the practice of renunciation? In what ways do you understand renunciation differently than the practice of letting go?
- In what areas of your life could you benefit from practicing renunciation? What motivations or impulses would renunciation help in those areas? What motivations and understandings would make renunciation easier?
- Under what conditions is it difficult for you to let go of things you want to let go of? In what conditions is it easiest? What inner states support letting go? What inner states make it difficult?
- What would be the single most useful thing for you to let go of? Share with your buddy why this would be useful and what makes it difficult to do.
Practice: record in your journal.
Share with your buddy via e-mail, in person, on the phone.
- Choose one thing you do regularly to renounce for a whole day (Examples: social media, TV watching or streaming, drinking caffeine, texting, eating sweets, etc). Throughout that day, investigate and consider how this renunciation might benefit you. For example, does the act of renouncing help highlight things about yourself that you had not previously seen?
Ajahn Sucitto’s book, Pāramī: Ways to Cross Life’s Floods, will be our shared text. Please read the chapter “Letting Go” pages 55-67.
Wisdom
- Sit every day. Try sitting for a minimum of 15-30 minutes per day. Please practice your meditation in silence.
- Gratitude practice. Write down, say to partner or friend or text a classmate three things you are grateful for each day.
Recollect Parami Practice
- Initially one brings the topic to mind – this is helpful and useful – it means that the parami gets built-in as a frame of reference. Do your best to build in wisdom this week
- The gathering stage is when you apply the parami in the face of its opposition (something in you doesn’t want to bother, other people don’t see the point, not convenient to do so). Do your best to apply wisdom in the face of opposition.
- Wisdom Parami – Buddhism is known as a wisdom tradition. The practice of awakening is supported by and expressed in a deep understanding of life. Recollect: Wisdom arises from practice; without practice it is lost. Knowing these two ways of gain and loss, conduct yourself so that wisdom grows.
Reflections: Record in your journal.
Share with your buddy via in person, e-mail, phone, text. (In writing, not too long)
- Reflect on who are the wisest people you know. What makes them wise? What qualities of wisdom do you admire in them? How do they behave that expresses wisdom? Under what conditions, do you have access to wisdom? Under what conditions do you have access to some of the same qualities as the wise people you know?
- What is wisdom for you? How is it different from knowledge? How do you think a person acquires wisdom? What supports access to wisdom?
- Asking questions is an important foundation of wisdom. Please spend some time coming up with questions about formal practice or your daily life practice. Write down as many of these questions as possible. Then consider what might be your single most important question. Bring it to class.
Practices: Please share with your buddy what you learned.
Wisdom is sometimes called discriminating wisdom when it helps us see more clearly our experiences & the choices that we have.
- In your formal meditation, look carefully at your experience. Instead of following the breath look more carefully to notice the details of the breathing. Or notice a mood or mind state you are in and distinguish any physical, mental, emotional aspects of the mood. Or if something is uncomfortable, take an interest in looking at the distinct aspects of what is happening. As you make finer distinctions, notice how this might translate to a wiser understanding of what is happening.
- The intentions we have for our practice are supported by wisdom when our discernment shows us how to best follow through on those intentions. During meditation and in some daily life situations set your intention to become more calm and easeful. With that as a reference point, try to avoid doing the things that make you less calm and instead, do the things that help you become increasingly calm. Afterward reflect on how having this intention helped you to be more discerning and wise.
Ajahn Sucitto’s book, Pāramī: Ways to Cross Life’s Floods. Please read the chapter, “Crossing the Floods,” pages 73-87.
Energy – Part One for the entire month of May 10- June 14
Look for an e-mail on May 24 for part two of this month’s work.
- Sit every day. Try sitting for a minimum of 20-30 minutes per day. Please practice your meditation in silence.
- Gratitude practice. Write down, say to partner or friend or text a classmate three things you are grateful for each day.
Recollect Parami Practice
- Initially one brings the topic to mind – this is helpful and useful – it means that the parami gets built-in as a frame of reference. Do your best to build in energy.
- The gathering stage is when you apply the parami in the face of its opposition (something in you doesn’t want to bother, other people don’t see the point, not convenient to do so). Do your best to apply energy in the face of opposition.
Viriya or Enthusiastic Energy Parami
Viriya is a Buddhist term translated as energy, effort, diligence, enthusiasm or perseverance.
Reflections: Record in your journal.
Share with your Buddy via in person, e-mail, phone, text. (In writing, not too long)
- Reflect on: How you experience physical vitality? Mental vitality? What makes you feel more energetic? What drains your energy? Does spending time with other people bring you energy or drain your energy? Is spending time alone energizing or not? Is meditation energizing or not? What activities bring you a balanced sense of vitality?
- What is the relationship between your interest and your level of energy? What motivations tend to energize you? What emotions tend to increase or decrease your vitality? How does desire, fear, aversion play in how energized you are? What role does compassion have?
- Reflect on: How do you decide what to apply effort to? Of all the things a person could do, how do you choose where you apply your energy?
Practices: Please share with your Buddy what you learned.
- In your formal meditation, spend time experimenting with applying more effort in formal meditation. This can be done physically by sitting up straighter or by doing brisk walking meditation before sitting. It can be done mentally by putting more effort into being alert and mindful of what is happening during the meditation. If applying more effort agitates you, try to match the increased effort with increased calm or inner stillness.
- During the next several weeks, consciously do a couple of generous & compassionate activities, notice your energy level before, during, and after doing these things. What affects the amount of energy you have for these activities? How can you can you appropriately apply more energy in these activities?
- Choose some ordinary household chores you often do. Give your full attention to wholeheartedly doing them. Engage in these activities with your whole body. Turn off technology phone, radio, TV, etc., and in same way you might let go of distracting thoughts to return to the breath in meditation, let go of distracting thoughts that take you away from being present for your chores. How does working in this way affect your energy level?
Ajahn Sucitto’s Pāramī book, Pāramī: Ways to Cross Life’s Floods. Please read pages 93-110. https://forestsangha.org/teachings/books/parami-ways-to-cross-life-s-floods?language=English
This Homework is the only homework till next class on July 12
Sit every day. Try sitting for a minimum of 20-30 minutes per day. (more if you are able) Please practice your meditation in silence.
Gratitude Practice. Text or e-mail a classmate 3 things you are grateful for each day. Can be anything.
Recollect Parami Practice
- Initially one brings the topic to mind-this is helpful and useful-it means that the parami gets built-in as a frame of reference. Do your best to build in
- The gathering stage is when you apply the parami in the face of its opposition. (Something in you doesn’t want to bother, other people don’t see the point, not convenient to do so) Do your best to apply PATIENCE in the face of opposition.
Khanti or Patience Parami
Khanti is a Buddhist term translated as forbearance, endurance, forgiveness, Theravada- gentleness, kindness, compassion, strength.
- Gentle forbearance: when impatience is triggered, can you tap into a deeper reservoir of intention/motivation to do no harm?
- Calm endurance: in a frustrating situation, it helps to ask the question, “What would being patient mean right now?
- Acceptance of the truth- accepting experience as it is—rather than how we want it to be. Remembering that everything is continually changing and acceptance of “things as they are” can take a long time to evolve. It is skillful to develop a long-enduring heart—
More Patience Practices
Be aware of impatience & patience in your sitting & daily life Begin patience practice by: Practice Patience and not hurrying (what’s the hurry?), Pausing (10 seconds-connect to whole body & float question, “what is happening right now?”) When impatient gently ask: Where is ease & freedom in this moment? What is important in my life? What do I truly value, right now?
Reflections, Formal 7 Daily Life Practices
Record in your journal. Share with your Buddy via in person, e-mail, phone, text. 2-3 times a week (In writing, not too long.)
Patience Reflections
- Reflect on what personal obstacles you might have that interfere with persevering with a challenging activity. What abilities and understanding do you have that help you to stick with doing something you have committed yourself to?
- Reflect on how you generally respond to anger and insults directed at you? Under what circumstances are you most reactive to anger toward yourself? What abilities, practices, understandings do you have that helps you to be patient or non- reactive to anger and insult? What benefits come from being patient while being insulted?
- Reflect on what attitudes you have toward forgiveness? Under what circumstances are you willing to forgive someone? When is forgiveness difficult for you? Are there areas in your life where it would be useful to forgive?
- Are there things that you are not willing to look at, to be honest about? Are there some things you believe are true that you resist? When can acceptance of the truth help you to be more at ease?
Patience in Formal Practice and Daily Life
- In sitting meditation, at a time of unpleasant or what seems like uninteresting experience, focus on bringing the quality of patience to it. Notice any resistance to the experience. Mindfully, bring the quality of patient kindness into the experience.
- Choose a task, that you regularly avoid doing or which you often procrastinate about. Engage in the task and stick with it until it is done. When you are done, reflect what that was like.
- If you become angry, do your best to not do or say anything out of anger. What happens inside of you when you hold your anger in check? What do you have to do in order to keep your anger in check? What are the benefits and disadvantages of this?
- Choose one person you are angry or irritated with, or who you feel hurt by. Reflect on what it would take for you to be able to forgive this person. (You don’t have to use your most difficult person)
Ajahn Sucitto’s book, Please read Bearing with Life pages 113-130.
https://forestsangha.org/teachings/books/parami-ways-to-cross-life-s-floods?language=English
This Homework is the only homework till next class on Sept 13
- Sit every day. Try sitting for a minimum of 20-30 minutes per day. (more if you are able) Please practice your meditation in silence.
- Gratitude Practice. Text or e-mail a classmate 3 things you are grateful for each day. Can be anything.
- Recollect Parami Practice
- Initially one brings the topic to mind-this is helpful and useful-it means that the parami gets built-in as a frame of reference. Do your best to build in truthfulness & patience.
- The gathering stage is when you apply the parami in the face of its opposition. (Something in you doesn’t want to bother, other people don’t see the point, not convenient to do so) Do your best to apply truthfulness & patience in the face of opposition.
- Continue Patience Reflections & Practices listed after Truthfulness Parami homework.
- Sacca or Truthfulness Parami- Sacca is a Pali word meaning truthfulness or straightforwardness and specifically keeping one’s promises. Sacca asks us to see things as they are – to understand truth. Therefore, this path is a promise, a pledge to the truth. Dharma means truth and Dharma practice means living a life of truth.
Reflections, Formal & Daily Life Practices
Record in your journal. Share with your Buddy via in person, e-mail, phone, text. 2-3 times a week (In writing, not too long)
Truthfulness Reflections
- Reflect on: What has been your history with truth? What did you learn about being truthful growing up? What teachings have you received about truthfulness? What experiences have influenced your attitude toward being truthful? What is your attitude & beliefs about being truthful?
- Reflect on: How would you assess the strength of your commitment to being truthful? What are the conditions that make it easier for you to be truthful? Under what circumstances is your commitment to truthfulness compromised? When do you believe it is okay to not be truthful?
- Make a list of benefits that can come with being truthful. Make a list of the areas where you could improve your truthfulness.
Truthfulness Practices
Until September, you are invited to practice speaking truthfully, kindly and with awareness. You are invited to refrain from false and harmful speech. This is a great practice and you are encouraged you to try it!
The Buddha considered wise speech so important that it is one of the eightfold noble path factors. Wise speech has four qualities:
- always truthful & honest,
- uplifting, harmony producing – not malicious, unkind or dividing.
- gentle, – not crude, rude or harsh.
- moderate and useful – not idle, trivial or gossip.
A simple test is to ask ourselves…is it true? Is it kind, is it beneficial? Does it harm anyone? Is this the right time to say something? See if you feel happiness practicing harmlessness!
- Watch carefully, for 2 weeks, over you speech and do your best to only speak what you are confident is truthful. Do your best to avoid 1) exaggeration, 2) repeating as if true things that you have heard or read but don’t actually know for yourself, 3) the common lies of everyday conversation (e.g. saying ‘fine’ when you are not when someone asks how you are).
- For 2 weeks, spend 5 minutes a day after formal meditation considering if there is anything you have not really admitted to yourself. Are there any truths that you have been avoiding?
- Spend another two weeks being as committed to truthfulness while not causing anyone any unnecessary hurt. Notice the effect this has on you, your conversations & on others.
Spend another two weeks noticing when the tone of your voiceis conveying a different message then your words. Find ways that you could be more truthful so that your tone & words match?
Ajahn Sucitto’s book: please read The Fullness of Truth pp133-151. https://forestsangha.org/teachings/books/parami-ways-to-cross-life-s-floods?language=English
Patience Reflections (from last month)
- Reflect on what personal obstacles you might have that interfere with persevering with a challenging activity. What understanding & abilities do you have that help you to stick with doing something you have committed yourself to?
- Reflect on how you generally respond to anger & insults directed at you? Under what circumstances are you most reactive to anger toward yourself? What abilities, practices, understandings do you have that help you to be patient or non- reactive to anger & insult? What benefits come from being patient while being insulted?
- Reflect on what attitudes you have toward forgiveness? Under what circumstances are you willing to forgive someone? When is forgiveness difficult for you? Are there areas in your life where it would be useful to forgive?
- Are there things that you are not willing to look at, to be honest about? Are there some things you believe are true that you resist? When can acceptance of the truth help you to be more at ease?
Patience in Formal Practice and Daily Life (from last month)
- In sitting meditation, at a time of unpleasant or what seems like uninteresting experience, focus on bringing the quality of patience to it. Notice any resistance to the experience. Mindfully, bring the quality of patient kindness into the experience.
- Choose a task, that you regularly avoid doing or which you often procrastinate about. Engage in the task and stick with it until it is done. When you are done, reflect what that was like.
- If you become angry, do your best to not do or say anything out of anger. What happens inside of you when you hold your anger in check? What do you have to do in order to keep your anger in check? What are the benefits and disadvantages of this?
- Choose one person, you are angry or irritated with, or who you feel hurt by. Reflect on what it would take for you to be able to forgive this person (You don’t have to use your most difficult person).
- Lastly, explore with mindfulness, the opposite of impatience. Maybe it is not patience, but presence, trust or contentment — to be able to begin to trust where you are. Rumi says, “Don’t be an impatient bystander in this life, be present for it.”
Have Fun…Enjoy summer…See you in September!