Does your mind automatically let go of mind chatter when "off the cushion?"

[TheJourney]

I would begin with anapanasati for 20 min to begin the body scan with a quiet mind, but body scan just increases the noise in my mind proportionally with the number of body scans I do.

I don't believe in - just be equanimous with it and keep doing it because it will get better. Many roads lead to Rome and are shorter routes. I met one AT of Goenka who said that he has done 25 years of body scan. I listened to his  dinner conversation after the meditation session. His conversation told me everything, no where near enlightenment or the skill of a Dhamma practitioner. It probably is effective for some but also just busy work for some others. Autosuggestion tells them to keep doing it.

I was already doing mental noting 10 months prior to Goenka retreat. After 2 months of body scan I quit, I just did anapanasati until recently and been reading dhamma books. I was influenced by Ajhan Chah's dhamma about the practice. Ajhan Sumedho was upset because Ajhan Chah made him help with manual labor project when Sumedho just wanted to sit and meditate. Chah said meditation practice happens every moment not just when on cushion. Sumedho mentions in his dhamma that he later realized Chah was right.

From the dhamma, I learned to look at my past habit and reflect on dhamma topic on impermanence. I just replaced entertainment with dhamma reading. I don't listen to radio because politics was a condition for my arising thoughts and I wanted to practice mental noting. Denying myself radio served two purposes - watch how craving for radio affects me (develop equanimity) and practice mental noting to reduce thoughts.

By learning to not react to thoughts, mind produces less thoughts.

So in '17, I will move on to practice more focused on present awareness. Dynamic vipassana keeps you in the present and brings you back to the present if you happen to wander off.

http://www.mahasati.org/manual--2.htm  Shows you how to do the arm movement. He doesn't mention but you should breathe on movement and exhale on stopping. Every movement should be like this.

Try it to see how it works for you. Start with 10 min first. Do the movement slowly and mindfully. You can attain enlightenment with this as well.

[Ja192827]

Thank you for sharing your experiences and recommendations. Yesterday, I counted, and more than 120 thoughts occurred in a span of a half an hour, so I have a lot of work to do. I just sent you a message.

[raushan]

Hi TheJourney,

I don't see much difference from Goenka style to other traditions. Practicing Goenka style naturally leads to mindfulness of thoughts and feeling. Also, this mindfulness remains even when you are off the cushion.
Next what I am writing isn't in my experience yet but it is what has been taught in Goenka course as I understood.
It's not exactly body scan. It is observing the body sensations in subtle way and understanding it's anicca nature. Naturally that will lead to letting go(Not clinging).

We can't judge a method by just one practitioner. There are many others who received benefits from this method.

Thanks
Raushan

[Ja192827]

Hi TheJourney,

I don't see much difference from Goenka style to other traditions. Practicing Goenka style naturally leads to mindfulness of thoughts and feeling. Also, this mindfulness remains even when you are off the cushion.
Next what I am writing isn't in my experience yet but it is what has been taught in Goenka course as I understood.
It's not exactly body scan. It is observing the body sensations in subtle way and understanding it's anicca nature. Naturally that will lead to letting go(Not clinging).

We can't judge a method by just one practitioner. There are many others who received benefits from this method.

Thanks
Raushan

I think the Goenka method is more difficult for people like me who are chronic worriers.  I worry that if I never have the opportunity to experience the pleasant or gross sensations, I will not have the opportunity to let go of craving or revulsion. I know that is half of it, but focusing on the breath is just easier for me, but still is very difficult.  Also, I have found that I experience "decision fatigue" with this method.  I keep on wondering, should I spend more time focusing on this spot, or should  I move on?

[raushan]

I think the Goenka method is more difficult for people like me who are chronic worriers.  I worry that if I never have the opportunity to experience the pleasant or gross sensations, I will not have the opportunity to let go of craving or revulsion. I know that is half of it, but focusing on the breath is just easier for me, but still is very difficult.  Also, I have found that I experience "decision fatigue" with this method.  I keep on wondering, should I spend more time focusing on this spot, or should  I move on?

Hi Ja192827 ,

I feel it's a good thing there are different ways available to start the practice. One practice may be more suitable for one type of people. You should try other techniques if you have options and if current one isn't working for you.

At the same time, I feel sticking to one practice for at least few months is recommended. As it takes time to develop into a practice and also staying to one technique for long give deeper understanding of the technique.

[Ja192827]

I think the Goenka method is more difficult for people like me who are chronic worriers.  I worry that if I never have the opportunity to experience the pleasant or gross sensations, I will not have the opportunity to let go of craving or revulsion. I know that is half of it, but focusing on the breath is just easier for me, but still is very difficult.  Also, I have found that I experience "decision fatigue" with this method.  I keep on wondering, should I spend more time focusing on this spot, or should  I move on?

Hi Ja192827 ,

I feel it's a good thing there are different ways available to start the practice. One practice may be more suitable for one type of people. You should try other techniques if you have options and if current one isn't working for you.

At the same time, I feel sticking to one practice for at least few months is recommended. As it takes time to develop into a practice and also staying to one technique for long give deeper understanding of the technique.

That is true; it might take a few months to be able to feel the gross and pleasant sensations; I need to  have more patience.