The Buddhist Path as Therapy

Amber Larson and Seth Auberon (eds.), Wisdom Quarterly; Ven. Thanissaro, "Healing Power of the Precepts" (Noble Strategy); Mary Loftus (Psychology Today, Sept. 5, 2013); Sunny

Fairness or martyrdom? When virtue becomes a vice (Jeff Riedel/psychologytoday.com)

.

Virtue becomes a vice? (PT)

The Buddha was a kind of doctor [referred to in some sutras as a "master physician"], treating the spiritual ills of living beings [human and devas, also referred to as "the teacher of gods and humans].

The path of practice he taught was like a course of therapy for suffering (disappointed) hearts and minds. This way of understanding the Buddha and his teachings or Dharma dates back to the earliest texts, and yet it is also very current.

Buddhist meditation practice is often advertised as a form of healing, and quite a few psychotherapists now recommend that their patients try (mindfulness based) meditation as part of their treatment.

 

After several years of teaching and practicing meditation as "therapy," however, many of us have found that meditation on its own is not enough.

Psycho Mike (Suicidal T.)

In my own experience as a Western monk and abbot of Wat Forest Monastery in California (Thai Theravada), I have found that Western meditators tend to be afflicted more with a certain grimness and lack of self-esteem than any Asians I have ever taught.

Our psyches are so wounded by modern civilization that we tend to lack the resilience and persistence needed before concentration (serenity) and insight practices can be genuinely therapeutic.

 

Other teachers have noted this problem as well and, as a result, many of them have decided that the Buddhist path is insufficient for our particular needs. To make up for this insufficiency they have experimented with ways of supplementing meditation practice, combining it with such things as myth, poetry, psychotherapy, social activism, sweat lodges, mourning rituals, and even drumming.

The Buddha's full course

The problem, though, may not be that there is anything lacking in the Buddhist path, but that we simply haven't been following the Buddha's full course of therapy.

 

The Buddha's path consists not only of mindfulness, concentration, and insight practices, but also of virtue (sila), beginning with the Five Precepts. In fact, the precepts constitute the first and most basic step on the Buddhist path.
 

Balance? (Jeff Riedel/PT)

There is a tendency in the West to dismiss the Five Precepts as Sunday-school rules bound to old cultural norms that no longer apply to our modern society. But this misses the role the Buddha intended for them: They are part of a course of therapy for wounded minds/hearts. In particular, they are aimed at curing two ailments that underlie low self-esteem, regret and denial.

 

When our actions do not measure up to certain standards of behavior, we either regret the actions or, worse, engage in one of two kinds of denial -- either denying that our actions did in fact happen or denying that the standards of measurement are actually valid. These reactions are like wounds in the mind... More

(Sunny and the Sunliners) Self-esteem low? Depressed after a bad relationship? "It's Okay," says Sunny. "Ha, ha, ha/ It's all right/ I've been hurt before/ It's all right/ You don't love me anymore/ Maybe someday/ I'll find a way without you/ Ha, ha, ha/ Who am I kidding?/ It's okay/ Baby, I can see/ It's okay/ But, but would it make you happy?/ Maybe someday/ I'll find a way without you./Ha, ha, ha/ Someday, it won't be long/ You're gonna find yourself all alone/ It's okay/ Baby, I can say see/ It's okay/ I will set you free..."

The Lessons of Gratitude

Amber Larson, Wisdom Quarterly; Ven. Thanissaro (Geoffrey DeGraff), Abbot of Wat Metta

Sometimes a smile is all the thanks we give, all the gratitude we show (baconbabble.com).

 

Gratitude (pirith.org)

The Buddha taught: "Two people are hard to find in the world. Which two? The one who is first to do a kindness, and the one who is grateful/thankful for a kindness done" (AN 2.118).

 

In saying that kind and grateful people are rare, the Buddha is not stating an obvious truth about the world. He is advising us to treasure these people when we find them and -- more importantly -- he shows how we can become them.

 

Kindness and gratitude are virtues we can certainly cultivate, but they must be cultivated together. Each needs the other to be genuine, which becomes obvious when we think about the three things most likely to make gratitude heartfelt:

1. We've benefitted from another's actions.
2. We trust the motives behind those actions.
3. We sense the other person had to go out of his or her way to provide that benefit.

Points one and two are lessons that gratitude teaches to kindness: If we want to be genuinely kind, we have to be of actual benefit. No one wants to be the recipient of "help" that isn't actually helpful. And we have to provide that benefit in a way that shows respect and empathy for the other person's needs. No one likes to receive a gift given with calculating motives or in a disdainful way.

 

Points two and three are lessons that kindness teaches to gratitude. Only if we've been kind to another person are we likely to accept the idea that others can be kind to us. At the same time, if we've been kind to another person, we know the effort involved.

Kind impulses often have to do battle with unkind impulses in the heart, so it is not always easy to be helpful. Sometimes it involves great sacrifice -- a sacrifice possible only when we trust the recipient will make good use of our help. So when we're on the receiving end of a sacrifice like that, we realize we've incurred a debt, an obligation to repay the other person's trust.

 

This is why the Buddha always discusses gratitude as a response to kindness. He does not equate it with appreciation in general. Gratitude is a special kind of appreciation, inspiring a more demanding response. The difference here is best illustrated by two passages in which the Buddha uses the image of carrying.

 

Sutra: Parable of the Raft

What is the "Parable of the Raft"?

The first passage concerns appreciation of a general sort: "Then the person, having gathered grass, twigs, branches, and leaves, having bound them together to make a raft, would cross over to the safety of the farther shore by depending on the raft, struggling, making an effort with hands and feet.

"Having crossed over to the farther shore, one might think, 'How useful this raft has been to me! For it was in dependence on this raft that, making an effort with my own hands and feet, I have crossed over to safety on the farther shore. So why don't I, having hoisted it on my head or carrying it on my back, go wherever I like?' What do you think, meditators? Would the person, in doing so, be doing what should be done with the raft?" -- "No, venerable sir."

 

"What should the person do in order to be doing what should be done with the raft? There is another case where the person, having crossed over to the farther shore, might think: 'How useful this raft has been to me! For it was in dependence on this raft that, making an effort with my own hands and feet, I have crossed over to the safety of the farther shore. Why don't I, having docked it on dry land or sunk it in water, go wherever I like?' In doing so, one would be doing what should be done with the raft" (MN 22).

Sutra: Who can repay parents?

Let me down, dummy! - But I'm repaying you!

The second passage concerns gratitude in particular: "I tell you, meditators, there are two people who are not easy to repay. Which two? Our mother and father.

"Even if we were to carry our mother on one shoulder and our father on the other shoulder for 100 years, and were to look after them by anointing, massaging, bathing, and rubbing their limbs, and even if they were to defecate and urinate right there [on our shoulders], we would not in that way ever repay our parents. Even if we were to establish our mother and father as rulers of the whole world, abounding in the seven treasures, we would not in that way repay our parents. Why is that? Mother and father do much for their children. They care for them, they nourish them, they introduce them to this world.

 

"But anyone who rouses one's unbelieving mother and father, settles and establishes them in conviction (confidence, faith), rouses one's unvirtuous mother and father, settles and establishes them in virtue, rouses one's stingy mother and father, settles and establishes them in generosity, rouses one's foolish mother and father, settles and establishes them in wisdom -- to this extent one indeed repays one's mother and father" (AN 2.32).

 

In other words, as the first passage shows, it's fine to appreciate the benefits we've received from rafts and other things without feeling any need to repay them or cling to them. (In this parable the Buddha was referring to the Dharma as a "raft" or vehicle meant for crossing over not for clinging to). We take care of them simply because that enables us to benefit from them more. 

 

The same holds true for difficult people and situations that have forced us to develop strength of character. We can appreciate that we've learned persistence from dealing with... More

What is Mindfulness Meditation? (video)

(meditationrelaxclub) New Age mantra relaxation music for the early stages of meditation

Defining Mindfulness

Ven. Thanissaro edited and expanded by Wisdom Quarterly

What does it mean to be mindful of the breath? It is something very simple: keeping the breath in mind.  How do we keep remembering (which is the literal meaning of sati) the breath each time we breathe in, each time we breathe out, and -- during intensive practice -- all the time in between?

 

The British scholar who coined the translation of the Pali word sati as “mindfulness” was probably influenced by the Anglican prayer to be ever mindful of the needs of others -- in other words, to always keep others' needs in mind. Even though the word “mindful” was probably drawn from a Christian context, the Buddha himself defined sati as the ability to remember (be vigilant, conscientious, conscious, and have presence of mind), illustrating its function in meditation practice with the Four Foundations of Mindfulness (satipatthanas). 

“And what is the faculty of sati? A meditator, a disciple of the noble (arya, the enlightened) ones, is mindful, highly attentive, remembering, able to call to mind even things that were done and said long ago. [And here begins the Four Foundations of Mindfulness formula:] One remains focused on the body in and of itself -- ardent, alert, and vigilant -- setting aside greed and grief with regard to the world. One remains focused on feelings (sensations not emotions, which come under formations or sankaras) in and of themselves... the mind in and of itself... mental objects (or qualities) of themselves -- ardent, alert, and vigilant -- setting aside greed and grief with regard to the world” (SN 48.10).
 

The full discussion of the Four Foundations of Mindfulness (DN 22) starts with instructions on the simplest exercise of 14 mentioned to be ever mindful of the breath.

Directions such as “bring bare attention to the breath,” or “accept the breath,” or whatever else modern teachers tell us that mindfulness is supposed to do, are actually functions for other qualities in the mind. They're not automatically a part of sati but should nevertheless be brought along wherever they are appropriate.

 

One quality that is always appropriate in establishing mindfulness is being watchful or alert, attentive or vigilant. The Pali word for alertness (sampajañña) is another term that is often misunderstood. It does not mean being choicelessly aware of the present or comprehending the present. Examples in the Pali canon show that "clear comprehension" (sampajañña) means being aware of what we are doing in the movements of the body as well as the movements in the mind.

 

After all, if we are going to gain insight into how we cause suffering (disappointment, distress, dissatisfaction, ill, woe), our primary focus always has to be on what we are actually doing. This is why mindfulness and alertness should always be paired as we meditate.

 

Thai meditation hut, or kuti, turned into a devotional shrine (Richard-Perry/flickr)

.

In the Four Foundations of Mindfulness Sutra (Satipatthana Sutta, literally the "Discourse on the Fourfold Setting Up of Mindfulness") they are combined with a third quality, ardency. Ardency means being intent on what we are doing, doing our best to do it skillfully. This does NOT mean straining and overexerting -- which is out of balance and retards and often derails practice -- just that we are persistent, dedicated to continuously developing skillful habits and as well as abandoning unskillful ones.

Bear in mind that, in the Noble Eightfold Path to freedom, right mindfulness grows out of right effort, which itself has four features. Right effort is exerting ourselves skillfully (with balanced effort). Mindfulness helps that effort along by reminding us to stick with it without lapsing, without letting it drop. We would not be able to sustain overexertion and would instead lapse, but balanced effort can be maintained until it is brought to fruition, to culmination, to perfection.

 

All three of these qualities get their focus from what the Buddha called "wise attention" (yoniso manasikara). Wise attention is appropriate attention, not bare attention, which is mindfulness free of evaluation, thinking, and judging. The Buddha discovered that the way we attend to things is determined by what we see as important, such as the questions we bring to the practice, the problems we want the practice to solve. No act of attention is ever completely bare.

If there were no problems in life we could open ourselves up to choiceless awareness of whatever came along. But the fact is there is a big problem in the middle of everything we do -- the suffering that results from acting in ignorance. This is why the Buddha does not tell us to view each moment with a beginner's eyes. We have got to keep the issue of suffering and its cessation ever in mind.

 

Otherwise inappropriate attention will get in the way, focusing on questions like, “Who am I?” “Do I have a self?” -- questions that deal in terms of being and identity. Such questions, according to the Buddha, lead us straight into a meandering thicket of views soon stuck on thorns.

The questions that lead to freedom, on the other hand, focus on comprehending suffering, letting go of the cause of suffering, realizing that there is indeed freedom from suffering, and developing the path that leads to the cessation of suffering.

Our desire for answers to these four ennobling questions is what makes us alert to our actions -- our thoughts, words, and deeds -- and ardent to perform them skillfully (beneficial or at least harmless to ourselves and others).

Mindfulness is what keeps the perspective of wise attention in mind. Modern research in psychology shows that attention comes in discrete (separate, distinguishable, composite) moments. We can be attentive to something for only a very short period of time and then we have to remind ourselves, moment after moment, to return to it if we want to keep being attentive. In other words, continuous attention -- the type that can observe things over time -- has to be stitched together from short intervals. This is what mindfulness is for. It keeps the object of our attention and the purpose of our attention in mind.

 

Popular books on meditation, however, offer a lot of other definitions of mindfulness, a lot of other duties it is supposed to fulfill -- so many that the poor word gets stretched completely out of shape, becomes a catchall term, and loses meaning. In some cases, it even gets defined as enlightenment or awakening, as in the phrase, “A moment of mindfulness is a moment of awakening” -- something the Buddha never said nor would say, because mindfulness is conditioned whereas nirvana is not.

 

These are not merely minor matters for nitpicking scholars to argue over. If we do not see the differences among the qualities we are bringing to our meditation, they glom together, making it hard for liberating insight to arise. If we decide that one of the factors on the path to enlightenment is awakening itself, it is like reaching the middle of a road and then falling asleep right there. We will never get to the end of the road, and in the meantime we are bound to get run over by old age, sickness, and death (which are also manifestations of suffering). So we need to get our directions straight, and that requires, among other things, knowing what mindfulness is and is not.

 

Some even refer to mindfulness as “affectionate attention” or “compassionate attention,” but affection and compassion are not the same as mindfulness. They are separate things. If we bring them to our meditation, let us be clear about the fact that they are acting in addition to mindfulness, because skill in meditation requires seeing when qualities like compassion are helpful and when they are not. As the Buddha says, there are times when affection is a cause of suffering, so we must watch out.

 

Sometimes mindfulness is even defined as appreciating the moment for all the little pleasures it can offer, the taste of a raisin in the sun, the feel of a warm cup of tea in our hands, and so on. In the Buddha's vocabulary, this kind of appreciation is called contentment. Contentment is useful when we are experiencing physical hardship, but it is not always useful in the area of the mind. In fact, the Buddha once said that the secret to his own enlightenment was that he did not allow himself to rest contented with whatever attainment he had so far reached. He kept reaching for something higher when there was something higher yet to attain until there was no higher to reach. So contentment has a time and place: coming too soon, it may way derail our efforts. Mindfulness, not mismatched with contentment, can help keep that fact in mind.

 

Other teachers define mindfulness as “non-reactivity” or “radical acceptance.” If we look for these words in the Buddha's vocabulary, the closest we find are equanimity and patience. Equanimity means learning to set aside our preferences so that we can watch what is actually there. Patience is the ability to refrain from getting worked up over the things we dislike, to stick with difficult situations even when they do not resolve as quickly as we would like them to. But in establishing mindfulness we stay with, tolerate, and stand by unpleasant things not only to accept them but to watch and understand them. Once we have clearly seen that a particular state, like aversion or lust, is harmful to the mind/heart, we do not stay patient or equanimous about it. We have to make whatever effort is needed to rid  ourselves of it and to nourish skillful qualities in its place by bringing in other factors of the Noble Eightfold Path like right resolve and right effort. More

Beyond Coping: The Buddha on Illness

Wisdom Quarterly; Abbot Thanissaro (Geoffrey DeGraff, accesstoinsight.org), "Study Guide"

The Buddha ministers to the needs of a very sick monk the other monks were neglecting

 

Chinese Oroqen shaman

An anthropologist once questioned an Eskimo shaman about his tribe's belief system. After putting up with the anthropologist's questions for a while, the shaman finally told him: "Look. We don't believe. We fear."

 

In a similar way, Buddhism starts not with a belief, but with a fear of very present dangers. As the Buddha himself reported, his initial impetus for leaving home and seeking awakening was his comprehension of the great dangers that inevitably follow upon birth: aging, illness, death, and separation.

 

The awakening he sought was one that would lead him to a happiness not subject to these things. After finding that happiness, attempting to show others how to find it for themselves, he frequently referred to these themes as useful objects for contemplation.

Because of this, his teaching has often been labelled "pessimistic." But his emphasis is actually like a doctor who focuses on symptoms and causes of disease to bring about a cure. The Buddha fearlessly dwells on these unpleasant topics because the awakening (enlightenment) he teaches brings about total release from them.

 

This study guide provides an introduction to the Buddha's teachings on them. The passages included here -- all from the Pali canon -- are arranged in FIVE SECTIONS:

1. The first section (The Buddha as Doctor, the Dharma as Medicine) presents medical metaphors for the teaching (Dharma or Dhamma), showing how the Buddha was like a doctor and how his teaching is like a course of therapy offering a cure for the great dangers in life.

 

2. The second section (The Doctor's Diagnosis) diagnoses the problems of aging, illness, death, and separation, touching briefly on the Buddha's central teaching, the four noble truths.

3. The third section (Heedfulness) contains passages that use these themes as reminders for diligence in the practice. The central passage is a set of five recollections, in which these recollections forms a background for a fifth recollection: the power of one's actions (karma or kamma) to shape one's experience. In other words, the first four recollections present the dangers of life, whereas the fifth indicates the way to overcome the dangers by developing skill in one's own thoughts, words, and deeds.

4. The fourth section (Advice) contains passages that give specific advice on how to deal with these themes. The Buddha's teachings on karma provide an important underpinning for how problems of pain and illness are approached. Given the fact that the experience of the present moment is shaped by past and present intentions, it is possible that -- if an illness is the result of present intentions -- a change of mind can effect a cure. If the illness is the result of past intentions, a change of mind may not cure it but can protect the mind from being adversely affected by it. Some passages focus on how practicing the Dharma can cure an illness, whereas others focus on how the Dharma can ensure that, even if a person may die from an illness, the illness will make no inroads on the mind.

5. The fifth section (Teaching by Example) gives examples of how the Buddha and his disciples skillfully negotiated the problems of aging, illness, death, and separation.