Rest in noticing that runs by itself
When noting becomes smooth and even, let it continue without adding effort, excitement or expectation.
Perché funziona
Mahasi describes equanimity about formations as a phase where objects appear and are noticed “as if borne onward of itself”; effort is no longer needed, and pleasant and painful experiences are met evenly. The earlier fear, misery and wish to escape are said to no longer arise even though dissolution is still seen. The tradition’s guidance is not to grasp at this smoothness or try to force the next step, because striving and expectation are themselves just more formations to note.
Come farlo
- If practice becomes even and spacious, keep noting lightly; do not tighten effort.
- Note any anticipation (“hoping,” “expecting”) as soon as it appears.
- Let pleasant and unpleasant experiences be noticed with the same evenness.
- Report the change to a teacher if you have one, without claiming a stage.
Prove scientifiche
Equanimity about formations is a named knowledge in Mahasi’s Progress of Insight and the Visuddhimagga. Brown and Engler’s 1980 study of a three-month Mahasi-style retreat at the Insight Meditation Society reported that of the retreatants tested, about half showed very little change, only three began to have insights resembling the classical series, and only one advanced to the stage of equanimity. (observational)
Brown and Engler’s study was a small, preliminary report relying on teacher ratings, questionnaires and Rorschach tests; the authors themselves say expectation effects could not be ruled out for their advanced groups.
Fonti
- Mahasi Sayadaw. The Progress of Insight (Visuddhiñāṇa-kathā), trans. Nyanaponika Thera. Kandy: Buddhist Publication Society, 3rd ed. 1994 (Access to Insight edition).
- Buddhaghosa. The Path of Purification (Visuddhimagga), trans. Bhikkhu Ñāṇamoli.
- Brown, D. P., & Engler, J. (1980). The stages of mindfulness meditation: A validation study. The Journal of Transpersonal Psychology, 12(2), 143–192.
Errore comune
Mistaking ordinary calm or dullness for this stage, or trying to “hold” equanimity — the tradition describes it as effortless, and holding on to it is one more thing to notice.
Metti in pratica questo con IX Coach
Altre pratiche per The Progress of Insight: The Stages of Insight in Vipassana
- Know the movement and the knowing of it as two processes
While noting, notice that the rising of the abdomen is one thing and the knowing of the rising is another.
- See the intention before the movement
Catch the intention to move just before the movement, and see experience as conditions giving rise to results.
- Meet the bright phase without taking it for the goal
When practice suddenly fills with light, rapture and effortless clarity, keep noting it rather than holding on to it.
- Work carefully with the stretch the map calls dissolution, fear and misery
If objects seem only to vanish and practice turns to dread, heaviness or the wish to be done with it all, slow down and get support.
- Notice the urge to quit without obeying or fighting it
When sitting becomes agitated, painful and full of the wish to get up and leave, note the urge itself — and decide about practice off the cushion, not in the middle of it.
- Use the map for orientation, not to grade yourself
Read the stages to recognise that others have described what you meet — then put the map down and note what is actually here.
- Know when insight practice needs a teacher — or a clinician
Some experiences are for a meditation teacher; some are for a doctor or therapist; some need both, and urgently.
Concetti correlati
- Meditazione Vipassana, Resa Pratica
Visione profonda, equanimità e l'approccio della scansione corporea alla liberazione dalla reattività
- La Pratica del Noting, Resa Pratica
Etichetta, osserva, ritorna — la tecnica del noting e perché cambia il tuo rapporto con il pensiero
- Satipaṭṭhāna: The Four Foundations of Mindfulness
The discourse that modern mindfulness grew from, practised the way the text lays it out
- Mindfulness sensibile al trauma, in pratica
Adattare la mindfulness affinché regoli anziché riattivare