Find the universal mental factors in one ordinary experience

Take one moment — hearing a car pass — and look for the factors the Abhidhamma says are present in every mind-state: contact, feeling, perception, intention, focus, vitality, attention.

なぜ効果があるのか

The Abhidhamma lists 52 mental factors in four groups, and seven of them — contact, feeling, perception, volition, one-pointedness, psychic life and attention — are called universals because, Mendis explains, they arise in every state of consciousness at once, with no order among them. Looking for them in a plain, neutral experience does two things the tradition cares about: it shows that even a simple moment is a composite rather than a single “I hear,” and it trains the fine-grained attention the rest of the system assumes. Mendis writes that studying this analysis shows only “bare phenomena” taking place, with no self directing the process.

やり方

1. Sit for a minute with eyes open and wait for an ordinary sound or sight.
2. Contact: notice the meeting of ear, sound and hearing — the moment it registers.
3. Feeling: is it pleasant, unpleasant or neither? Perception: what does the mind recognise it as — “car”?
4. Intention and attention: notice any slight leaning toward or away from it, and the mind turning to it.
5. One-pointedness: notice that, for that moment, this is what the mind is on. Do not worry about catching all seven; the point is to see a moment as several things at once.

エビデンス

The fourfold grouping of the 52 mental factors is given in Bodhi’s introduction to the Saṅgaha, and the seven universals are explained one by one in Mendis’s Abhidhamma in Practice. Grabovac, Lau and Willett’s Buddhist psychological model of mindfulness draws on the same Theravāda framework to explain how attention practice might work — a theoretical model, not a trial of this exercise. (mechanistic)

The tradition holds that these factors arise together in a single moment far too brief to inspect directly; what you can notice is a slower, coarser version of the same structure. Some people find that dissolving experience into factors leaves things feeling strange or unreal — if that happens, set it aside and see the meditation-related-challenges page.

出典

• Bodhi, B. (gen. ed.) (1993). A Comprehensive Manual of Abhidhamma: The Abhidhammattha Saṅgaha of Ācariya Anuruddha (Pali text originally edited and translated by Mahāthera Nārada). Kandy: Buddhist Publication Society. Introduction by U Rewata Dhamma and Bhikkhu Bodhi, reproduced at Access to Insight.
• Mendis, N. K. G. (1985). The Abhidhamma in Practice (Wheel Publication No. 322). Kandy: Buddhist Publication Society. Access to Insight edition.
• Grabovac, A. D., Lau, M. A., & Willett, B. R. (2011). Mechanisms of mindfulness: A Buddhist psychological model. Mindfulness, 2(3), 154–166.

よくある間違い

Expecting to observe the seven factors one after another like steps. They are listed in sequence but, on the Abhidhamma’s own account, arise together; treating them as a checklist to tick in order produces a mental exercise, not a moment of seeing.