TheAttention RE Unlocking the Power of the Focused Mind by Wallace B Alan Author ON May 31 2006 Paperback

1. Attention is the foundation of mental well-being and personal growth

"Few things affect our lives more than our faculty of attention. If we can't focus our attention—due to either agitation or dullness—we can't do anything well."

Attention shapes reality. Our perception of reality is intimately tied to where we focus our attention. What we attend to becomes our reality, while what we ignore fades into insignificance. This selective nature of attention influences our sense of self, our relationships, and our overall experience of life.

Mental health depends on attention. The ability to direct and sustain attention is crucial for mental well-being. Attentional disorders like ADHD can significantly impair daily functioning, while developed attentional skills enhance emotional regulation, cognitive performance, and overall quality of life. By training attention, we can cultivate greater mental clarity, reduce stress, and increase our capacity for happiness.

Attention drives personal growth. Exceptional achievements in various fields, from science to arts, are often attributed to sustained, voluntary attention. By honing our attentional skills, we unlock our potential for creativity, problem-solving, and personal development. Attention acts as a gateway to deeper understanding, allowing us to explore the nature of our minds and the world around us with greater clarity and insight.

2. Shamatha meditation cultivates exceptional attentional balance

"The cultivation of shamatha involves balancing the mind, and that includes balancing the effort exerted in the practice with relaxation."

Shamatha defined. Shamatha, often translated as "calm abiding," is a meditation practice aimed at developing extraordinary levels of attentional stability and vividness. It involves training the mind to focus single-pointedly on a chosen object, gradually overcoming the habitual tendencies of distraction and dullness.

Benefits of shamatha:

• Enhanced cognitive function
• Improved emotional regulation
• Increased mental clarity and insight
• Greater sense of well-being and inner peace
• Foundation for deeper contemplative practices

Balancing act. The key to successful shamatha practice lies in finding the right balance between effort and relaxation. Too much effort leads to tension and agitation, while too little results in dullness and lack of progress. The practitioner must learn to cultivate a relaxed yet alert state of mind, gradually refining their ability to maintain focus without strain.

3. Progressing through 10 stages leads to extraordinary mental stability

"Shamatha is a path of attentional development that culminates in an attention that can be sustained effortlessly for hours on end."

The 10 stages of shamatha:

1. Directed attention
2. Continuous attention
3. Resurgent attention
4. Close attention
5. Tamed attention
6. Pacified attention
7. Fully pacified attention
8. Single-pointed attention
9. Attentional balance
10. Shamatha

Gradual progression. Each stage represents a milestone in the development of attentional stability and vividness. As practitioners progress, they overcome increasingly subtle forms of distraction and dullness, eventually achieving a state of effortless concentration.

Transformative effects. The final stages of shamatha involve profound shifts in one's experience of body and mind. Practitioners report extraordinary mental clarity, physical and mental pliancy, and a deep sense of well-being. This level of attentional mastery serves as a foundation for advanced contemplative practices and insights into the nature of consciousness.

4. Mindfulness of breathing is a powerful technique for developing focus

"Mindfulness of breathing is great for preparing your mind for mental training, but it can also help you fall asleep."

Versatile practice. Mindfulness of breathing serves as an excellent starting point for developing shamatha. It can be practiced in various postures and settings, making it accessible to beginners and advanced practitioners alike. The breath provides a constantly available, neutral object of focus that naturally calms the mind and body.

Key aspects of the practice:

• Relaxed, upright posture
• Gentle focus on the sensations of breathing
• Non-judgmental awareness of distractions
• Continual returning of attention to the breath

Beyond meditation. The skills developed through mindfulness of breathing extend beyond formal practice sessions. They can be applied to daily activities, improving focus, reducing stress, and enhancing overall well-being. Additionally, this technique can be helpful for those struggling with insomnia or racing thoughts at bedtime.

5. Settling the mind in its natural state deepens awareness

"Let your mind be like the sky. Whatever moves through it, the sky never reacts. It doesn't stop anything from moving through it, it doesn't hold onto anything that's present, nor does it control anything."

Non-reactive observation. This practice involves resting awareness on the mind itself, observing thoughts, emotions, and sensations as they arise and pass away without engaging with or suppressing them. It cultivates a spacious, non-reactive quality of mind that allows for deeper insight into the nature of consciousness.

Key instructions:

• Maintain a relaxed yet alert posture
• Allow thoughts and sensations to arise naturally
• Observe without judgment or interference
• Rest in the awareness that witnesses all experiences

Unveiling innate qualities. As practitioners become more adept at settling the mind, they may begin to recognize inherent qualities of consciousness such as clarity, spaciousness, and knowing. This practice serves as a bridge between basic mindfulness techniques and more advanced contemplative inquiries into the nature of mind.

6. Ethical living and conducive environments support meditation progress

"While countless studies have been conducted over the past century on various aspects of attention, remarkably little is known about the plasticity of attention, that is, the extent to which it can be enhanced with training."

Holistic approach. Successful cultivation of shamatha requires more than just formal meditation sessions. It involves creating a supportive lifestyle that minimizes distractions and nurtures mental clarity. This includes maintaining ethical conduct, simplifying one's life, and seeking out environments conducive to deep practice.

Key supportive factors:

• Ethical behavior that promotes peace of mind
• Reduction of unnecessary activities and commitments
• Access to quiet, safe meditation spaces
• Association with like-minded practitioners
• Guidance from experienced teachers

Retreat environment. For those seeking to make significant progress in shamatha, extended periods of intensive practice in a retreat setting are often necessary. This allows for the depth of focus and continuity of practice required to reach advanced stages of attentional development.

7. Shamatha unlocks profound insights and potentially paranormal abilities

"Buddhist contemplatives report that such fully conscious realization of the ground state of consciousness opens up a tremendous wellspring of creativity, which is largely obscured in the normal experiences of the substrate while sleeping or dying."

Gateway to insight. The extraordinary levels of mental stability and clarity achieved through shamatha provide an ideal foundation for deep contemplative inquiry. This can lead to profound insights into the nature of mind, reality, and human potential that are inaccessible to ordinary consciousness.

Potential paranormal abilities:

• Remote viewing
• Clairaudience
• Knowledge of others' minds
• Control over physical elements
• Recollection of past lives

Scientific implications. While many of these claims challenge current scientific understanding, they invite rigorous investigation into the potentials of human consciousness. The development of shamatha may provide a methodology for exploring aspects of mind and reality that have remained elusive to third-person scientific inquiry.

8. Balancing relaxation, stability, and vividness is key to meditation success

"The relationship among these three qualities can be likened to the roots, trunk, and foliage of a tree. As your practice grows, the roots of relaxation go deeper, the trunk of stability gets stronger, and the foliage of vividness reaches higher."

Three pillars of practice:

1. Relaxation: Releasing tension and allowing the mind to settle
2. Stability: Maintaining continuous focus on the object of meditation
3. Vividness: Cultivating clarity and sharpness of attention

Synergistic development. These three qualities support and enhance each other. Deep relaxation allows for greater stability, while stable attention naturally becomes more vivid. As vividness increases, it becomes easier to detect and correct subtle imbalances, further refining stability and relaxation.

Continual refinement. Throughout the stages of shamatha development, practitioners must continually balance these qualities. This involves skillfully applying effort to overcome dullness without creating tension, and learning to relax deeply without losing clarity and focus.

9. Dream yoga extends meditative awareness into sleep

"The overall aim of Buddhist insight practice is to "wake up" to all states of consciousness, both during the daytime and nighttime, to become lucid at all times."

24/7 practice. Dream yoga allows practitioners to maintain awareness and continue their spiritual practice during sleep. This involves developing the ability to recognize dreams as dreams (lucid dreaming) and then using this state for further exploration and insight.

Key aspects of dream yoga:

• Daytime practices to increase dream recall and lucidity
• Techniques for inducing and stabilizing lucid dreams
• Using lucid dreams for spiritual practice and insight
• Exploring the nature of mind and reality within dreams

Implications for consciousness. Dream yoga practices challenge our understanding of the relationship between waking and dreaming states. They suggest that with training, we can maintain continuity of awareness across all states of consciousness, potentially leading to profound insights into the nature of mind and reality.

10. Shamatha provides a foundation for wisdom and compassion

"The Buddhist "tree of knowledge" is grounded in the fertile soil of ethics, its root system is the mental balance achieved through the cultivation of focused attention, and its trunk is the wisdom achieved through the cultivation of contemplative insight."

Integrated approach. In the Buddhist tradition, shamatha is not an end in itself but serves as a crucial foundation for developing wisdom (vipashyana) and compassion. The mental stability and clarity achieved through shamatha enable deeper insights into the nature of reality and a greater capacity for altruistic action.

Synergy of practices:

• Ethics provide the basis for mental calmness
• Shamatha develops the focus needed for insight
• Insight leads to wisdom and understanding
• Compassion naturally arises from wisdom

Transformative potential. By integrating shamatha with ethical living, wisdom practices, and the cultivation of compassion, practitioners can work towards a profound transformation of their entire being. This holistic approach aims at not just personal well-being, but the ability to be of greater benefit to all beings.

Last updated: September 24, 2024