Sayadaw U Tejaniya's approach to mindfulness, particularly of the mind, is a distinct and often-cited style within the Theravada tradition. It emphasizes a relaxed, continuous, and investigatory awareness that is not limited to formal sitting meditation but is practiced throughout all daily activities.
Here are the key principles and how to practice mindfulness of the mind in the Sayadaw U Tejaniya way:
- The Primacy of the "Watching Mind"
Unlike some traditions that focus on a primary object like the breath, Sayadaw U Tejaniya's core instruction is to be aware of the mind that is knowing the object. The object itself is secondary.
- Practice: Instead of focusing intently on your breath, you would notice, "The mind is knowing the breath." If a sound arises, you don't just note "hearing," but you might recognize, "The mind is reacting to that sound with aversion" or "The mind is just knowing the sound." This shifts the focus from the object to the quality and state of the mind itself.
- Practice with a Relaxed, Continuous Attitude
This is a hallmark of his teaching. The goal is not to force concentration or to fight with your thoughts and emotions. Instead, the practice is relaxed and effortless.
- Practice: Don't use a lot of forceful energy. If you notice your mind is getting tense, tired, or frustrated, that in itself is an object of mindfulness. Acknowledge the tension and try to relax. Sayadaw U Tejaniya suggests that meditation is "mind work," and you can't work effectively if you're tense. The effort is in simply reminding yourself to be aware, not in forcing awareness to be present.
- Mindfulness of Daily Life
Sayadaw U Tejaniya's method is designed to be practiced all day long, not just during formal meditation sessions.
- Practice: Throughout the day, as you go about your activities (walking, eating, working, talking), check in with yourself. Ask questions like:
- "Am I aware right now?"
- "What is my mind doing?"
- "How does my mind feel?"
- "What is the quality of my awareness (is it tense, relaxed, confused, etc.)?"
This constant, gentle checking in helps to establish continuity of awareness. The goal is to make awareness a habit, a default state, rather than a special activity you do on a cushion.
- Investigation and Right View
This practice is deeply rooted in inquiry and wisdom. It's not just about passively watching, but about understanding what you are seeing.
- Practice: When you notice a defilement (a negative mental state like greed, aversion, or delusion), you don't try to get rid of it. Instead, you investigate it with curiosity and without judgment. You might notice, "The mind is wanting something" or "The mind is angry." The act of simply knowing and investigating these states with the right attitude is what weakens them over time.
- The Importance of Right Attitude
The attitude with which you practice is considered more important than the object of meditation.
- Practice: Be aware of your motivation. Are you meditating because you want something to happen (e.g., peace, insight, or to get rid of a difficult feeling)? This wanting creates tension and is a form of greed. Instead, the practice is to be aware of what is happening as it is, without an agenda. Notice when the mind has an agenda and be aware of that.
Summary of Key Steps - Shift Focus: Prioritize being aware of the mind and its qualities over the external or internal objects it's perceiving.
- Relax: Practice with a light, relaxed, and non-striving attitude. If you feel tense, relax.
- Be Continuous: Extend your practice to all waking activities throughout the day.
- Investigate: When defilements or difficult states arise, don't suppress them. Instead, observe and investigate them with curiosity and wisdom.
- Check Your Attitude: Regularly check to see if your practice is driven by a desire for a particular outcome, and if so, be aware of that desire.