Sayadaw U Tejaniya's teachings on "talking meditation" and skillful speech are rooted in his broader emphasis on continuous, relaxed awareness and cultivating Right Attitude (Right View/Understanding) in every moment, including conversation.
He encourages practitioners to see talking as another opportunity for mindfulness and learning about the mind.
️ Key Points on Talking Meditation and Skillful Speech
1. Be Aware of the Mind Before and During Speaking
The most crucial element is awareness of your mental state, particularly the presence of defilements (greed, aversion, delusion) that may motivate your speech.
- Check the Mind's State: Before you speak, and while you are speaking, observe the quality of your mind. Is it peaceful, agitated, tense, wanting something, or simply aware?
- Avoid Speaking from Defilement: If your mind is very agitated, reacting strongly, or under the influence of unwholesome states (like anger, judgment, or strong desire), it is generally better to pause or not speak until you can calm your mind down. Speaking from reaction often leads to "shooting your mouth off."
- Practice Speaking with Wholesome States: The goal is to learn to speak without defilements, cultivating Mett\bar{a} (loving-kindness) and Karu\mathfrak{n}a (compassion) in your communication.
2. Speaking Skillfully: Knowing When and What to Say
Skillful speech arises from mindfulness and wisdom, enabling you to choose your words and timing wisely.
- Know Your Intention: Before any action, including speech, establish your positive intention. Know why you are speaking and how you intend to do it. This is a basic tenet of wise awareness.
- Know What You Want to Say: Don't be in a hurry to speak or convey information. Slow down, take a moment to know what you want to say before you say it.
- Monitor Yourself in Conversation: While talking, practice being mindful of the act of speaking itself. Be aware of:
- The words you are choosing.
- The tone and speed of your voice.
- The reactions arising in your own mind and the other person's.
- Be Extra Vigilant When Talking About Yourself: Sayadaw U Tejaniya notes that when we speak about ourselves, we are most likely to be carried away by unwholesome tendencies and lose mindfulness.
3. Practicing Continuity and Relaxation
His approach emphasizes that continuous awareness is vital, and this applies to talking as much as sitting or walking.
- Relaxed Awareness: The practice should be done in a relaxed way, without forcing or excessive energy. The more relaxed you are, the easier it is to develop mindfulness and wisdom.
- Continuous Practice: Talking is just another activity where you keep reminding yourself to be aware of what is going on in the mind and body.
- Short Conversations (in Retreat): In the training environment of a retreat, he advises limiting yourself to short conversations to build the skill of being mindful while speaking without losing the momentum of concentration.
In essence, for Sayadaw U Tejaniya, the focus is always on the quality of the observing mind. If you maintain relaxed awareness and check for unwholesome attitudes/defilements while speaking, your speech naturally becomes more skillful, timely, and beneficial.