Checking the attitude of the observing mind is the central pillar of Sayadaw U Tejaniya's practice. It turns meditation into an act of investigation rather than effortful concentration.
Here is a practical, step-by-step guide on how to apply this instruction continuously:
🔍 The Practice of Investigating Attitude
The instruction means shifting awareness from what you're feeling or thinking to how you're relating to it.
Step 1: Broaden Awareness
Start by simply being aware of your general state. This isn't focusing on one spot, but noticing the overall "weather" of the body and mind.
- Ask: "What's happening right now?" (e.g., I'm sitting, my back aches, I'm worried about lunch.)
Step 2: Identify the Object and the Mind
When an object—like a thought, sound, or sensation—becomes prominent, observe the mind's initial reaction to it.
| If the Object is... | The Mind's Natural Reaction is... |
| Pleasant (e.g., quiet, a nice memory) | Clinging/Greed (I want more of this; I hope it stays.) |
| Unpleasant (e.g., pain, anxiety, distraction) | Aversion/Hate (I want this to stop; I'm doing it wrong.) |
| Neutral/Uncertain (e.g., lost in thought) | Delusion (Not really aware; foggy, sleepy, or judging the process.) |
Step 3: Check the Attitude
This is the moment of application. If the mind seems reactive, ask one of the following diagnostic questions:
- "Is my mind relaxed or tense right now?" (Tension is often a sign of forced effort or aversion.)
- "What does the mind want to happen next?" (Wanting is greed; wanting it to stop is aversion.)
- "Is my mind judging the experience?" (Judgment is aversion.)
- "Am I being interested in this experience, or am I tensed against it?" (Interest is the right attitude; tension is the wrong one.)
Step 4: Correct and Learn
The check-in automatically corrects the mind. The moment you realize, "Ah, I am tensing up and fighting this pain," that realization is wisdom (Prajñā) at work.
- If you catch a wrong attitude (e.g., aversion): Gently relax the mind and body. The mind's attitude of wanting the pain to go away becomes the new object: "Aversion is happening," or "Wanting to stop is happening." You learn from the process of letting go of the aversion.
- If you find a right attitude (e.g., interest, equanimity): Acknowledge it: "The mind is relaxed," or "The mind is interested." This reinforces the wholesome quality.
🛠️ Practical Example
| Scenario (The Object) | The Mind's Initial Reaction (Wrong Attitude) | The Check-In Question | The Shift (Right Attitude) |
| A painful knee during sitting. | The mind is tense, wishing the pain would disappear. (Aversion) | What is the mind doing? Is it accepting or rejecting? | Acknowledge: "Rejecting the pain is happening." Relax: Stop struggling and just know that the pain is there. |
| The meditation is quiet and calm. | The mind is holding on, trying to make the calm last. (Greed/Clinging) | Is my mind relaxed, or is it working hard to keep this state? | Acknowledge: "Clinging to calmness is happening." Relax: See the calmness as a temporary object, and gently let go of the effort to preserve it. |
| You get lost in thought for 10 minutes. | The mind feels frustrated or sleepy/dull. (Aversion/Delusion) | Am I being critical of myself for losing awareness? | Acknowledge: "Frustration is happening," or "Lost in thought" is known. Be happy that awareness came back. Learn why the mind was dull. |
The practical application is to make this inquiry into attitude a frequent, gentle habit that replaces the old habit of fighting with your experience.