Common Mistakes and Obstacles
These things are common. The book's answer is mostly the same each time: do not forget yourself, and return to the movement of the body in the present (pp. 70 to 71).
Remedies in the book
| Situation | What the book says | Page |
|---|---|---|
| Lazy, bored, unwilling | Do not make much of it; just know, and keep going with awareness. If sitting tires you, walk; if walking tires you, sit | 67, 69 |
| Impatient, wanting it fast | Do not control or force; practise "in the mood of playing a game" | 68 |
| Sleepiness | Drive it off at once, with a "life or death" resolve. Switch to walking, sweeping leaves, washing your face or laundry | 68 to 69 |
| Many thoughts | Do not suppress and do not follow; return to the movement. However many thoughts there are, as awareness strengthens they lessen | 59 to 60 |
| Blank head, blank legs, feeling you will fly | This is not seeing; it is forgetting yourself. Ignore it and keep knowing the present movement | 70 |
| Body feels not yours, fear arises | Do not fear the change; just remember to return to the body's movement | 71 |
| Worry about going off the rails | It does not happen if you do not forget yourself and the body's movement; the danger is too much concentration without awareness | 71 to 72 |
| Joy and other states | Do not cling and do not forbid; let them rise and pass | 73 |
Common mistakes in how it is done
- Straining or tightening. Do not tense up when you remember to be aware; stay relaxed, comfortable, ordinary (pp. 53, 63).
- Noting or labelling. The book does not approve, even for beginners who want words like "lifting" or "stepping" (p. 55).
- Suppressing thoughts, or chasing them. Neither (pp. 59 to 60).
- Closing the eyes or pairing with the breath. Not needed (pp. 49, 51).
- Stopping when you feel it is enough. You cannot stop feeding the cat because it seems enough (p. 27).
- Treating special experiences as achievements. Blankness or floating is forgetting yourself; whether good or bad, do not get drawn in (pp. 70 to 72).
Another teacher's list of deviations (paraphrased)
In one talk, Yihuan Xingzhe summarised eight common deviations in training awareness: over-analysing, chasing a thought-free state, practising only on the cushion, clinging to pleasant feelings, suppressing thoughts, watching from the side while still following habits, expecting quick results, and tightening up. Only the list is paraphrased here. Authorisation pending (no verbatim quotation until it is granted).
FAQ
What if I feel sleepy during practice?
Do not drag on. Drive it off at once with a "life or death" resolve, and switch to walking, sweeping leaves, washing your face or laundry (pp. 68 to 69).
What if I am bored and do not want to practise?
Do not make much of the boredom; know it and carry on with awareness. Walk when sitting tires you, sit when walking tires you (pp. 67, 69).
My mind goes blank and my body feels like it will fly. Is that enlightenment?
The book says it is not seeing, it is forgetting yourself. Ignore it and return to the present movement (p. 70).
Can Mahasati practice go wrong?
The book says it does not if you do not forget yourself and the body's movement. The danger comes from too much concentration without awareness (pp. 71 to 72).
What do I do about too many thoughts?
Do not suppress and do not follow; when you know a thought, return to the movement. As awareness strengthens, thoughts lessen (pp. 59 to 60).
Source: Luangpor Thong, The Principles and Method of Mahasati (Chinese title 正念動中禪的原理與方法; the English title is my translation), Q&A compiled by the Taiwan Mahasati association, Religious Culture Press, 2013. "p." means a page of that book; page numbers are to be verified against the book. Paraphrased, not quoted at length.