Mindfulness of Mental states continues the effort to broaden the field awareness and to see more clearly how our minds function. Mental States are a series of moments of awareness of objects that come in contact with our five senses and our mind. Mind Itself can only be known through the mental states (factors) that arise with it and that “color” it. For instance there can be Mind with generosity and Mind with greed and also Mind with loving-kindness and Mind with hatred or aversion and so on. Therefore this practice is sometimes referred to as mindfulness of mind-states. As we bring mindfulness to these moments of consciousness, we begin to loosen our identification with them and strengthen our ability to carry mindfulness into our lives.
Practicing Mindfulness of Mental States
• Settle into your sitting position with an erect but relaxed posture.
• Take several deep breaths. Then allow your breath to flow in its normal, ever changing manner.
• With a quality of spacious awareness, rest your attention in the feeling of the breath flowing in and flowing out either at the tip/rims of your nostrils or in your chest or abdomen, wherever the sensations are most predominant.
• If a Mental State or emotion arises and is strong enough to disrupt your mindfulness of the breath, rest your awareness in that new state, allowing yourself to be aware of what the state is, such as joyful mind or angry mind, fearful mind or contented mind, until it subsides.
• If the mind-state is one of strong emotion, such as anger or lust, notice what it feels like in the body. Is there tightness, burning, a change in energy? Where is it located?
• While holding this mind state with mindfulness, note whether it will lead to more peace in your life or whether it will lead to more struggle and difficulty. These are sometimes referred to as skillful and unskillful mind states. Please remember that you do not need to judge these mind-states, simply bring mindfulness to them.
• If another mind state arises and is strong enough to hold your attention, continue to practice with it. If this is not the case, simply return to mindfulness of present moment or mindfulness of the sensations of breathing.
• If you become lost in thought and you notice it, appreciate that moment of noticing, of waking up and being mindful. Then gently return your attention to the breath and continue to follow it.
• Continue this practice until your meditation period is over.
• During the day, take a few moments to be mindful of your breath, body sensations, feeling and Mind States. This is a good way of helping yourself to settle down into the present moment and to bring your meditation practice into your everyday life.
