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Somente para distribuição gratuita. Este trabalho pode ser impresso para distribuição gratuita. Este trabalho pode ser reformatado e distribuído para uso em computadores e redes de computadores contanto que nenhum custo seja cobrado pela distribuição ou uso. De outra forma forma todos os direitos estão reservados.
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Índice Introdução ....................................................... ................................................................................................................. .......................................................... 4 Fundamentos da Atenção Plena .......................................................... ............................................................................ .................. 8 I. Corpo ............................................................ .................................................................................................................... ........................................................ 11 II. Sensações ........................................................................................................... ........................................................................................... ................ 16 III. A Mente .............................................................................................................. ................................................................................................ .............. 22 IV. Objetos Mentais................................................................................................. Mentais.................................................. ............................................... 35 Sumário ............................................................ .................................................................................................................... ........................................................ 42 Glossário .......................................................... .................................................................................................................. ........................................................ 46
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Introdução Este livro sobre os fundamentos da atenção plena está de certa forma baseado nas minhas próprias ideias e opiniões. Em alguns pontos ele pode não estar exatamente exatam ente de acordo com os textos originais, originais , porque o meu objetivo principal princi pal foi de chegar ao cerne da questão de tal forma que possa ser facilmente colocado em prática. Aqueles que se apegam com entusiasmo aos textos podem sentir que aquilo que escrevi está errado, mas, quanto a mim, sinto que qualquer um que seja capaz de praticar, de acordo com aquilo que está escrito aqui, irá notar que isso pode ser tomado como um guia para os verdadeiros princípios de concentração, sabedoria e libertação. Apegar-se aos textos não é errado, mas eles devem ser tomados com inteligência, igual a um remédio: um médico que pensa que a única forma de curar uma febre é bebendo uma mistura de mélia com folhas de quinino, está equivocado. Alguns médicos poderão adicionar folhas de outras árvores; alguns poderão fazer um extrato concentrado; outros poderão variar a dosagem. Da mesma forma, quando se pratica o Dhamma, não ir além do que está nos textos pode em alguns casos ser equivocado. Na verdade, qualquer caminho que conduza ao abandono das contaminações e à libertação do sofrimento é correto. O valor de um remédio encontra-se na sua capacidade de curar a enfermidade; o valor de um método de prática encontra-se na sua capacidade de eliminar as impurezas (da mente). Até onde posso entender, não existe nada de errado com qualquer método que funcione. No final, todos esses métodos têm que seguir os princípios básicos da virtude, concentração e sabedoria, e diferem somente na sua essência mais grosseira ou sofisticada, direta ou indireta,
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Agora eu não quero me apresentar como uma autoridade absoluta de nenhum tipo. Portanto, quero que você, leitor, use o seu próprio discernimento. Tome um trecho que julgue ser adequado, como base para a sua prática. Não é necessário seguir todo o livro. Simplesmente, foque num único ponto e isso será suficiente. Uma vez que você tenha domínio sobre um ponto importante, todas as demais seções se organizarão e se conectarão exatamente naquele ponto. Quando você estiver pronto para meditar, você deve tentar encontrar um lugar calmo, solitário, para ajudá-lo na sua prática dos fundamentos da atenção plena. De outra forma, a sua prática não fluirá com facilidade, porque a solidão é benéfica para todos que buscam o desenvolvimento espiritual. Tal como uma pessoa que quer ver a sua imagem refletida na água, só será capaz de ver a si mesma com clareza quando não houver vento ondulando a superfície, da mesma forma, uma pessoa que deseja a paz que é sutil e profunda tem que se conduzir dessa maneira. Ou, colocando de outra forma, tem que haver paz e tranquilidade externa antes que a paz interna possa surgir. Quando ambas as formas de paz estiverem presentes, você conhecerá e verá o Dhamma como ele é na verdade. Portanto, quando você colocar em prática esta forma de meditação, você deve primeiro entoar os seus cantos e homenagear o Buda como de hábito e então começar a meditação. Com certeza você irá obter resultados genuínos de acordo com aquilo que escrevi aqui. Se existe algo falho ou incorreto neste livro, eu confio na absolvição dos leitores, pois não sou um grande experto no que diz respeito a textos. Eu simplesmente aprendi alguns trechos e os coloquei em prática.
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merece cuidado e atenção especiais. O coração é um receptáculo para tudo aquilo que é bom. Quando o coração for puro, todas as ações meritórias que sejam praticadas externamente irão verdadeiramente promover a felicidade. feli cidade. O mérito externo é igual a um um prato saboroso com curry. Se for servido em uma vasilha imunda, então mesmo que o prato seja delicioso, a pessoa servida não irá querer comer muito devido à imundície. Mas se a vasilha estiver limpa e o prato delicioso, a pessoa irá comer com confiança até que fique plenamente satisfeita. Da mesma forma, se o coração estiver limpo, ele irá se sentir atraído pelas realizações externas meritórias. Ele estará sempre pronto para fazer sacrifícios, porque em todos os casos irá saborear o nutrimento da sua bondade. Não somente isso, um coração limpo também forma o caminho para a libertação do sofrimento e estresse, conduzindo no final das contas a nibbana. Aqueles que irão realizar os caminhos (magga ) e os frutos (phala) que conduzem a nibbana, assim o farão por meio do coração. Se o coração não for treinado, então não importa quanto mérito externo você tenha, você não será capaz de realizar nibbana. Nibbana só pode ser realizado com o treinamento do coração na prática da virtude, concentração e sabedoria. A virtude forma a base para a concentração, a concentração concentr ação a base para a sabedoria e a sabedoria a base para a libertação. A concentração é particularmente importante porque ela forma a base para a sabedoria e a compreensão direta (ñana), que são os fatores decisivos do caminho. Você não pode prescindir da concentração. Se faltar concentração, você não obterá nada além de pensamentos desordenados e conjecturas, sem nenhum apoio bem fundament fundamentado. ado.
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penetrar na madeira. Para que o coração penetre o mundo m undo e chegue até o Dhamma mais elevado, ele tem que assumir uma firme posição na concentração de forma a fazer surgir a compreensão. A compreensão somente ocorre naqueles que centram a mente na concentração. Quanto à sabedoria, isso é algo que todos temos, mas se faltar a compreensão direta, nunca superaremos o mundo. Por essa razão, todos nós devemos nos interessar pelos fatores que formam o caminho, que conduzem à superação do sofrimento, do estresse e ao bem-estar abundante. Se você tiver dúvidas acerca de qualquer parte deste livro, sinta-se à vontade para perguntar. Dedico o mérito gerado, pelo ato de escrever este livro, a todos aqueles que se sentiram inspirados em ajudar a pagar os custos de impressão para que ele pudesse ser distribuído gratuitamente gratui tamente como um presente do Dhamma. Que o poder resultante dessa generosidade generosidade lhes traga frutos, no sentido de que tudo aquilo a que aspirarem, que for correto e justo, suceda em lhes trazer a felicidade. Phra Ajahn Lee Dhammadharo Wat Paa Khlawng Kung (O Templo de Floresta do Canal dos Camarões) Chanthaburi, 1948
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Fundamentos da Atenção Plena Uma explicação dos quatro fundamentos da atenção plena que - para aqueles aquel es que os colocam em prática - são um meio para obter a libertação das contaminações:
I. Kayanupassana satipatthana: estar plenamente atento em relação ao corpo como um fundamento da atenção plena. II. Vedananupassana satipatthana: estar plenamente atento em relação rel ação às sensações como um fundamento da atenção plena. III. Cittanupassana satipatthana: estar plenamente atento em relação à mente como um fundament fundamento o da atenção plena. pl enamente IV. Dhammanupassana satipatthana: estar plenamente atento em relação aos objetos mentais como um fundamento da atenção plena. Para usar esses quatro fundamentos como um meio para centralizar a mente, você precisa primeiro se familiarizar com as três qualidades descritas a seguir. De outra forma, você não poderá dizer que está firmemente apoiado
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fundamentos da atenção plena, você tem que se familiarizar com todas as suas ferramentas Sati: atenção
plena; a acompanhando um objeto.
faculdade
de
estar
Sampajañña: plena consciência. Esta tem que estar
firmemente estabelecida antes que a atenção plena possa ser enviada para acompanhar um objeto - como o corpo - e depois trazê-la de volta internamente para dirigi-la ao coração. Atappa: investigação concentrada que analisa analisa o objeto
em seus vários aspectos. Isso pode ser ilustrado da seguinte forma: O corpo é como uma serraria. A mente é como um eixo. A plena consciência é a polia que gira ao redor do eixo em um ponto. Atenção plena é a correia que ata a mente ao seu objeto, não permitindo que ela escape para outros objetos. A investigação concentrada é a lâmina que corta os troncos de madeira em pedaços, de forma form a que possam ser usados. Essas três qualidades têm sempre que estar presentes para que a sua prática de centrar a mente seja bem-sucedida. Agora discutiremos o trabalho a ser feito, os objetos pelos quais a investigação concentrada, a plena pl ena consciência e a atenção plena são responsáveis, cada um de forma
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4. Objetos Mentais (dhamma): condições que possuem natureza própria, tal como as qualidades hábeis ou inábeis que se mesclam na mente. Essas, portanto, são as quatro coisas pelas pel as quais você deve se responsabilizar.
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I. Corpo O termo "corpo" aqui se refere aos aglomerados dos quatro elementos, podendo ser, tanto aquele que possui uma consciência que o dirige, como aquele que não mais a possui, mas que ainda é visível pelo olho. Ambos os tipos são chamados de corpos físicos (rupa-kaya). Os corpos físicos podem ser considerados sob três aspectos -
A. O corpo interno: o seu próprio corpo. B. Corpos externos: os corpos de outras pessoas. m esmo: a ação de focar em um C. O corpo em si mesmo: aspecto ou parte do corpo, tal como a respiração, que é um aspecto de um dos quatro elementos. Isso é o que significa o corpo em si mesmo. O corpo, quer seja interno ou externo, é simplesmente um composto dos quatro elementos. Agora que você conhece as suas tarefas, você deve realizá-las bem. Sampajañña: Mantenha a sua plena consciência onde ela deve estar, exatamente dentro da mente. Você não precisa dirigi-la para nenhum outro lugar. Sati: A sua faculdade de acompanhamento de um objeto tem que ser abrangente. Em outras palavras, dirigindo-a internamente para a mente e em seguida para o objeto -
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pele, etc. Faça uma inspeção e avaliação completa. Se este método não acalmar a sua mente, continue -
2. Investigue os vários aspectos repulsivos do corpo, começando pelo fato de que o corpo é um conglomerado de todo o tipo de coisas. Em outras palavras, ele é uma tumba, um cemitério nacional, cheio de cadáveres de bois, porcos, patos, frangos, azedos, doces, gordurosos, salgados, reunidos e envelhecidos no estômago, filtrados e destilados na forma de sangue, pus, em decomposição e pútridos, ressumando por todo o corpo e emergindo das suas várias aberturas: este corpo, que todos nós da raça humana cuidamos sem cessar - banhando, esfregando, mascarando o seu odor – continua, apesar disso, exibindo a sua imundície como a cera do ouvido, secreções dos olhos, muco nasal, tártaro dos dentes, descamação da pele e suor, sempre ressumando, imundo em todos os aspectos. O lugar l ugar de onde ele vem é imundo, onde ele permanece é imundo (isto é, em um
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se estabeleça no meio - sem deixar que ela siga a respiração para dentro ou para fora - até que a mente se acalme, preste atenção somente na inspiração e expiração. Faça com que a mente fique aberta, relaxada e tranquila. Você pode estabelecer a sua atenção na ponta do nariz, no palato - se você conseguir mantê-la centralizada no meio do peito, tanto melhor. Mantenha a mente quieta e você a sentirá tranquila. O discernimento irá surgir; uma luz interna irá aparecer, reduzindo os pensamentos que distraem. Agora observe o comportamento da respiração conforme ela incha e se contrai - inspiração longa e expiração longa, inspiração curta e expiração curta, inspiração curta e expiração longa, inspiração longa e expiração curta, inspiração pesada e expiração leve, inspiração leve e expiração pesada, inspiração leve e expiração leve. Concentre-se na investigação completa desses diferentes modos de respiração, sem deixar que a mente acompanhe a respiração. Faça isso até que surja uma sensação de calma mental. Se, no entanto,
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de "morte" - e você irá começar a sentir uma sensação de desapego e desinteresse. Se, no entanto, você não vir nenhum resultado aparecendo, continue -
5. Considere o fato de que o corpo, uma vez que nasce, o deixa exposto, em todos os aspectos, aos ataques do envelhecimento, enfermidade e morte. No final, você, com certeza, será arrancado de tudo aquilo que ama e aprecia no mundo. O corpo está todo o tempo mostrando a sua natureza Anicca: Ele é impermanente, inconstante, instável, sempre se movendo de forma precária. Dukkha: É difícil de ser tolerado. Anatta: Não é você, seu, ou de ninguém mais. Você não o trouxe quando veio e não poderá levá-lo quando se for. Quando você morrer, terá que jogá-lo fora como um pedaço de madeira velha ou algo para ser queimado. Não existe nele absolutamente nada de substância ou de valor.
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reagindo. Mantenha a sua consciência disso sempre no lugar adequado, exatamente no coração. Todas as atividades mencionadas aqui são aspectos de como tomar o corpo como um fundamento da atenção plena. Quer você esteja lidando com o corpo interno, com corpos externos ou com o corpo em si mesmo, você terá que usar as três qualidades mencionadas acima. Somente quando você as tiver desenvolvido completamente, poderá dizer que está desenvolvendo os grandes fundamentos da atenção plena (maha-satipatthana). Normalmente, a atenção plena é uma qualidade que todos temos, porém quando lhe falta plena consciência, ela decai para formas incorretas, tornando-se a Atenção Plena Incorreta. Mas, quando você for capaz de seguir os métodos descritos acima, você com certeza irá desenvolver uma estabilidade equânime na mente. Você passará a sentir uma sensação de desapego que irá fazer com que a mente fique tranquila, calma e despreocupada. Esse é o caminho do insight
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II. Sensações A palavra "sensações" se refere à experiência das sensações que surgem como fruto das ações que foram praticadas ou seja, kamma. Existem três tipos de sensações: sensações internas ou humores, sensações externas e as sensações em si mesmas. d e como elas são A. As sensações internas, sob o aspecto de sentidas, são de três tipos 1. Sukha-vedana: bom humor; alegria; uma sensação despreocupada de tranqüilidade e bem-estar na mente. 2. Dukkha-vedana: mau humor; uma sensação de depressão, tristeza, aborrecimento ou desânimo. 3. Upekkha-vedana: humor neutro, durante os intervalos em que a alegria e a tristeza não estão
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3. Upekkha-vedana: uma sensação de indiferença ou neutralidade quando se entra em contato com visões, sons, etc. C. Sensações em si mesmas: Isto se refere à ação de focar em qualquer aspecto individual das sensações mencionadas acima. Em outras palavras, você não precisa ser específico. Sempre que o prazer surgir, por exemplo, coloque a sua mente para investigá-lo. Mantenha-o com firmeza na mente. Vigie de tal forma que ele fique em foco e que você permaneça focado nele. Não permita que o seu fundamento escape e mude - e não permita, de nenhuma forma, que quaisquer expectativas ou desejos surjam naquele momento mental.
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poderá dizer que está usando as sensações em si mesmas como um fundamento da atenção plena. Em geral, sempre que um humor ou sensação surge, nós tendemos a fazer com que surjam várias expectativas ou desejos. Por exemplo, quando surge um bom humor, nós queremos que aquela sensação de bem-estar permaneça como está ou que se incremente. Esse desejo dá origem ao sofrimento e dessa forma obtemos resultados opostos ao que esperávamos. Algumas vezes um mau humor surge e nós não o queremos e dessa forma batalhamos para encontrar a felicidade e isto simplesmente faz acumular ainda mais sofrimento. Algumas vezes o coração está neutro - nem feliz nem triste,
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tipos de sensações que possam surgir: internas ou externas; felizes, tristes ou indiferentes. Por exemplo, quando surge a dor, de onde ela vem? Olhe para ela até que você entenda a sua verdade. De onde vem o prazer? É da responsabilidade da sua investigação concentrada descobrir isso. Em que momento mental ocorre a indiferença? Faz parte da responsabilidade da sua investigação concentrada ficar de olho até a té que você realmente saiba. Todas as sensações que surgirem, internas ou externas, são da responsabilidade da sua investigação concentrada. Você tem que usar os seus poderes de análise para penetrar em qualquer ponto onde possa surgir uma sensação. Esse é o primeiro pri meiro ciclo na
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que constantemente vigia a mente, mantendo-a dentro da sua normalidade, assegurando que ela não seja capturada por estados inábeis, é a virtude. A atenção plena que mantém a mente conectada com o seu objeto de tal forma que ela não se perca com outros objetos, é a concentração. A investigação concentrada que penetra cada objeto conforme ele surge de forma a conhecer a sua verdadeira natureza com clareza – conhecendo conhecendo tanto aquilo que surge e desaparece como aquilo que não surge ou desaparece - é a sabedoria. Essas três qualidades têm que surgir juntas em um único momento mental para que o Caminho se realize (magga-samangi), e aí o Caminho funcionará por si mesmo, de acordo com as suas funções, permitindo que você veja com clareza e entenda
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completamente o uso das sensações fundamento da atenção plena.
como
um
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III. A Mente Ao usar a mente como um fundamento da atenção plena, existem três aspectos a considerar:
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verdadeira. O seu conhecimento se perde em várias direções, distante da verdade: vendo, por exemplo, beleza nas coisas que não são belas, constância nas coisas que são inconstantes, prazer nas coisas que são dolorosas, e um eu nas coisas que não possuem um eu. Todas essas coisas são os aspectos da mente externa. "A mente em si mesma" se refere ao ato de escolher um
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as contaminações de forma a sempre mantê-las afastadas do coração. Colocando de outra forma, todos os estados mentais mencionados acima seriam as sementes de alface. A atenção plena pl ena seria o cesto. A plena consciência a pessoa que espalha as sementes, enquanto que o poder da investigação concentrada o calor do sol que as
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seguinte: Visões que podem formar a base para estados mentais benéficos e hábeis representam um nível, sons representam outro, e o mesmo se aplica aos aromas, sabores, tangíveis e ideias. Juntos elas formam os seis níveis do paraíso no nível da sensualidade.
2. O nível da forma: Um estado mental surge por pensar em (vitakka) um objeto físico que serve como tema da
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Algumas pessoas, quando alcançam este ponto, acreditam que elas eliminaram as impurezas, porque elas confundem o vazio com nibbana. Na verdade, esse é somente o primeiro estágio no nível sem forma e assim ainda se encontra no plano mundano. Se você realmente quiser saber se a sua mente está no nível mundano ou transcendent transcendente, e, observe-a quando você
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entendimento é o genuíno e qual é o falso. O falso entendimento apenas sabe mas não é capaz do
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capaz de se livrar dessas ações, sempre se agarrando à bondade que deriva delas, feliz quando tem a
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fazer o bem. Portanto, podemos dizer que elas não sabem qual é o verdadeiro critério para a bondade. Quanto aos
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ní vel: O barco está equipado com um 3. O terceiro nível: motor e o barqueiro controla o leme l eme e assim ele alcança
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O conhecimento do surgimento e desaparecimento de estados mentais passados é um nível de habilidade
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