Additional Antidotes to the Disturbing Attitudes
The Process that Transforms Disturbing Attitudes and Negative Emotions
Recognize the disturbing attitude when it arises and apply the antidote--a transformative attitude or practice!
Applying the antidote is a temporary turning away from the reactive pattern and is like medicine to help you gain perspective.
Completely turning away from disturbing attitudes requires understanding emptiness (that all experiences evolve due to causes and are not the way that they appear, and that WE give meaning to every experience that we have.).
What is the flavor in the mind when a disturbing attitude arises?
What is the happiness you predict by getting the object?
What are the things or objects that I am prone to be triggered by?
How can I avoid or come to peace with those objects?
When a disturbing attitude arises separate from the feeling by stopping and acknowledging it, then apply the antidote.
Antidotes to Attachment
Think of the disadvantages of attachment:
an obstacle to concentration
causes emotional turmoil
the main cause of staying in sufferings of earth
attachment breeds dissatisfaction and is the thief of happiness
Think of the advantages of abandoning attachment:
avoiding all the disadvantages.
Think of the disadvantages of cyclic existence:
realize attachment is part of how we suffer in existence on earth--have compassion for yourself and others
Meditate on the death and impermanence of the object: Remembering death helps us reprioritize, with objects of attachment ending up much lower on the list. You can’t take the object of attachment with you, but it affects your karma (mental and emotional habits).
the emptiness of the object of attachment (it won't permanently bring us happiness).
the unsatisfactory quality of cyclic existence
if the object of attachment will make us happy: Play an attachment feature movie in your mind to its conclusion. Ask even if I get the object, what happiness will it bring? Will the happiness be lasting?
Remember:
that the object will not help us at the time of death.
the unpleasant or unsatisfactory aspects of the object. Take a realistic look at its qualities
how attachment to the object affects our ethical discipline: Think how we turn others into 2-dimensional objects, or how we treat them as chess pieces, moving them around to get what we want
Examine or dismantle the object to find its attractiveness. Remember that the object does not contain the happiness you anticipate.
Offer the object of attachment to the Three Jewels (holy beings).
Contemplate the negative karma (mental and emotional habits that are formed) associated with getting the object.
Be mindful of how attachment makes us feel: tight and controlling.
Ask, “If I don’t get it, what resources internally and externally do I have to cope?
Offer the object of attachment to Holy beings
Antidotes to Anger
Think of disadvantages of anger:
destroys our positive habits of mind
transgresses vows of right action
stops realizations (insights and deep understandings about life, yourself, and others)
creates negative karma (habits of mind)
stay in old patterns that create suffering on earth (the inner and outer "wars" that are created)
destroys relationships with self and others
causes birth or growing of emotional hells--depression, low self-esteem, rage, and violence toward self and others
Think of the advantages of abandoning anger:
value of rejoicing,
happy mind
Meditate on:
emptiness (wisdom that understands how all things really exist)
death
kindness of others
impermanence (everything constantly changes)
you are not your anger
compassion and loving-kindness
thought transformation verses (see other meditations)
Remember:
that all beings just want to be happy and avoid suffering
the teachings on self-cherishing and self-grasping
how anger disturbs concentration and our inner peace
Think:
it is only a mental factor and will pass
do I want to be right or do I want to be happy?
that it doesn’t benefit me or the other person
this is arising as a result of karma (cause and effect)
this is the nature of suffering that is created on earth
these are exaggerated negative views
my enemies could be enlightened and teaching me—gratitude for their presence in my life
Ask if there is something I can do about it, why be angry? And if there is nothing I can do about the situation, why be angry?”
See the anger as ripening karma (past actions now are bringing results) and rejoice! You have an opportunity to learn and grow.
See the suffering of the other person and develop compassion (be able to understand why they are acting the way they are)
Deconstruct anger, the situation, and the the object
Don’t get defensive—nothing to defend anyway
Generate patience and generosity
Be grateful to enemy (they are helping you learn patience and tolerance)
Antidotes to Pride/Arrogance/Self-cherishing
Think of disadvantages of pride:
hindrance to practice
we look pathetic
we can’t learn (we feel that we know it all)
Meditate on:
emptiness (wisdom that understands how all things really exist)
kindness of others
impermanence
good qualities of holy beings
everything comes from the kindness of others
equanimity (seeing yourself and all others as complete equals, and feel close to everyone)
see the Buddha (Christ)-enlightened nature in everyone
Remember:
our broken vows and areas of weakness
Think:
pride only harms me and doesn’t do anything for me
there is more I don’t know than I do know
pride interferes with learning spiritual teachings
all of our accomplishments come from teaching of others
of the things you don’t know (e.g. physics, rocket science, medicine, etc.)
of qualities of spiritual masters
when others are praising you, think that they are praising Buddha (Christ, Holy Spirit, or other holy beings)
about the perfections of the holy beings
what does it get us?
Practice 7 Point Thought Transformation
See how silly you look
Identify with what you are condescending of
Do purification practices: prayers for others, take personal inventory, make amends, give money or time to worthy causes
Be generous and praise others
Rejoice in others good qualities
Generate some humility (everything we own or know ultimately is a result of the kindness of others)
Do confession, and offerings, and prayers
Go on retreat and give yourself time to contemplate spiritual teachings and apply them to your life
Antidotes to Jealousy
Think of disadvantages of jealousy:
mind unsettled
can’t sleep
destroys relationships
creates negative karma (deep emotional reactions that become habits of mind)
causes lower rebirth
it is painful
Meditate on:
emptiness (everything comes about due to causes and can change instantly, but appears to be SOLID)
kindness of others
impermanence
emptiness (wisdom that understands how all things really exist)
equanimity—they want happiness like me
Think:
we can’t take the thing with us
jealousy doesn’t get you what you’re jealous about
what you’re jealous about doesn’t bring ultimate happiness
jealousy does not benefit us in any way
Consider the karma others created to get what we’re jealous about and rejoice
Practice generosity
Rejoice in others’ good fortune and good qualities!
Praise others
Do purification practice
Antidotes to Laziness
Think of the disadvantages:
can create karmic obstacles to encountering the Dharma (spiritual teachings) in the next life
no progress
stay in our our old ineffective patterns that create suffering on earth
doesn’t bring lasting pleasure
Meditate on:
precious human life
death awareness
Buddha (Christ)-nature
advantages of practicing
joyous effort
karma-we may not meet the Dharma (spiritual teachings) in the future
qualities of the Three Jewels (holy beings)
the qualities of the Buddhas (Christ, God, Virgin Mary)
lower realms
impermanence
kindness of others
Remember:
your precious human life and the opportunity it brings
the faults of earthly life--that don't bring about lasting happiness or pleasures; ask yourself, "What does bring about lasting contentment?"
Look at the part of ego (old conditioning) that doesn’t want to change
Application of concepts is important and just do it!
Cultivate joyous effort
Do prayers for self and others
Schedule "spiritual) dates" or time for reflection and contemplation about your life and relationships - practice accountability for your actions
‘Practice spiritual teachings like your hair’s on fire’!
Antidotes to Discouragement (giving up and not keeping up practice)
Think of the disadvantages:
no progress
suffering of sufferings of earth
Meditate on:
death and impermanence
qualities of Holy beings
Buddha (Christ)- enlightened nature
love and compassion
precious human life
Bodichitta (loving compassion)—not just for yourself, but for everyone: friend, enemy, and stranger
karma (cause and effect, and the creating of habits of body, speech, and mind )
emptiness (all things come about due to causes and conditions and change constantly)
patience
Remember:
Bodichitta (kindness and compassion for others), that you’re not just doing it for yourself
the Buddha (Christ) --enlightened nature
Think:
what our teacher has accomplished
Take refuge in spiritual principles and values
Rejoice in progress so far and qualities of others
Request spiritual teachings
Recall the long-view—patience over many lifetimes
Focus in on things you have faith in
Evaluate your progress—10 years ago, 5 years ago, etc.
Talk to a spiritual support buddy (a church, Mosque, synagogue)
Go on retreat
Do purification practice
Generate faith by remembering the transformative power of the spiritual teachings
Antidotes to Ignorance
Think of the disadvantages:
effect on karma (creating deep "filters" through which we interpret our reality)
Meditate on:
emptiness (wisdom that understands how all things really exist)
dependant arising
impermance
true nature of the mind
Request spiritual teachings
Attend teachings and spiritual classes
Listen, study, learn, contemplate, meditate, apply teachings
Work to release self-grasping
Go on retreat
Do Purification practices
Examine our life
Notice how far you’ve come
Compiled by Wendy Mickle from the notes of Barry Flaming, P.J. Shockley, Stephen Harris, Bob Wilson and Wendy Mickle from Discussion groups at Sept. 2003 Retreat on 7 Point Thought Transformation with Ven. Thubten Chodron.
By Thubten Chodron. www.thubtenchodron.org also, www.sravastiabbey.org/ :
- Working With Anger (Useful to explain the above antidotes)
- Taming The Mind (Useful to explain the above antidotes) http://www.snowlionpub.com/ (Snow Lion Publishers)
- Buddhism for Beginners,
- Open Heart, Clear Mind,
- Transforming the Heart: The Buddhist Way to Joy and Courage,
Venerable Chodron emphasizes the practical application of Buddha’s teachings in our daily lives and is especially skilled at explaining them in ways easily understood and practiced by Westerners. She is well-known for her warm, humorous, and lucid teachings. Her books help us to understand our life’s journey. I have found them incredibly helpful.
Venerable Chodron's books and CD's can be purchased at Snow Lion Publishers: http://www.snowlionpub.com/