The three talks we shared:

1. Wandering / Scattered Thoughts
   • On scattered thoughts, he explained that there are four types:
     • fragmented thoughts with no particular beginning, middle, or end;
     • wandering thoughts that have some kind of continuation but the thoughts wander from topic to topic;
     • discursive thinking, where the continuation of thoughts is an unfolding of a story or narrative, with a beginning, middle, and end; and
     • rumination that is less of cerebral thinking but more of an emotive nature often resulting from our recurring tendency to perceive things in a particular way, with our emotions completely involved in our narrative.

     The antidotes to scattered thoughts include somatically grounding ourselves in the base of a relaxed posture so that we bring our energy down from the head because when we have scattered thoughts, usually the upper part of our body would be tense. In addition, if we are very scattered, then we can sharpen our mind by complicating our method – for example, if our method is counting the breath, we can count odd numbers, or count numbers backwards, etc. That way, the method requires more of our attention, helping us become more focused.

2. Drowsiness
   • On drowsiness, Guo Gu explained there are three types. Two of those are:
     • physical exhaustion, perhaps from having worked long days before the meditation session, causing haziness and thus we doze off easily when our body becomes relaxed in a meditation posture; and
     • physiological issues such as when our posture is not upright causing breathing difficulty.

     For these two types, the antidotes include adjusting our posture, uplifting our energy, and generating great fascination and interest in our method, enjoying the freshness and newness of every moment. We can also incorporate some movements to help sharpen our mind. If, however, the body really does need rest, then take a rest.

     The third type of drowsiness is, on the other hand, much more serious – this happens to people who meditate often, where they reach a state of comfortable, blissful nothingness and thoughtlessness, and they become attached to that state, even erroneously believing they have achieved some kind of samadhi. In actuality, they have lost their method and have simply created an object of stillness that they latch onto, instead of continuing to cultivate the practice of wisdom and clarity. It is very hard to overcome this obstacle – one should consult a qualified teacher, and resolve to stick to the method and let any such pleasant state pass by.

3. Physical Discomfort
   • On physical discomfort, Guo Gu reminded us that as long as we are human and have a body, we will have physical discomfort. It’s perfectly normal. So, the first thing we need to do is to keep an ordinary mind about physical discomfort. Don’t make a big deal out of it. Tell ourselves: “it’s alright, it’s fine.” Then, investigate if our posture needs adjusting so that we can sit for about 25 minutes without too much pain. And, before sitting, do stretching exercises and after sitting, do self-massage, while during meditation, practice relaxation as the foundation.

     If after all that, we still experience discomfort, perhaps due to injuries or poor everyday posture such as from extended computer use, and this discomfort becomes unbearable and distracting during meditation, then:

     • do progressive relaxation;
     • reframe our attitude to one of contentment;
     • isolate the discomfort to one or two specific locations instead of exaggerating it to make ourselves feel like our whole body is in pain;
     • don’t label – just experience the freshness of every sensation in the present, turning that experiencing into our method; and finally
     • after sitting and massaging, observe how quickly the physical discomfort vanishes. As Guo Gu said, pain is natural and inevitable as we age, but suffering is optional!

After the talks, the group shared what they each found most helpful in the talks, and discussed the finer points of the teachings.

From the Teacher: Obstacles to Meditation, and the Antidotes

Dharma Video 1: Wandering Thought

Wandering Thought — by Guo Gu *

Dharma Video 2: Drowsiness

Drowsiness — by Guo Gu

Dharma Video 3: Physical Discomfort

Physical Discomfort — by Guo Gu

* Guo Gu (Dr. Jimmy Yu) is a Chan teacher, author, and Buddhist scholar. He is the founder and teacher of the Tallahassee Chan Center in Florida and founder of the socially engaged intra-denominational Buddhist organization, Dharma Relief.

Guo Gu experienced his first breakthrough in 1995 and was subsequently given permission by Chan Master Sheng Yen to teach Chan independently to monastics and lay people throughout the world. His subsequent experiences of Chan were recognized by other teachers in both the Chan and Japanese Zen traditions. As one of the few teachers carrying on the living wisdom of Chan Buddhism in the West, Guo Gu has a unique ability to bring profound Buddhist teachings to life through concrete methods of practice. He has touched the hearts of many students across the globe where he leads multi-day, intensive Chan retreats in different countries.