Welcome to Inner Sanctuary,
A meditation community that nurtures inner peace and liberation.
I am Keiko.
With over 20 years of Zen practice,
I am honored to be able to guide this community in practicing Sonomama,
Sitting rooted in Zen teachings.
Sonomama,
Which means as it is in Japanese,
Encapsulate the ultimate message of Zen,
To be present in the current moment.
In this practice,
We embrace the present state,
Recognizing that all there is,
Is the way it is now.
Today,
We will explore dealing with unpleasant thoughts,
A subject we can all relate to.
At some point,
We've all wished we could control our unpleasant thoughts.
If it were possible,
We might think we could eliminate suffering by ensuring only pleasant thoughts arise.
However,
The reality is that trying to control our thoughts often proves challenging.
So,
How should we deal with them?
The goal is not to stop thinking or to change how we feel.
It is about not being entangled by our thoughts.
Let's start by considering our thoughts as a merry-go-round.
At times,
They can seem enjoyable and tempting with their glamorous allure of carousels,
Wooden horses,
Carriage,
Beautiful lights,
Cute music,
And decorations.
You might think that once you hop on,
It will take you somewhere,
But in reality,
It just goes round and round.
Almost all thoughts create the illusion that there is a solution within them,
But they rarely accomplish anything.
Sometimes,
Thoughts are like spam emails,
Scams,
Or aggressive sales pitches.
If you don't engage in conversation with an aggressive salesperson,
They will eventually give up and disappear.
Similarly,
If you don't open the spam email or click the link,
You avoid unnecessary suffering.
Even if unpleasant thoughts come,
Let them be.
Don't engage with them.
Here is another comparison.
Thoughts can be like farts.
Just as farting is a natural part of our physical system,
Thoughts are a natural part of our mental system.
Sometimes,
A fart is silent and odorless.
Other times,
It can be loud or have a strong odor.
If left alone,
Any fart will dissipate and disappear.
However,
We often find ourselves judging farts.
Whether they smell awful might embarrass us if others knew or if we are having them too frequently.
By paying unnecessary attention to them,
We prolong their presence.
Are we doing the same with our thoughts?
Are we attaching judgments of good or bad to our thoughts,
Allowing them to linger?
It's perfectly fine to have thoughts,
Whether pleasant or unpleasant.
Pleasant thoughts are naturally welcome,
But it's essential not to hold on to them because they generate attachment,
Causing suffering.
Similarly,
Don't intentionally try to let go of unpleasant thoughts,
Including worries,
Anxieties,
Regrets,
Frustrations,
Or fears.
Aversion to unpleasant thoughts only reinforces your mental patterns.
By not judging your thoughts,
You reduce the pattern of judging yourself.
The key is to allow your thoughts to be without getting entangled.
What the Japanese call sono mama,
Meaning leaving it as it is.
By doing so,
The grip on those thoughts loosens and liberation unfolds.
Trust the process.
Thank you for joining us on this journey of understanding the mechanism of our thoughts.
If you found this episode helpful,
Please subscribe and share it with others whom I benefit.
Remember,
It's about allowing your thoughts to be without getting entangled.
Until next time,
Trust the process and be kind to your mind.
