In the second chapter “Tuning the Instrument” of Master Sheng Yen’s book “Discourses on and Experience in Chan,” there is a section called “Letting Go.” It actually talks about how to use the method in a relaxing way during meditation. When we meditate, we know there is a method to use, but what should we “let go” of? It means letting go of everything except the method. But what else is there besides the method?
The first step is to let go of the past and the future. Do not think about what has happened in the past or what needs to be done after meditation; focus only on the present moment. Next, even in the present, there are “external environment” and “internal environment.” “External environment” refers to the environment outside our body, such as sounds, images, air, temperature, etc. We temporarily set these aside and let go of the “external environment.” Next, “internal environment” refers to our body and mind. Any sensations like soreness, itchiness, or numbness in the body should also be let go of.
The key to using the method in a relaxing way is “letting go.” This means being aware but not paying attention to it. Not paying attention means acknowledging the situation without trying to forcibly eliminate it, focusing on it, or having any favorable feelings towards the external or internal environments. Master Sheng Yen uses the analogy of eating a watermelon to explain this: when we eat a watermelon, there might be many flies around trying to get at the watermelon, flying back and forth. In this situation, we shouldn’t busy ourselves with chasing away the flies. Instead, focus on eating the watermelon. Otherwise, if we wave our hand to chase the flies away, they will keep buzzing back. You’ll never finish chasing them all away! So what should you do? Just finish eating the watermelon quickly. At this point, whether there are flies around or not becomes less important.
What should we do when wandering thoughts arise during meditation? It is like how we should treat flies coming around when eating a watermelon. Don’t chase away these thoughts. Don’t think: “These thoughts are so annoying! Get out of my head, be gone!” The more you want them to leave and disappear and pay attention to them, the more pronounced and persistent these wandering thoughts become. So, when wandering thoughts arise, the best way to deal with them is to “ignore them!”
But it is not about pretending that I don’t have any wandering thoughts. If they are there, don’t deceive yourself by thinking: “I don’t have any wandering thoughts. I don’t have any wandering thoughts.” That’s wrong! In reality, it’s impossible for people to have no wandering thoughts. Since the existence of wandering thoughts is a fact, don’t try to chase them away, nor follow them. What does it mean to follow wandering thoughts? It means you are sitting here physically, but you are playing a movie in your mind and watching it. For example, if a thought comes up: “I had such a great time going out with someone the other day!” You then start thinking about what you ate, what movie you watched that day… This means you’re getting caught up in the memory, just like watching a movie. So, when it comes to wandering thoughts, don’t chase them away or follow them. This is “letting go” — just knowing they exist is enough. I know I have wandering thoughts, and then I just let them go.
What should you do after letting go? Use the method! Follow the steps mentioned earlier: let go of the past, let go of the future, and return to the present! The “present” includes our external environment and internal body and mind: let go of the external environment, just be aware of it, and ignore it. Internally, we have our body and mind. The body may experience sensations like soreness, itching, or numbness. If you feel an itch here or there, don’t scratch it. Once you start scratching, it may become endless, which is not good. So, during meditation, ignore any bodily sensations. If you feel an itch, don’t scratch it, just let it be, just acknowledge it and move on. What should you do when wandering thoughts arise? Ignore them! After ignoring them, just focus on the present method.
So when using the method with an attitude of “letting go,” it becomes very relaxed. When there are wandering thoughts — acknowledge them and continue using the method; when there’s an itch here, or an itch on your thigh — acknowledge it and continue using the method; when you hear the sound of a car passing by outside — acknowledge it and continue using the method. Using this approach becomes very easy. Whatever you hear, see, feel, or think about, just acknowledge it and ignore it. This way, you are using the method.
Another more tense way of using the method is: “Where is my method? I must hold on to my method tightly! The method must not be lost, must not be lost!” This means holding on to the method desperately and clinging to it with all your strength. This is also called concentration, but it is a tense concentration, which means using the method with a mindset of “I’m deeply afraid that the method will slip away.”
These two approaches may sound similar, but when you actually practice them, using the method with a mindset of “letting go” makes your body more relaxed and your mind more at ease. This is because your mind is relaxed; you don’t need to worry about wandering thoughts, any noises, or any other disturbances. When disturbances arise, you acknowledge them, ignore them, and continue using the method. In this state, you can use the method in a peaceful and relaxed way. Using the “letting go” approach is relaxing and easy because when the mind is relaxed, the body naturally follows.
