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“A skillful blend of pragmatic instruction, psychological insight, and perennial wisdom.” — Daniel G olem an , author of Emotional Intelligence S E E K I N G H E A R T the of W I S D O M The Path of Insight Meditation Jo s e p h G o l d s t e i n & Ja c k K o r n f i e l d Foreword by His HOLINESS THE DALAI LaMA A S h a m b h a l a C lassics S h a m b h a l a C l a s s ic s SEEKING THE HEART OF WISDOM The Path of Insight Meditation Joseph Goldstein & Jack Kornfield S h a m b h a l a Boston & London 2001 DEDICATED TO OUR TEACHERS, OUR COLLEAGUES, AND OUR STUDENTS FOR THE DHARMA WE HAVE LEARNED FROM ALL OF THEM Shambhala Publications , Inc . Horticultural Hall 300 Massachusetts Avenue Boston, Massachusetts 02115 www.shambhala.com © 1987 by Joseph Goldstein and Jack Kornfield All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. 9 8 7 6 5 4 3 2 Printed in the United States of America ® This edition is printed on acid-free paper that meets the American National Standards Institute Z39.48 Standard. Distributed in the United States by Random House, Inc., and in Canada by Random House of Canada Ltd The Library of Congress catalogs the previous edition of this book as follows: Goldstein, Joseph 1944- Seeking the heart of wisdom. Includes index. 1. Meditation (Buddhism) 1. Kornfield, Jack, 1945- . II. Title. BQ5612.G643 1987 294.3*443 87-9710 ISBN 0-87773-327-9 (pbk.) ISBN 1-57062-805-x CONTENTS Preface vii Foreword by the Dalai Lama ix Acknowledgments xi Part O ne : Understanding Practice 1. Discovering the Heart of Meditation 3 exercise: Learning from the Precepts 16 2. W hy Meditate? 18 exercise: Concepts and Reality 28 3. Meditation Instructions 30 4. Difficulties and Hindrances 38 exercise: Making the Hindrances Part of the Path 56 5. Deepening Levels of Practice 57 exercise: Moving from Content to Process 72 Part Two : Training the Heart and M ind 6. The Seven Factors of Enlightenment 75 exercise: Awareness of the Factors of Enlightenment 95 7. The Life of the Buddha 97 exercise: Recollection of the Buddha in 8. The Freedom of Restraint 112 exercise: Restraint 122 9. Suffering: The Gateway to Compassion 123 exercise: Cultivating Compassion 134 Part T hree : The Growth of Wisdom 10. Understanding Karma: Cause and Effect 137 exercise: Equanimity Meditation 149 vi • Contents 11. Understanding Karma: Liberation 151 exercise: Observing Intention 156 12. The Five Spiritual Faculties 157 13. The Three Basic Characteristics 171 exercise: Observing Discomfort in Our Conditioned Response 185 14. Perspectives on Reality 187 15. The Path of Service 199 exercise: The Heart of Service 213 16. Integrating Practice 215 exercises: Strengthening Mindfulness 232 Glossary 275 Index 277 PREFACE ¿Seeking the Heart of Wisdom was bom out of the authors’ long collaboration in teaching vipassana meditation retreats through out the world. These intensive retreats, ranging in length from weekends to three months, provide opportunities for a simple and direct investigation of the mind and body. Through the development of concentrated awareness, insight into the chang ing nature of phenomena deepens in a very personal and imme diate way. This, in turn, leads to an understanding of the causes of suffering in ourselves and others and to the possibility of compassion and genuine freedom. The book offers a clear explanation of the meditation in structions and exercises that are given on retreats. While its flavor and emphasis are drawn from silent retreat practice, the teachings are also set in a broad context that makes meditation practice meaningful and relevant in our lives. These teachings are strongly rooted in the Buddhist tradition, especially as it has developed and flowered in Thailand and Burma. Two of the main lineages that have been interwoven throughout the book are the forest monastic tradition of Ven. Achaan Chaa and the practice of intensive satipathana vipassana meditation as taught by the late Ven. Mahasi Sayadaw. Together they help to provide the breadth of perspective and depth of understand ing that characterize the wisdom of the Buddha. Readers who desire information about Buddhist insight med itation retreats and teaching worldwide may contact the Insight Meditation Society, Pleasant Street, Barre, MA 01005 (www. dharma.org) or Spirit Rock Meditation Center, P.O. Box 909, Woodacre, CA 94973 (www.spiritrock.org). FOREWORD W e live in an era of remarkable material development, which has produced numerous benefits. However, it is clear that de spite this progress human problems have not been entirely eliminated. Political and ideological conflicts prevail between nations, giving rise to war, violence, and oppression, while at the individual level people continue to experience fear, anxiety, and other forms of dissatisfaction. This indicates that material development alone is not sufficient; there is an urgent need for a corresponding inner, mental development. An excellent means for achieving this is meditation. There are many varieties of meditation, but what they gener ally have in common are techniques for making the mind peaceful. Two of the features which distinguish Buddhist tradi tions of meditation are insight and compassion. The more we become familiar with the mind and come to realize imperma nence, suffering, and selflessness in our own lives through med itation, the more we empathize with other sentient beings and the kind heart of compassion grows naturally within us. This is important both in the individual’s pursuit of happiness and in his contributing to the peace of the world. It is encouraging to find Westerners who have sufficiently assimilated traditions of the East to be able to share them with others, as the authors of this book are doing. May such efforts further the peace of all beings. The Dalai Lama McLeod Ganj April 20, 1987