Dhamma is in our own body and mind, it is not in anybody else's. Therefore, we should meditate on our body, our own sensation, and especially and most importantly on our own mind, for it is the mental state which senses, which sees and thinks, which delights in some sensations and is averse to others. It is the mental state which can feel strongly about something and be indifferent to others. As soon as we begin to become distracted by arising thoughts, we should establish mindfulness and recite the words "Buddho ... Buddho". This will stop the mental processes. If we forget these words, however, the chain of thoughts will continue.
Arising and passing away
If we ask ourselves how the mental process arises, we can find that the mind thinks all kinds of thoughts, some of which are unwholesome. If we can be aware of such thoughts in time, they will vanish. The mind will be still. We will see that our mind can remain still when sitting, walking, standing, or moving about. When we look at our mind, there is spaciousness, equanimity and awareness.
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