Noticing the kind of thought
Today, when a thought grabs you, ask which kind it is and where it leads.
- Read · about 2 minutes
So I assigned sensual, malicious, and cruel thoughtsto one class.And I assigned thoughts of renunciation, good will, and harmlessnessto the second class.Then, as I meditated—diligent, keen, and resolute—a sensual thought arose.I understood:‘This sensual thought has arisen in me.It leads to hurting myself, hurting others, and hurting both. It blocks wisdom, it’s on the side of distress, and it doesn’t lead to extinguishment.’When I reflected that it leads to hurting myself, it went away.MN 19 · Dvedhāvitakka Sutta · “Two Kinds of Thought” · tr. Bhikkhu Sujato (CC0)
From the text
The speaker sorts thoughts into two classes: sensual, malicious, and cruel on one side; renunciation, good will, and harmlessness on the other. When a sensual thought arises, he recognizes it and sees that it leads to hurting himself and others, blocks wisdom, and is on the side of distress. When he reflects that it leads to hurting himself, it goes away.
In everyday life
The method here is almost mechanical. First, a thought is noticed as a thought: 'this has arisen in me'. Second, it is sorted. 'Sensual' means craving for pleasure; 'malicious' and 'cruel' mean wishing harm. On the other side sit renunciation, which you can read as letting go, good will, and harmlessness. Third, the speaker looks at where the thought leads: toward hurt, or away from it. 'Extinguishment' is the translator's word for the end of suffering; you can leave it aside. Notice how little force is involved. The thought is not fought. It is seen clearly, and on being seen it goes. Your thoughts may be more stubborn; the looking is still the practice. Today's sit with the breath gives you a quiet background against which thoughts stand out. When one pulls at you, try the three steps: notice it, name its kind, ask where it leads. Then return to the breath.
- Sit · 3, 5 or 10 minutes
Breath Awareness
Sit comfortably upright, hands in your lap or on your knees. After reading a cue, you may close your eyes and rest with the breath until the next one appears.
- Live · during your day
Once today, when a thought keeps returning, stop and say to yourself what kind it is and whether it leads toward hurt or away from it. Then choose what to do next.
- Reflect · this evening
What kind of thought did you catch today, and where was it leading?
Answer on paper, or in the app’s journal, which stays on your iPhone.