Date: 05/25/2024 05/26/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Regulating the Mind: Cultivating a Still and Clear Heart
The essence of regulating the mind is cultivating a state where the mind becomes still like calm water—unshaken by external conditions or internal emotions, yet fully awake and clear.
1.What Does a “Still Mind” Really Mean?
A still mind is not a mind without thoughts;
it is a mind that is not moved by thoughts.
1.Not numbness or emptiness
It is a vivid, awake calmness.
2.Not suppressing emotions
It is being aware of emotions without being overwhelmed.
3.Not forcing the mind to stop thinking
It is observing thoughts without identifying with them.
In short:
A still mind is clarity, not blankness.
2.Why Regulate the Mind?
1.When the mind is chaotic, life becomes chaotic
Outer circumstances matter less than inner stability.
2.Only a calm mind gives rise to wisdom
A turbulent mind cannot see things as they truly are.
3.Regulating the mind is the heart of all practice
Body alignment and breath regulation both serve this purpose.
3.How to Cultivate a Still and Clear Mind?
1.Accept thoughts instead of resisting them
Thoughts arise naturally.
The key is: See them, know them, release them.
Thought arises → notice
Thought fades → let go
Thought fluctuates → remain aware
Awareness is the path.
2.Use the breath as your anchor
Breath stabilizes the wandering mind.
Mind scattered → return to breath
Mind anxious → return to breath
Mind restless → return to breath
Every return is a training of the mind.
3.Practice present-moment awareness
The mind drifts to past and future.
Only the present is real.
A simple reminder:
“What am I doing right now?”
This pulls the mind back to now.
4.Soften the mind with loving-kindness
A harsh mind cannot be still.
Cultivate gentle intentions:
May I be calm
May I be free from agitation
May I live with clarity and ease
Kindness dissolves inner rigidity.
5.Progress gradually—do not rush
Regulating the mind takes time.
The more you try to force stillness, the less still you become
The more you chase “no thoughts,” the more thoughts arise
The more you desire success, the harder it becomes
Be patient and gentle.
4.Common Mistakes in Regulating the Mind
1.Thinking “no thoughts” is the goal
Awareness is the real goal.
2.Suppressing emotions instead of observing them
3.Treating stillness as something to achieve
Stillness grows naturally.
4.Believing stillness means no more difficulties
Difficulties still come, but they no longer control you.
5.The Power of a Still Mind
When the mind becomes clear and undisturbed:
1.Emotions lose their grip
2.External chaos cannot shake you
3.Judgment becomes sharper
4.Awareness grows stronger
5.Inner peace becomes stable
6.Freedom arises naturally
This is the true transformation of practice.
Conclusion
When the Mind Is Still, Wisdom Emerges.
A still mind is not forced—it is cultivated with awareness, breath, kindness, and patience.
When the mind calms,clarity, insight, and freedom naturally unfold.
