..续本文上一页 is a subjective experience rather than an external reality. This is found by looking within oneself through the development of internalised meditation practices. The development of Calm Meditation through the use of various concentration exercises can produce a strong feeling of temporary inner quiet. When the mind is able to be collected upon a meditation object, for example, the sensation of natural breathing at the nostrils, the wandering thoughts are calmed and mental noise is silenced. This mental noise or "internal dialogue" is simply obsessive self-reference, either through affirmation or denial. The silencing of mental noise is the silencing of this self-reference with its disturbing pride and desire.

　　Calm Meditation, however, , only provides a temporary experience of quiet. It is the development of Insight Meditation, with emphasis upon penetrating investigative awareness, that one is able to clearly see the true nature of things and free oneself from the very structures and sources of disturbing self-reference. Inner quiet then becomes as stable as the waveless depths of the sea.

　　7. "By oneself is wrong done, by oneself is one soiled; by oneself is wrong not done, by oneself is one purified. Purity and impurity depend upon oneself; no one can purify another." (Dh.165)

　　"Though one be victorious in battle over a thousand times a thousand people, yet the victory supreme is victory over oneself." (Dh.103)

　　The source of our suffering lies within ourselves. The basic cause is selfishness, which is out of harmony with the intrinsic selflessness of the universe. Thus the Buddha”s teaching focuses on the internal spiritual practices rather than external religious ceremonies.

　　In our desire to escape from our suffering we try to manipulate the external world, but we always manipulate it in relation to ourselves. So we are never able to get beyond ourselves, and thus we only create more selfish suffering rather than penetrate to its very source.

　　Victory over oneself is the rooting out of the self-centred, self-affirming, self-supporting activities which are the source of suffering.

　　8. "Truly oneself is one”s own refuge -- what other refuge can there be

　　 With oneself well-tamed one acquires a refuge hard to obtain. (Dh.160)

　　"You yourself ought to strive: the Buddhas only show the way. Those who enter upon this way and meditate, are released from the bonds of Death." (Dh.276)

　　"By endeavour, vigilance, restraint and self-control, let the wise make an island for themselves which no flood can overwhelm." (Dh.25)

　　The Buddha emphasised the need for inpidual effort and self-reliance. We have little real control over the external world, but are able to exercise some degree of control over ourselves, so that is where we must start our practice. `Oneself is one”s own refuge” literally means `depend upon yourself”, `look to yourself”, `have confidence in yourself”.

　　This `self” is the conventional, empirical self which can choose to do good or bad, can make decisions and initiate action. We need to assume responsibility for our actions before we can gain control over our actions. Our suffering is created by our own ignorance. We remedy it through gaining confidence in our own inner wisdom.

　　The emphasis upon self-reliance is also a reminder not to become overly dependent upon some charismatic or impressive teacher. In their presence it may seem like we are progressing spiritually, but without doing the work ourselves, we are only living on "borrowed wisdom".

　　Noble Friendship

　　9. "Ananda: `Sir, fully half of this religious life is friendship with the noble, companionship with the noble, association with the noble.”

　　Buddha: `Not quite so, Ananda, not quite so. It is the whole, not the half, of this religious life: this friendship with the…

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