At times, the mind can seem unwieldy, unpredictable, even unfathomable. It can change from abiding in a state of lofty consciousness to hosting feelings of fear, anger, grief or terror.  When such feelings overtake us, what should be done, and what is not to be done? These questions touch a universal chord for seekers and pilgrims alike, with different degrees of urgency.

We gain valuable perspective on how to transform the state of the mind by contemplating our experience, especially when crafty ‘maras’ or troubled thoughts kidnap our attention. We intercept them with our trusted ally – keen mindful moment-by-moment awareness. We are learning to bear witness to our experience with insight, skill, and balance.

Bearing witness means seeing with the eye of Dhamma, that is, seeing truthfully. We investigate how blind, mischievous, or heedless the mind can be. Acting in haste or from an agitated state of mind, with flawed or unwholesome intention, is both self harming and harmful to others. Once we stop reeling from greed, insecurity, hatred, fear, or sorrow, the heart can be restored to peace and pure present moment awareness.

Such a benevolent shift confers poise, stamina, and clarity. Our awareness supports unwavering perseverance and focused attention within the heart, a recipe for mindful reconciliation, sati saraniya, in times of struggle or upheaval.

In 1973, I sailed across the Atlantic Ocean in a small yacht with three other young adventurers. We encountered the headwinds of a hurricane. It was both unforgettable and terrifying.  I learned how to navigate in a gale. Now, 54 years later, I remember how helpless we were. But we sailed through that monstrous storm.

On the sea of life, we are like sailors, sometimes caught in a horrific gale – within the cruel rapids of the mind itself. Our human journey can be likened to sailing a small vessel on one of Earth’s oceans. If we navigate on course during a powerful windstorm, we can at least escape calamity by ‘tacking‘ our boat of life.

‘Tacking’ is a nautical term for sailing upwind in a zigzag fashion to keep us on course even in fierce winds. Eventually, we reach port without compromise. So it is with crossing the inner storms of the heart. It might feel impossible to lighten intense feelings of fear or hatred. But tacking enables us to sail safely through. As we steer, we are mindful and wise, conscientious and courageous. We practise to:

1. WITNESS, ASSESS, and KNOW: Stop, observe, and take stock. Avoid rushing into gear but first see the inner state of the mind clearly. Is there any real imminent danger?
2. RETURN TO PRESENT MOMENT AWARENESS: Steady the mind here and now. Breathe and stay present, aware, deeply knowing the impermanence, suffering and emptiness of thought currents. Feel the blessing of gratitude for this life, for this breath arising right now – vital tools for ‘staying the course‘.
3. OBSERVE and LISTEN:  Observe and feel what you feel;  listen to the sound of silence. Be aware. Know the breath as it arises and falls away. Continuously return to knowing – a soothing sound, a chant, a mantra, the feeling of the body, the breath, the space of inner silence. Keep directly observing whatever arises. Listen and notice the changing condition of the mind. If thoughts are racing, repeat these steps.
4. PERSEVERE and REFLECT WISELY:  Sustain awareness until the storm of thought has abated or passed – without expectation. Reflect WISELY and conscientiously on the layers of mental perception and attention. Know the true state of the mind. Assess and consider the wisest way to respond.
5. BE HEROIC, PATIENT, and TRUST: In times of trouble or critical decision, heroic patience and trust rescue us from the mental suffering of negativity or stagnation due to habitual thoughts or harsh reactions.

Vigilant mindfulness and laser sharp awareness are trusted allies that help us to refrain from following old thought patterns that inflame reactivity. Instead, we initiate and sustain wholesome intentions and attitudes, tirelessly inclining the mind towards kindness, compassion, heightened awareness, and penetrating wisdom.

Aligned with an attitude of non-harming and moral integrity, the mind gains respite from fearful or anxious thoughts. A fresh resource of energy breaks the cycle of habitual karma. We are on the path to inner illumination.

To this list we add vital blessings for our mental health and well-being in life, first: recalling kind deeds or service we have received or given. And second: consciously letting go unskillful states of mind. Both are vital blessings for our mental health and well-being in life.

We learn to trust.

So in times of imminent danger, instead of being distracted or resorting to panic, scoop water out of your ‘small boat’. As soon as you empty the mind of one rubbish thought, in effect, you are turning away from danger.

Begin the process that illuminates the light within and offers clarity instead of confusion. Your innate wisdom will further support that. This is a refreshing oasis of Dhamma, of truth to help us see the way forward and to choose wisely in the chaos and alienation of this world.

Let us direct the mind to true safety, to protect the mind by not clinging and not identifying with dark or damaging thoughts like sadness, anger, the inner or outer critic; or with greed that always wants more – the wanting mind itself.

Remembering to allow wisdom into your conscious mind, you realize the potential harm of those thoughts – and you take a stand to release them and embolden the mind ‘s natural acuity.

During mental turmoil, it may be a struggle to rescue yourself and uplift the heart – much as you want to. But at least you can remember to take this one intentional step to rescue this moment, and effectively, retrain the mind in doing so. You must initiate the process by raising the alarm yourself – inwardly – take a stand, go for it, and persevere with resolve.

You have the strength not to feed old mental demons. Even if you forget to notice them. But the fruit of awareness is exactly this – so practice being aware as often as possible. Notice what the mind is doing right now and strengthen awareness. Ask, probe, check inwardly to be aware of your own condition.

In this way, we sustain a climate of inner benevolence. It’s a guardianship of the mind – whatever unpleasant or pleasant conditions arise or whoever we meet – we notice. When we are not aligned with reality, the heart is ill-prepared and those old demons perpetually appear bigger than they actually are.

Awareness is a game-changer. Add a little extra patience, taking care of every thought, word or action. Developing inner clarity and brightness of heart is enough to disarm every monster of the mind – even our worst fear – because we are seeing how we react with fear and we can know both the fear and our reaction to it as impermanent, unpleasant, and not what we are. Exactly this is the truth – we are not either of these.

Remember to trust enough to lean on this special friendship with awareness and add to it the exalted gift of wise compassion. Yes. We forgive ourselves and, here and now, we return to the work of self-rescue.

© Ayyā Medhānandī, Fall 2026

LOVE IS …

– BOUNDLESS KINDNESS in all directions 
– OFFERING MEANINGFUL HELP to those in need
– FORGIVENESS for those who harm us, intentionally or unintentionally
– ACCEPTING others’ faults with patience and compassion
– ACCEPTING our own faults with patience and compassion
– SEEING DANGER in festering anger, grudge or resentment
– LETTING THEM GO
– LISTENING and BEING PRESENT, compassionate and respectful to others
– REJOICING in their goodness and happiness and not being lost in jealousy or envy
– APPRECIATING and TREASURING friends and loved ones

AND LOVE IS . . .

– SPEAKING TRUTH even when it is hard for others to hear
– COURAGEOUSLY FACING inner or external conflicts with a calm and wise heart
– REGAINING COURAGE when we lose heart
– LETTING GO self criticism or disparagement
– SETTING BOUNDARIES when others harm us by actions or speech
– CHERISHING this present moment
– WISELY SEEING life’s fleeting nature
– AWARENESS and an open heart
– SHARING Dhamma and wise teachings

LOVE IS . . .
– JOY AND HAPPINESS in life

LOVE IS OUR TRUE NATURE

Ayyā Nimmalā Bhikkhunī
calligraphy – Upasika Gotamī Hsu
Sati Sārānīya Hermitage

I knew nothing of climbing – had nowhere to go
But far bells were chiming, the heart was aglow.
So I trusted salvation, a way would be clear
Not a bear on my path, not a demon to fear.

I’m a rebel of faith – taking up earnestly
This heart training shunned by society.
Whose status, ideas and systems galore
Perennial voices I worship no more.

Discovering where silent creatures abide
I rejoice in their presence wherever they hide.
There is kindness abundant and peace to pursue
In seclusion of mind, I dare to break through.

There’s the naga queen lying shielded in stones
You may hear the celestial chords she intones.
With a faint smile across her immaculate face
She watches and wanders without a trace.

From her clever perch, she can mindfully see
My letting go vulnerability.
Resolutely aware, being brave as can be
No more running away, so I set my heart free.

Defy all these worldly spell-binding shrouds
Like a swan flying home above the far clouds.
Not abandoning truth, know change and relent
Break the prison doors down and begin your ascent.

What we honour and bless on our tender journey
The hills and horizons of life’s mystery.
Understanding this cycle: birth, aging and death
Not fearing darkness, bring peace to each breath.

All I need is here, can the quiet mind reign
Stop the worry and fear, end the struggle and pain?
I listen intently, in deep silence I bow
To the Deathless within – revealed here and now.

Pure crystal presence, contentment tried on
Heart’s courage enough for compassion to dawn.
I can hear wisdom speak at the feet of the Lord
Won’t this self disappear with my loving sword?

© Ayyā Medhānandī, 2025
photo: © Sati Saraniya Hermitage, Stupa Friend, 2024

Don’t wither, stand firm these fretful days
Won’t the glaciers calve as we chant our praise?
Won’t the stars recede to their noble berths
When we frankly ask: who of us dies first?
Are we strong enough, is our chorus heard?
Know your song as pure, be a midnight bird.

Wait as one shipwrecked, there will come rescue
Even shattered or weak, there is fear to subdue
So resist vanishing into fine ocean sand
Or the crystals of ice melting in your hand.
Take your cosmic aim, pierce the far galaxy
Know your song as pure, let your heart stay free.

Burn the mind’s incense when you grieve or despair
Every jewel in your eye was once unaware.
What ancients foretell in a voice not heard
A breath of power will arise unperturbed.
No gust can devour, no river engulf
Know your song as pure, bow to silence itself.

One promise remains as our sole reprieve
From our innermost depths these treasures retrieve
As the heart’s true poise and the patience to wait
For a moment’s grace at the Deathless gate.
When the hails rain down, you just persevere
Know your psalm as pure, light will soon appear.

Be the waves, be the sea, circle wide and deep,
Be the prairies wild, and the mountains steep.
As in all that is lived, in the knowing seen
Every season dies and the winds in-between.
Chanting peace in the world, in the shadows of fear
Know your psalm as pure, why believe what you hear?

Now the mind’s gone quiet and you thought you knew
But your psalm stayed pure when the storm came through.
Emerge from the dream healing lifetime scars
Letting clarity surge in a banquet of stars.
Knowing cold and peace, value stillness alone
Then we learn just this – life’s continuing poem.

Yes, unblinding Truth can’t be chemo’d away
Waking up listen to its sublime rhapsody.
Travel empty and wise in the mouth of a whale
To the far galaxy, tell this wondrous tale.

© Ayyā Medhānandī, 2025

Ayyā Medhānandī and Ayyā Nimmalā will join  TBC, Toronto Theravāda Buddhist Community, for Dhamma teachings:

• Friday night, Nov 8, meditation & Dhamma talk at Quaker House, downtown Toronto
• Saturday daylong, Nov 9, Mindfulness at Quaker House, Toronto
• Sunday a.m., Nov 10, at the Carrot Common,
  Toronto

Registration is required. The retreat is offered in-person and online. Here is the link for more information and to register:
https://www.theravadabuddhistcommunity.org/announcements/

Please do join us.

We are paying tribute to five members of a Sri Lankan family and their dear friend who all perished in a brutal attack in their Ottawa home on March 6, 2024. They were Darshani Ekanayake, her four young children: Inuka aged 7, Ashwini 4, Ranaya 2, and Kelly 2 months old, and their family friend, Gamini Amarakoon. Surviving Darshani and her four children is their devoted husband and father, Dhanushka Wickramasinghe, who was severely injured during the attack; and surviving Gamini in Sri Lanka is his beloved wife Dishani and their two young daughters.

We hold them all in our hearts, honouring the gifts they brought to each other and to all those connected with them – their kindness, generosity, courage and love. May they realize the highest blessings of complete freedom from suffering.

For Dhanushka, Dishani and all their surviving family members, may the care and support of our wider community surround them with strength and healing. May they be uplifted by the power of our compassion and their own faith, gentleness, resilience and spiritual refuge.

May our minds not be caught in the strong currents of sorrow, pain, outrage, grief or despair. Instead, may we reflect wisely and gain deeper understanding of our shared human journey.

And for all who have been touched by these tragic events or face such violence in their own lives, may powerful healing and wise compassion prevail and offer uplift, comfort, and strength.

Hatred is never overcome by hatred but by love alone together with a sense of forgiveness. In no way do we condone such acts for accountability is necessary. At the same time, we must take care to deflect the venom of ill-will that is so disabling to our peace of heart. This may seem impossible but forbearance can draw forth wisdom and resilience to enable us to abide in loving-kindness and compassion even in the face of violence.

May we realize the impermanent nature of all conditions and the truth of suffering within our own hearts – seeing its cause, its ending, and how we can cultivate the way leading to freedom.

Wishing the blessings of great compassion and peace of heart for all,

Bhikkhunis Medhānandī, Nimmalā and Anuruddhā