Ready for guidance

[Iznick]

Hi

So, I wasn't exactly sure how this practice should go: do I try and label sense impressions as spontaneously they occur, as in "noting" meditation? Or do I deliberately direct my attention to different senses, and label what I perceive? I did it both ways. Below are some examples.

While doing the washing up:
Seeing the water, simply = image, color
Smelling washing up liquid, simply = smell
Feeling the warmth of the water, simply = sensation
Hearing the water, simply = sound
Thought about doing this practice, simply = thought

While walking in the park:
Seeing the grass, simply = image, color
Smelling the air, simply = smell
Feeling body walking, simply = sensation
Hearing the wind and people's voices, simply = sound
Thought re work, simply = thought

While doing walking meditation on my patio:
Seeing the paving stones in the darkness, simply = image/color
Feeling the cold, simply = sensation
Hearing the sounds of the garden, simply = sound
Thought re headache, simply = thought

While eating yoghurt:
Seeing the yoghurt, simply = image/color
Smelling the yoghurt, simply = smell
Feeling the sensation of eating, simply = sensation
Tasting the yoghurt, simply = tasting
Hearing my children's voices, simply = sound
Thought about the practice, simply = thought

[Anastacia42]

Great.

It doesn't matter which way you do it. The point is to practice distinguishing Thought (on the left) from Direct Experience (on the right). DE will help you to recognize there's no "self. " It is only a thought.

Here's the next step.


Mind Labeling Experience

Here is an exercise which examines the way in which the mind labels experience - it takes about 20 minutes and you will need a pen a paper.

This exercise is broken into 10 minute lots. For each 10 minute period pay attention to any bodily sensation i.e. is there any tightening, or any relaxing?

For the first ten minutes write down what you are experiencing right now using the word “I”.

For example:

I am sitting on a chair,
I am hearing a clock ticking,
I am looking at a computer screen,
I am feeling hungry.

Get right to the point, no past or future fantasy, just a plain description of your experience right here and now.

Then for the next ten minutes continue writing down what you are experiencing but this time without using the word “I”. Just describe the experience as it is happening using verbs.

For example:

Sitting on a chair,
typing,
breathing,
blinking,
hearing the clock.

(Again, watch what is happening in the body.)

At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:

1. Is one truer than the other, and If so, which one?

2. What is here without labels?

3. Do labels affect the experience or just describe it?

4. Did you notice any differences in the body?

Loving

[Iznick]

1. Is one truer than the other, and If so, which one?

I'm not sure. With the label "I" there's this agent introduced that's not really there. But if I just say "sitting" without "I" then it's not clear who is sitting: e.g. my kids are in the room and if I just say "Sitting", it could be one of them.

2. What is here without labels?

All the same things are there - sights, sound, etc, other people and objects, and actions.

3. Do labels affect the experience or just describe it?

The label "I" does affect experience, though the only difference I noticed was bodily tension (see below).

4. Did you notice any differences in the body?

I definitely noticed more bodily tension when using "I". I noticed it in the shoulders and maybe also chest, neck, head.

I should mention that I will be going on retreat this evening until Sunday, so whatever pointer I get next is the one I will be practising on retreat.

Many thanks and all best

[Anastacia42]

Hi,

Okay, partly correct.

1. Right, but it doesn't matter "who" is sitting in this practice. "Who" "they" are is just as much a story as "you" are.

2. Direct Experience only is here without labels. (very important)

3. No. Labels don't change the thing labeled. I'll give you a pointer for that. (second pointer)

4. Right! The tension of the lie feeling.

Enjoy your retreat! Perfect timing.

I'm going to give you a couple but mostly, focus on noticing truth & lies. Also, as yes & no.

https://m.youtube.com/watch?v=n6RnrkOD7 ... uBphAoK764

Here is how to distinguish truth from lies.


We often lie every day & don't realize it.

For example, the grocery clerk asks, "How are you?" You reply, "I'm fine." While, yes. there is a sense in which we are always fine, even in the middle of suffering, at that moment, you were grieving the death of your dog, you had a slight sore throat & you had a headache, but you didn't feel like sharing all of that with the grocery clerk, so you lied, "I'm fine."

Also, it matters none at all how "distant" the remembered lie is. Besides the fact that time itself is fictional, a kind if lie, as we recall the lie it becomes present in this moment, as if it were happening now. This brings the body Sensation that accompanies lying.

Lies can be intentional or unintentional, conscious or unconscious, even so automatic that we ourselves are fooled.

The story of a separate "self" is a lie.

This is the lie you came here to see through. Therefore, it is helpful to notice the body Sensation of lying as one of the tools for finding the truth of no self.

You want to be in touch with body Sensations & able to clearly express them in words. This will help.

Lies are usually felt in the heart or solar plexus as a contraction that we may label as tight, heavy or tense.

In contrast, truth is usually expansive. We may call it loose, light or relaxed.

First, can you remember a time when you lied to someone you loved?

Here we count anything, lies we think of as "big" or "small" that "matter" or don't "matter."

How are you? I'm fine. No, your knee hurts, but you don't feel like discussing it with the grocery clerk.

It's a lie. A seemingly "bigger" one will work better for this exercise.

Find the lie. I don't need the whole story, just a few key words to refer to it.

Then scan your body for any Sensation (DE or Direct Experience), particularly in the gut or maybe the heart. Check very closely.

What is found?

If you think the memory you used wasn't clear enough, find another one or lie to yourself right now, make something up.

1 + 1 = 14 is a lie.

I love eating worms is (probably) a lie.

Or call up a video of a lying politician & notice what Sensations arise as you listen.

I will give you a clue: it is not that peaceful Sensation you felt before when you omitted "I." (refers to an exercise I gave before this one)

Please report back with what body Sensations (not interpretations) you feel. Bodies can feel hot or cold, heavy or light, contraction or expansion, etc.

"Peaceful" is an interpretation of a body Sensation, not the Sensation itself, for example.

Do you see that?


Second pointer:


Label-Reality Correlation

There is a belief that labels have a one-to-one correspondence with ‘reality’. But there isn’t. Just like it is a generally accepted belief that labels like ‘good’ and ‘bad’ are inherent characteristics of ‘things’. But actually, they are not.

When you look at the word label ‘GREEN' , what is the actual experience?

Is the color red ‘experienced’, or is the color green ‘experienced’ as the label suggests?

Does the label ‘GREEN’ have a one-to-one correspondence with ‘reality’? Or does the label suggest something else other than what is here now (red colour)?

Is 'green' associated in any way with the experience of the colour red; or is green just a label that overlays the actual experience of red?

If the label ‘GREEN’ is replaced with the label ‘GOOD’ or ‘BAD’ , is the redness affected in any way as the labels suggests?

Does redness become ‘good’ or ‘bad’, or do the labels have no affect whatsoever on ‘reality’?

Let me know what is SEEN.

Loving,

[Anastacia42]

Hi,

There's one more I want to offer, since maybe you'll be out in nature:


Nature Exercise

Go out into nature and spend some time watching the movement of the whole. See how clouds move, trees swing, leaves wiggle, grass moves, insects, birds - all move all the time.

Then move focus to sensations and see how they too are in constant motion, thoughts come and go, sounds, colours, sensations come and go.

Notice that everything is part of one movement.

Then close your eyes and see if there is a line between you and out there, between you and life itself.

If yes, where is the boundary?

Is there an inside and an outside of Life?

Is there something which is not included in the movement of the whole?

Is there a witness that is watching life happening from a distance?

Is witnessing part of the one movement too?

Is there anything which is not just happening?

Go out, come back and tell me what you found.

Of course, all of these are optional, because you probably have exercises you'll be doing in the context of your retreat.

Loving,

[Iznick]

Hi Stacey

I've been really struggling with the headaches - I got a bad one on retreat - and it's limiting what practice I can do. Labelling things seems to be okay, but a lot of other stuff is out of bounds.

Can I see how things shape up over the next week or two? I might need to stop doing this inquiry for a while, or (hopefully) I'll find I can keep going.

Sorry for not being as ready to do this as I had thought. The headaches are very strange - literally any kind of spiritual practice aggravates them. I've wondered if it's some sort of weird unconscious defense of the illusion of self. Or (more likely), I've just over-sensitised the nerves in my head with meditation. At any rate, I'm hopeful they will settle down a bit in the coming days.

All best

[Anastacia42]

Yes, certainly you can pause!

It sounds like you should see a doctor.

Good luck.

Loving,

[Anastacia42]

Online meeting with Ilona.

This Thursday on zoom.

Join our group for an exploration the core question of a ‘separate self’.

To participate use the link that you already have or email me to receive it at admin@ilonaciunaite.com

Looking forward to serving you there!
Ilona