LU is focused guiding for seeing there is no real, inherent 'self' - what do you understand by this? That there is no separate 'self'. There isn't a little me inside my head pulling the strings. Everything is just flowing in the only way it can. Life is just happening and this is all there is.
What are you looking for at LU?
To see the truth and for an end to seeking. I have been reading various books, listening to podcasts and watching YouTube videos but the seeking is still there. I have also read gateless gatecrashers and the LU book however I still feel like I don't quite get it.
What do you expect from a guided conversation?
I expect to be asked questions which will guide me to seeing this for myself and for the doubt in my mind to be gone. I expect for whomever guides me to be with me until I cross the 'gateless gate' and assist me in direct looking so I 'see' this in direct experience.
What is your experience in terms of spiritual practices, seeking and inquiry?
I have meditated and practiced yoga for about 25 years but I went through a bit of a mental health crisis in 2023. This led to a period of being very lost. I had to leave my job and rethink everything. It was during this time that I started going to a local Buddhist Centre. I now practice regular mindfulness meditation. I had a lot of time to think and listened to many different spiritual teachers online and read lots of books. Nothing seemed to quite fit and then I discovered Rupert Spira and then LU.
On a scale from 1 to 10, how willing are you to question any currently held beliefs about 'self?
11
How did you find Liberation Unleashed?
Searching online
Help seeing through the separate self
Re: Help seeing through the separate self
Hello aldertree,
Welcome to Liberation Unleashed.
My name is Rowena and I am happy to be your guide. Please let me know what I should call you.
1. Here at LU we assist in the exploration of the idea of the separate self. This is a guiding based on experience that brings a shift in perception and is not a debate. It directly points to "what is" through the use of exercises, questions and dialogue. What is expected from you is to LOOK carefully to what is being pointed at. It is this simple LOOKING (not thinking) that brings a shift in perception.
2. Here, we are LOOKING directly into the experience of the senses, which is actually here and now, with thinking stripped away. It is also known as Direct Experience (DE) or Actual Experience (AE). In this way, we are aiming to discover what is truly happening without the story we tell ourselves. For this process to work you have to answer with 100% honesty, and not relying on thought, imagination or memory - just reporting your direct experience. That would also mean leaving spiritual teachings, philosophies and science away during the inquiry. If you have a meditation practice, please feel free to continue with it as usual – it might come helpful.
3. Please read the following documents from LU *carefully* and let me know if you have any reservations or doubts regarding them:
http://www.liberationunleashed.com/register/disclaimer/
and "Liberation Unleashed is not …” in the FAQ’s of LU.
http://liberationunleashed.com/about/faq/#faq-1041
4. Please make sure that you are subscribed to your thread. In the top left corner, next to "Post Reply" there is an icon that looks like a spanner. When you click on it there is a menu where you can select “Subscribe topic’. Click on it once. (To be sure that you are subscribed just refresh the page and if you click again should show “Unsubscribe topic”.)
6. Please answer all questions individually, not in a bundle, as this will assist us both in having a clear dialogue. Also it is advisable that you copy and paste questions asked into Word, answer them there and then copy and paste them to your thread. It will save you time in the long run, if a glitch in the system wipes out your answer.
7. When replying to a question it makes it a lot easier to follow the enquiry using the 'Quote Function' to highlight the questions and answers. Here's a video link:
https://www.youtube.com/watch?v=-fAToDNh9hQ
Throughout this exploration the questions that I would like you to answer are written in blue text. But please check and answer all questions even if I miss using the blue text!!
For the sake of the intensity of the inquiry let’s try to stick to a daily conversation. Of course, life happens, so if you need more time, please let me know. And I will do so as well.
What time zone are in? I am in Belgium which is CET
Please let me know that you're okay with everything so far, and here's some questions to start with.
STARTING THE ENQUIRY: EXPECTATIONS
First things first, let’s get your expectations out on in the open. Only fear and expectations can prevent clear seeing of no self.
1. What do you think will be different when you realize there’s no separate self?
2. What do you expect to happen as a result of this?
3. What do you want not to happen?
4. What are you hoping for?
5. Is there anything that seems to be missing in your life right now?
Best wishes,
Rowena
Welcome to Liberation Unleashed.
My name is Rowena and I am happy to be your guide. Please let me know what I should call you.
1. Here at LU we assist in the exploration of the idea of the separate self. This is a guiding based on experience that brings a shift in perception and is not a debate. It directly points to "what is" through the use of exercises, questions and dialogue. What is expected from you is to LOOK carefully to what is being pointed at. It is this simple LOOKING (not thinking) that brings a shift in perception.
2. Here, we are LOOKING directly into the experience of the senses, which is actually here and now, with thinking stripped away. It is also known as Direct Experience (DE) or Actual Experience (AE). In this way, we are aiming to discover what is truly happening without the story we tell ourselves. For this process to work you have to answer with 100% honesty, and not relying on thought, imagination or memory - just reporting your direct experience. That would also mean leaving spiritual teachings, philosophies and science away during the inquiry. If you have a meditation practice, please feel free to continue with it as usual – it might come helpful.
3. Please read the following documents from LU *carefully* and let me know if you have any reservations or doubts regarding them:
http://www.liberationunleashed.com/register/disclaimer/
and "Liberation Unleashed is not …” in the FAQ’s of LU.
http://liberationunleashed.com/about/faq/#faq-1041
4. Please make sure that you are subscribed to your thread. In the top left corner, next to "Post Reply" there is an icon that looks like a spanner. When you click on it there is a menu where you can select “Subscribe topic’. Click on it once. (To be sure that you are subscribed just refresh the page and if you click again should show “Unsubscribe topic”.)
6. Please answer all questions individually, not in a bundle, as this will assist us both in having a clear dialogue. Also it is advisable that you copy and paste questions asked into Word, answer them there and then copy and paste them to your thread. It will save you time in the long run, if a glitch in the system wipes out your answer.
7. When replying to a question it makes it a lot easier to follow the enquiry using the 'Quote Function' to highlight the questions and answers. Here's a video link:
https://www.youtube.com/watch?v=-fAToDNh9hQ
Throughout this exploration the questions that I would like you to answer are written in blue text. But please check and answer all questions even if I miss using the blue text!!
For the sake of the intensity of the inquiry let’s try to stick to a daily conversation. Of course, life happens, so if you need more time, please let me know. And I will do so as well.
What time zone are in? I am in Belgium which is CET
Please let me know that you're okay with everything so far, and here's some questions to start with.
STARTING THE ENQUIRY: EXPECTATIONS
First things first, let’s get your expectations out on in the open. Only fear and expectations can prevent clear seeing of no self.
1. What do you think will be different when you realize there’s no separate self?
2. What do you expect to happen as a result of this?
3. What do you want not to happen?
4. What are you hoping for?
5. Is there anything that seems to be missing in your life right now?
Best wishes,
Rowena
"Experience is an incredible explosion of energy appearing in inconceivable, infinite consciousness." Peter Brown, from Yoga of Radiant Presence,
Re: Help seeing through the separate self
Hi Rowena,
Thanks for offering to be my guide I am very excited to start this process! My name is Ellie and I am in the UK. We are currently on British Summer time so we are on GMT+1 at the moment.
I am okay with everything so far and have read everything you sent to me.
Thank you so much,
Ellie
Thanks for offering to be my guide I am very excited to start this process! My name is Ellie and I am in the UK. We are currently on British Summer time so we are on GMT+1 at the moment.
I am okay with everything so far and have read everything you sent to me.
I think I will be more present in the moment (not that you can be more present - where else can you be?!) and I will be in tune with the flow of life. I will be connected to life and not feel apart from it.1. What do you think will be different when you realize there’s no separate self?
When I first started on this journey I had quite a few expectations of this process. I initially discovered Buddhism when I was going through a bit of a life crisis and started down this road as I thought this would help me sort out all my problems! I have suffered from social anxiety but am a lot better now and isn’t as debilitating as it used to be. Having explored this further I am no longer expecting for realising no self to take away all my problems, in fact I will still feel emotions, good and bad, but once I realise there is no separate self they won't seem personal.2. What do you expect to happen as a result of this?
I don’t want to become isolated from my family and friends. Although they know I meditate regularly and I attend a local Buddhist centre, my husband in particular is scared that I am running away so I haven’t told him I am going through this process. I am worried he won’t understand but I don’t feel I can explain that this isn’t running away but will in fact make me present in each moment. Whenever I bring mindfulness into a conversation he always says - what have you been listening to now!3. What do you want not to happen?
I am hoping to find the truth and to discover my true nature. I am hoping that I will be able to experience reality as it is, not through the filtered lens of my mind.4. What are you hoping for?
It has seemed there has been something missing in my life for a long time. Although I have “everything” - a husband, children, loving family and friends, a job, security - I just always feel dissatisfied. I have tried changing jobs, taking up exercise, hobbies, meditation but nothing seems to change. Through this I have discovered non-duality and it feels like it has become a bit of an obsession. I can’t seem to think about anything else until I get to the truth.5. Is there anything that seems to be missing in your life right now?
Thank you so much,
Ellie
Re: Help seeing through the separate self
Hello Ellie,
Great to meet you on this thread and I am looking forward to our inquiry together. Let's look at a couple of the questions you answered.
3. What do you want not to happen?
5. Is there anything that seems to be missing in your life right now?
1. COLOURED SOCKS - HOW TO LOOK FOR THE NO SELF IN THE EXERCISES - I will be referring to this example throughout our inquiry as a reminder.
There is a BIG difference between knowing/believing that there is no self, and seeing that there is no self.
If you can’t see for yourself directly, you cannot describe what you see in your own words.
Here is an example to illustrate the difference:
If I ask you what colour socks (or underwear) you are wearing right now you have two ways to answer:
1. You can think about it, trying to remember, or guessing what colour they are. Or,
2. You can have a look at your socks and see what colour they ACTUALLY are!
You will agree that only by looking you could be 100% certain, right?
For the purpose of this inquiry, it is crucial that you are clear about this difference in the two ways of answering and stick only to the second way. We are only interested in looking at and seeing what is actually going on. We are only interested in Direct (Actual) Experience (DE/AE)- the actual experience that is right here and right now.
2. DIRECT OR ACTUAL EXPERIENCE refers to the raw information we get from the senses.
Thinking is included as a sense experience.
Seeing (colors)
Hearing (sounds)
Feeling or Sensing (sensations)
Tasting
Smelling
and
Thinking (thoughts - but not their content)
Hopefully you are clear about this; if not, please let me know if you would like any further clarification.
Direct Experience is not conceptual, or made of thought.
Direct experiencing happens before thought arrives to describe, interpret, explain it or give it meaning. The moment we attempt to communicate experience we introduce concepts. We then respond or identify with those concepts. Then that experience of responding gives birth to more stories (concepts) to which we respond and so on…
DIRECT EXPERIENCE OF DAILY ACTIVITIES
Here's an exercise that I would like you to try as many times throughout the day as you can. Label daily activities as simply color/image, sound, smell, taste, sensation, thought.
So for example, when having breakfast, become aware of the experiencing of a cup of coffee
Seeing a cup; simply= color
Smelling coffee; simply = smell
Feeling the warmth of the coffee cup; simply = sensation
Tasting the coffee; simply = taste
Hearing the spoon stirring the coffee; simply = sound
Thinking about drinking the coffee; simply = thought
Just break down daily activities into these categories (which are all Actual/Direct Experience) and report back with lists exactly like the one above.
The point is to understand the difference between what is actually being experienced (Direct Experience) and not what is interpretation (Indirect experience).
Please post several of your own observations in lists exactly like the one above.
Warmly,
Rowena
Great to meet you on this thread and I am looking forward to our inquiry together. Let's look at a couple of the questions you answered.
3. What do you want not to happen?
I understand you totally regarding this situation, having lived through it myself! Not everyone has the desire and curiosity to look deeper at 'reality'.I don’t want to become isolated from my family and friends. Although they know I meditate regularly and I attend a local Buddhist centre, my husband in particular is scared that I am running away so I haven’t told him I am going through this process. I am worried he won’t understand but I don’t feel I can explain that this isn’t running away but will in fact make me present in each moment. Whenever I bring mindfulness into a conversation he always says - what have you been listening to now!
5. Is there anything that seems to be missing in your life right now?
I can really feel your desire for the truth, this will serve you well in this inquiry. We will address your feelings of something missing and dissatisfaction shortly, but first of all I think it is helpful to really get you familiar with looking from direct experience (DE). So here goes:It has seemed there has been something missing in my life for a long time. Although I have “everything” - a husband, children, loving family and friends, a job, security - I just always feel dissatisfied. I have tried changing jobs, taking up exercise, hobbies, meditation but nothing seems to change. Through this I have discovered non-duality and it feels like it has become a bit of an obsession. I can’t seem to think about anything else until I get to the truth.
1. COLOURED SOCKS - HOW TO LOOK FOR THE NO SELF IN THE EXERCISES - I will be referring to this example throughout our inquiry as a reminder.
There is a BIG difference between knowing/believing that there is no self, and seeing that there is no self.
If you can’t see for yourself directly, you cannot describe what you see in your own words.
Here is an example to illustrate the difference:
If I ask you what colour socks (or underwear) you are wearing right now you have two ways to answer:
1. You can think about it, trying to remember, or guessing what colour they are. Or,
2. You can have a look at your socks and see what colour they ACTUALLY are!
You will agree that only by looking you could be 100% certain, right?
For the purpose of this inquiry, it is crucial that you are clear about this difference in the two ways of answering and stick only to the second way. We are only interested in looking at and seeing what is actually going on. We are only interested in Direct (Actual) Experience (DE/AE)- the actual experience that is right here and right now.
2. DIRECT OR ACTUAL EXPERIENCE refers to the raw information we get from the senses.
Thinking is included as a sense experience.
Seeing (colors)
Hearing (sounds)
Feeling or Sensing (sensations)
Tasting
Smelling
and
Thinking (thoughts - but not their content)
Hopefully you are clear about this; if not, please let me know if you would like any further clarification.
Direct Experience is not conceptual, or made of thought.
Direct experiencing happens before thought arrives to describe, interpret, explain it or give it meaning. The moment we attempt to communicate experience we introduce concepts. We then respond or identify with those concepts. Then that experience of responding gives birth to more stories (concepts) to which we respond and so on…
DIRECT EXPERIENCE OF DAILY ACTIVITIES
Here's an exercise that I would like you to try as many times throughout the day as you can. Label daily activities as simply color/image, sound, smell, taste, sensation, thought.
So for example, when having breakfast, become aware of the experiencing of a cup of coffee
Seeing a cup; simply= color
Smelling coffee; simply = smell
Feeling the warmth of the coffee cup; simply = sensation
Tasting the coffee; simply = taste
Hearing the spoon stirring the coffee; simply = sound
Thinking about drinking the coffee; simply = thought
Just break down daily activities into these categories (which are all Actual/Direct Experience) and report back with lists exactly like the one above.
The point is to understand the difference between what is actually being experienced (Direct Experience) and not what is interpretation (Indirect experience).
Please post several of your own observations in lists exactly like the one above.
Warmly,
Rowena
"Experience is an incredible explosion of energy appearing in inconceivable, infinite consciousness." Peter Brown, from Yoga of Radiant Presence,
Re: Help seeing through the separate self
Hi Rowena,
Yes great to meet you too! I have done a few observations this afternoon, please let me know if you would like me to do some more over the course of tomorrow.
Interacting with my dog
Seeing my dog; simply = colour
Calling my dog over; simply = sound
Feeling his soft fur; simply = sensation
Hearing my dog’s breathing; simply = sound
Thinking I love my dog; simply = thought
Smelling my dog’s coat; simply - smell
Looking at my clock
Seeing the clock; simply = colour/shape
Hearing the clock tick; simply = sound
Thinking about time; simply = thought
Pouring and drinking a cup of tea
Seeing the tea pot; simply = colour
Pouring the milk into the cup; simply = sound
Pouring the tea into the cup; simply = sound
Thinking I like the sound of the tea pouring; simply = thought
Holding the cup in my hands; simply = sensation
Sipping the tea; simply = taste
Talking to my daughter
Thinking she needs to hurry up; simply = thought
Calling my daughter; simply = sound
Hearing her reply; simply = sound
Hearing footsteps; simply = sound
Seeing my daughter; simply = colour
Typing on the keyboard
Thinking I need to write this down; simply = thought
Looking at the laptop; simply = colour
Touching the keys; simply = sensation
Hearing the click of keys; simply = sound
Eating an apple
Choosing an apple; simply = colour
Picking up the apple; simply = sensation
Biting into the apply; simply = sound
Smelling the apple; simply = smell
Chewing the apple; simply = taste
Thanks,
Ellie
Yes great to meet you too! I have done a few observations this afternoon, please let me know if you would like me to do some more over the course of tomorrow.
Interacting with my dog
Seeing my dog; simply = colour
Calling my dog over; simply = sound
Feeling his soft fur; simply = sensation
Hearing my dog’s breathing; simply = sound
Thinking I love my dog; simply = thought
Smelling my dog’s coat; simply - smell
Looking at my clock
Seeing the clock; simply = colour/shape
Hearing the clock tick; simply = sound
Thinking about time; simply = thought
Pouring and drinking a cup of tea
Seeing the tea pot; simply = colour
Pouring the milk into the cup; simply = sound
Pouring the tea into the cup; simply = sound
Thinking I like the sound of the tea pouring; simply = thought
Holding the cup in my hands; simply = sensation
Sipping the tea; simply = taste
Talking to my daughter
Thinking she needs to hurry up; simply = thought
Calling my daughter; simply = sound
Hearing her reply; simply = sound
Hearing footsteps; simply = sound
Seeing my daughter; simply = colour
Typing on the keyboard
Thinking I need to write this down; simply = thought
Looking at the laptop; simply = colour
Touching the keys; simply = sensation
Hearing the click of keys; simply = sound
Eating an apple
Choosing an apple; simply = colour
Picking up the apple; simply = sensation
Biting into the apply; simply = sound
Smelling the apple; simply = smell
Chewing the apple; simply = taste
Thanks,
Ellie
Re: Help seeing through the separate self
Hi Ellie,
That's great, I think you've got the idea. When you remember, take a moment to keep going with observing what's going on in this way, no need to write it down; just a new 'habit' to develop for 'seeing' clearly.
THOUGHTS LABEL EXPERIENCE
Here is an exercise which examines the way in which thoughts add labels to experience - it takes about 20 minutes and you will need a pen a paper. As with all the exercises going forward make sure you are comfortable and take a few deep breathes in order to be relaxed. This should not be considered just an intellectual exercise, but a kind of whole-body intuitive exercise attentive to the difference in the two perspectives. And you can't get it wrong!
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
I am thinking
I am writing.
Get right to the point, like the above, examples, 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 drop the “I am” label.
For example:
Sitting on a chair,
hearing clock ticking
looking at computer screen
feeling hungry
thinking
writing
Finally, try the two together; first say the activity with the "I am" label and next without: I am walking / walking
Pay attention to body sensations, watch what is happening in the body.
What is the body sensation when you say "I am ….."
What is the body sensation without the add-on of "I am…."?
At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:
1. Does one feel intuitively 'truer' or freer 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 between the two ways?
Warmly,
Rowena
That's great, I think you've got the idea. When you remember, take a moment to keep going with observing what's going on in this way, no need to write it down; just a new 'habit' to develop for 'seeing' clearly.
THOUGHTS LABEL EXPERIENCE
Here is an exercise which examines the way in which thoughts add labels to experience - it takes about 20 minutes and you will need a pen a paper. As with all the exercises going forward make sure you are comfortable and take a few deep breathes in order to be relaxed. This should not be considered just an intellectual exercise, but a kind of whole-body intuitive exercise attentive to the difference in the two perspectives. And you can't get it wrong!
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
I am thinking
I am writing.
Get right to the point, like the above, examples, 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 drop the “I am” label.
For example:
Sitting on a chair,
hearing clock ticking
looking at computer screen
feeling hungry
thinking
writing
Finally, try the two together; first say the activity with the "I am" label and next without: I am walking / walking
Pay attention to body sensations, watch what is happening in the body.
What is the body sensation when you say "I am ….."
What is the body sensation without the add-on of "I am…."?
At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:
1. Does one feel intuitively 'truer' or freer 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 between the two ways?
Warmly,
Rowena
"Experience is an incredible explosion of energy appearing in inconceivable, infinite consciousness." Peter Brown, from Yoga of Radiant Presence,
Re: Help seeing through the separate self
Dear Rowena,
Thank you so much for your reply - I have continued with the first exercise throughout today and I find it quite soothing in a way! Here is what I found with the second exercise, I got a bit interrupted so it wasn't the full 20 minutes but it was very interesting nonetheless!
I am sitting
I am typing
I am waiting
I am hearing my dog
I am hearing the clock ticking
I am thinking
I am typing
I am drinking water
I am tasting
I am sitting back
I am fidgeting
I am hearing the clock ticking
I am looking outside
I am folding my arms
I am looking around the room
I am drinking water
I am listening
I am looking at my daughter
I am hearing the gate close
I am hearing the door opening
I am hearing her talking
I am having a conversation
I am thinking
I am listening
Talking to my daughter
Thinking
Typing
Hearing the dog
Looking outside
Hearing birds sing
Typing
Hearing the keys
Waiting
Hearing the clock ticking
Thinking
Hearing the dog sigh
Looking outside
Hearing my daughter upstairs
Hearing the clock tick
Hearing footsteps
Twiddling fingers
Sighing
Stretching
Sipping water
Tasting water
Hearing the sound of the glass
Scratching
Thinking
What is the body sensation without the add-on of "I am…."? - this feels more open, maybe from my heart more.
Warmly,
Ellie
Thank you so much for your reply - I have continued with the first exercise throughout today and I find it quite soothing in a way! Here is what I found with the second exercise, I got a bit interrupted so it wasn't the full 20 minutes but it was very interesting nonetheless!
I am sitting
I am typing
I am waiting
I am hearing my dog
I am hearing the clock ticking
I am thinking
I am typing
I am drinking water
I am tasting
I am sitting back
I am fidgeting
I am hearing the clock ticking
I am looking outside
I am folding my arms
I am looking around the room
I am drinking water
I am listening
I am looking at my daughter
I am hearing the gate close
I am hearing the door opening
I am hearing her talking
I am having a conversation
I am thinking
I am listening
Talking to my daughter
Thinking
Typing
Hearing the dog
Looking outside
Hearing birds sing
Typing
Hearing the keys
Waiting
Hearing the clock ticking
Thinking
Hearing the dog sigh
Looking outside
Hearing my daughter upstairs
Hearing the clock tick
Hearing footsteps
Twiddling fingers
Sighing
Stretching
Sipping water
Tasting water
Hearing the sound of the glass
Scratching
Thinking
I think the second one feels freer, the first one feels much more forced, like it is something that is being done rather than just the free flowing experience.1. Does one feel intuitively 'truer' or freer than the other, and If so, which one?
Without labels there is just the raw experience, there is no thought being overlaid, it is just what is truely here right now before I start adding narration to it.2. What is here without labels?
Sometime they just describe it, for example if I am using the label - my dog - this is just so I can communicate and people know what I am talking about. However I find most of the time, I am constantly labelling things such I am feeling this or that, or if I have a feeling I will say - I am feeling anxious, it is my anxiety and it is personal to me.3. Do labels affect the experience or just describe it?
What is the body sensation when you say "I am ….." - this feels more like it is in my head, there is definitely a contraction there4. Did you notice any differences in the body between the two ways?
What is the body sensation without the add-on of "I am…."? - this feels more open, maybe from my heart more.
Warmly,
Ellie
Re: Help seeing through the separate self
Hello Ellie,
I can see the exercise went well for you.... here's a little feed-back:
1. Does one feel intuitively 'truer' or freer than the other, and If so, which one?
3. Do labels affect the experience or just describe it?
4. Did you notice any differences in the body between the two ways?
Here is an exercise that follows on from the last one:
HOW TO DISTINGUISH WHAT FEELS FREE AND ALIVE (TRUE) FROM WHAT FEELS CONTRACTED (FALSE)
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 might have been 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."
In conventional or consensus reality we are not going to be airing everything that is going on in our lives, but it is important that we become aware of our inner state of body sensations. While the body sensations are true, meaning that our direct experience of them is real, the way we interpret them can be misleading.
Lies can be intentional or unintentional, conscious or unconscious, even so automatic that we ourselves are fooled, and this last point is the most important.
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 can be felt in the upper body, often in the heart, solar plexus or arms, 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.
What you felt in the exercise above.
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. You 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 body 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 felt. Bodies can feel hot or cold, heavy or light, contraction or expansion, etc.
Also FYI "Peaceful" is an interpretation of a body sensation, not the sensation itself.
To find the sensation itself, ask yourself "How does peaceful FEEL in the body."
Do you see that?
Do you see the difference between Actual Sensation & the thought interpretation of Sensation?
Interpretation is always an overlay of thought connected to a direct experience of body sensation.
Let me know how you get on with this.
Warmly,
Rowena
I can see the exercise went well for you.... here's a little feed-back:
1. Does one feel intuitively 'truer' or freer than the other, and If so, which one?
YES! When there's some kind of 'owning' of experience, i.e. I am doing....etc. that creates the experience of a subtle sensation of forcing or contraction.I think the second one feels freer, the first one feels much more forced, like it is something that is being done rather than just the free flowing experience.
3. Do labels affect the experience or just describe it?
The sense of it being personal to a 'me', we will be looking into throughout our investigations together. In the meantime, I suggest that you use the same practice with your inner feelings. Notice when something like anxiety arises and instead of putting the personal label of "I am" to the feeling, label the feeling directly: "feeling anxious"Sometime they just describe it, for example if I am using the label - my dog - this is just so I can communicate and people know what I am talking about. However I find most of the time, I am constantly labelling things such I am feeling this or that, or if I have a feeling I will say - I am feeling anxious, it is my anxiety and it is personal to me.
4. Did you notice any differences in the body between the two ways?
YES! <3What is the body sensation when you say "I am ….." - this feels more like it is in my head, there is definitely a contraction there
What is the body sensation without the add-on of "I am…."? - this feels more open, maybe from my heart more.
Here is an exercise that follows on from the last one:
HOW TO DISTINGUISH WHAT FEELS FREE AND ALIVE (TRUE) FROM WHAT FEELS CONTRACTED (FALSE)
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 might have been 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."
In conventional or consensus reality we are not going to be airing everything that is going on in our lives, but it is important that we become aware of our inner state of body sensations. While the body sensations are true, meaning that our direct experience of them is real, the way we interpret them can be misleading.
Lies can be intentional or unintentional, conscious or unconscious, even so automatic that we ourselves are fooled, and this last point is the most important.
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 can be felt in the upper body, often in the heart, solar plexus or arms, 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.
What you felt in the exercise above.
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. You 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 body 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 felt. Bodies can feel hot or cold, heavy or light, contraction or expansion, etc.
Also FYI "Peaceful" is an interpretation of a body sensation, not the sensation itself.
To find the sensation itself, ask yourself "How does peaceful FEEL in the body."
Do you see that?
Do you see the difference between Actual Sensation & the thought interpretation of Sensation?
Interpretation is always an overlay of thought connected to a direct experience of body sensation.
Let me know how you get on with this.
Warmly,
Rowena
"Experience is an incredible explosion of energy appearing in inconceivable, infinite consciousness." Peter Brown, from Yoga of Radiant Presence,
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