Newbie

[Anastacia42]

Hi Alan,

Here again is your example to follow:

So, for example, when having breakfast, become aware of:

Seeing a cup, simply = image/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
Thought about drinking the coffee, simply = thought

Just break down daily activities into these categories (which are all actual/direct experience) and report back how it goes.



Here is a new example:

Sitting in car in parking lot.

Seeing steering wheel is only color. ( steering wheel is a story we made up. The only thing that doesn't go away when I look is the color., not even the name of the color. Which is also made up.)

Hearing air conditioner is only sound.

Feeling my butt on the seat is only sensation.

Tasting sensation in my mouth. Only taste. Not some story of not having brushed my teeth since lunch.!

Smell of car engine is only a smell. Everything else is story Car is story. Engine is story. Oil is story.

Thinking about writing this reply to you. Is only thought arising. Nothing about writing or you is real. Just thought arising.


Now, it will not do if you simply copy the words. We are asking you to actually LOOK and do the exercise. It is the doing that is important but you have to tell me what you did so I can see how you're doing.

Warmly,

[Allybally]

Hi Stacey,

Thanks I had written a reply before but it disappeared. But I understand what you mean now.

My dog is next to me:
He has brown and black fur=image/colour
He feels fluffy=sensation
He feels warm=sensation

Theres a fish tank across the room:
I can see yellow, blue, red fish=image/colour
The filter is running=sound
The air pump is running=sound
The air pump is putting out bubble=image

I'm using my laptop:
The screen is bright=image/colour
I can hear the keys tapping=sound
I can feel the keys under my fingers=sensation
I'm sitting on the sofa and can feel it on my back and legs=sensation
The laptop is on my knee, I can feel the pressure=sensation

Hope thats better,
Thanks,
Alan

[Anastacia42]

Yes, good.

Now do some with thoughts.

We are building the basic skills to be able to see that there is no self.

Warmly (Very! It's 90° here = sensation)

[Allybally]

Hi Stacy,

Now do some with thoughts.

I should reply to the forum post=thought
I'm typing=sensation
Typing=sound
looking at keys=image colour
I should probably be working=thought
I looked outside=image
Its not such good weather=thought.

I looked at the plant on my desk=image/colour
its not growing very well=thought
I looked at the pot its in, its blue=image/colour
I touched the leaves=sensation

Thanks,
Alan

[Anastacia42]

Good morning,

Yes, that is how we notice Actual Experience vs. made-up story that has no basis in reality, including self.

Now let's do an exercise to help further distinguish between what I call "story" or "content" and the simple fact of Direct or Actual Experience (DE or AE).

DE is color, sound, sensation, smell, taste and the fact of thought arising (but not the content of that thought or the story that thought tells.)

If you have a "real" apple then you can use that for this exercise.



Have a look at an apple. When "looking at an apple," there's color; a thought saying "apple;" and maybe a thought saying, "I'm looking at an apple."

What is known for sure? Color is known and thoughts are known.

What about the content of thoughts, the story, what they describe?

Actual experience does not refer to thoughts ABOUT something - because that is only more thought. Actual experience is sound, thought, color, smell, taste, sensation and the fact of a thought arising.

Is there really an ‘apple’ here, or only color and a thought ABOUT "apple?"

Can "apple" be found in actual experience?

While these thoughts are known, what they talk ABOUT can't be found in Actual Experience (AE.)

This is what is meant by "looking in actual experience." What you know for sure, and, is always here.

Taste labeled "apple" is known.
Color labeled "apple" is known.
Sensation labeled "apple" is known (when apple is touched).
Smell labelled "apple’ is known.
Thought about/of an "apple" is known.

However, is an apple actually known?

Let me know what you find.

Much love,

[Allybally]

Is there really an ‘apple’ here, or only color and a thought ABOUT "apple?"

However, is an apple actually known?

The only things I can be sure of is that there is a shape there that has a colour that I can see, I can touch it and that gives me a sensation in my hand, I can bite into it and that will give me a sensation of taste and pressure and sound.
No I do not directly experience an apple as a whole just individual properties of the apple as senses.

Thanks,
Alan

[Anastacia42]

Thank you, Alan.

Yes. That's how it is. "Apple" is something we made up. There is no apple. Just the sensory experience you describe and thoughts arising (but not their content or story).

Finding the Gap

This exercise has a dual purpose. Firstly, to become aware of each and every though as
they appear. Secondly, the careful looking for the gap is an example of how carefully to
look when looking for the ‘separate self’.

Here is a step-by-step description of how to look at thoughts. First thing is to sit for at least
10-15 minutes quietly somewhere, several times throughout your day. Close your eyes
and just notice thoughts. Don’t engage with any thought, just notice them.

1. Notice the current thought that is present.

Like when you sit observing the body, a thought might arise “this is my feet” or “here is a
pain” or “my breathing is too quick” or “I am bored with this exercise” or “I have better
things to do” or any sorts of thoughts.

2. This thought will pass and another thought will come. So just observe this thought
passing.

3. Then wait for the next thought to come.

4. When the next thought is present, just notice it, and see how it passes.

5. Then wait for the next thought to come.

6. Repeat #4 and #5 many-many times.

Between the 2 thoughts there is a gap. It can be very short or subtle, just a second or a
few seconds before the next thought come in.

This is how to look at thoughts:-

Looking how they come and go, and
Observing the short gap between them.
Noticing how the current thought is passing.
And waiting for the next thought to come.

Please do the following exercise:

Throughout your waking day, try to observe the gap between thoughts as often as
possible. It can be done by noticing that ‘thinking’ is happening right now, then stop and
just simply wait for the next thought to come. In the ‘waiting’ there is a gap between two
thoughts.

Write and let me know how these go.

You only replied with 2 examples on the previous exercise. I don't need many, many repetitions, but you do. This is a practice, more like a meditation, not something we do just once and check it off a list. These types of observations are building skill, so the more you do them, the better.

Much love,

[Allybally]

Ok thanks. So i should be trying to notice the gap and breaking down things into the basic senses throughout the day?

[Anastacia42]

Hi Alan,

Right now, just do the noticing of the Gap. One exercise at a time.

Warmly,

[Allybally]

Hi Stacy,

I tried finding the gap yesterday and found it hard. I was forcing myself to try to have thoughts so that i could see the gap. Then wasnt sure if the gap was actually there as i was thinking about watching for it.

Today was a bit better. I felt i was seeing the gap more clearly and it wasnt so forced. I also felt after a ehile with my eyes closed that i wasnt sort of in my body. Almost like i was hearing sounds etc but that they werent necessarily in a direction away from me with body as a centre and that things were more spacious. Does that make any sense?

Thanks,
Alan

[Anastacia42]

Good morning, Alan!

I tried finding the gap yesterday and found it hard. I was forcing myself to try to have thoughts so that i could see the gap. Then wasnt sure if the gap was actually there as i was thinking about watching for it.

Today was a bit better. I felt i was seeing the gap more clearly and it wasnt so forced.

Yes, when we try to force it is IS hard. No forcing. A comfortable sense of leisure is essential. Relax.

You are not trying to "make" something happen. You are "allowing" what is already there.

I also felt after a ehile with my eyes closed that i wasnt sort of in my body. Almost like i was hearing sounds etc but that they werent necessarily in a direction away from me with body as a centre and that things were more spacious. Does that make any sense?

Yes, probably you were relaxing more into what is and not forcing things. Life or Awareness IS "more spacious" when we relax into what is already there.

This is good progress! Keep going until relaxation and noticing is easy. Report each time for feedback.

Much love,

[Allybally]

Hi Stacy,

I have been practicing this a bit more and it seems to be going fine, I'm able to let things come and go more easily and observe the quiet gaps between thoughts. Sometimes its longer sometimes shorter. Just to let you know I am away this weekend so I might not be able to respond much by email but if you have another exercise I'm happy to try it over the weekend. I will be back on Monday night. Hope you're well.

Thanks,
Alan

[Anastacia42]

Hi Alan!

It sounds like you're doing well at finding the gap between thoughts. It's something you can do anytime you like.

Here is another exercise you can try over the weekend:

It is also a thought exercise.

Sit quietly for about 30 minutes and notice the arising thoughts. Just let them appear as they appear. Try your best to COMPLETELY ignore what they are saying and just notice how they appear without you doing anything at all.


Where are they coming from and going to?

Did you do anything to make a particular thought or thoughts appear?

Could you have done anything to make a different thought appear at that exact moment instead?

Can you predict your next thought?

Can you select from a range of thoughts to have only pleasant thoughts?

Can you choose not to have painful, negative or fearful thoughts?

Can you pick and choose any kind of thought?

Is it possible to prevent a thought from appearing?

It seems that thought has some logical ordered appearance, but look carefully and just notice if there is an organised sequence? Or is that just another thought that says ‘these thoughts are in sequence’ or “they take content from previous thought”, or that ‘one thought follows another thought’?

Remember to relax and enjoy! Have a good weekend.

Much love,

[Allybally]

Hi Stacy,

Hope you are well, had a long weekend away and got some try to look at the latest exercise. Some responses below.

Where are they coming from and going to?

They don't appear to come from anywhere and they disappear to the same place.

Did you do anything to make a particular thought or thoughts appear?

No the thoughts come and go on their own, they aren't made by me

Can you predict your next thought?

No I can't

Can you select from a range of thoughts to have only pleasant thoughts?

No, I wish I could! Both positive and negative thoughts occur

Is it possible to prevent a thought from appearing?

No its not, its involuntary

It seems that thought has some logical ordered appearance, but look carefully and just notice if there is an organised sequence? Or is that just another thought that says ‘these thoughts are in sequence’ or “they take content from previous thought”, or that ‘one thought follows another thought’?

When meditating/eyes closed no there does not seem to be any logical sequence, things are random. When I'm working on a project at work I see my mind wanders and my thoughts jump back and forth between my work and other things. So things appear less random. i.e. I'm obviously able to follow a sequence of thoughts to solve a problem, but there may be other thoughts interspersed at random. If that makes sense.

The results have been quite surprising!

Thanks,
Alan

[Anastacia42]

Good afternoon, Alan!

Sounds like you're having fun and relaxing with the exercises. Excellent!

When I'm working on a project at work I see my mind wanders and my thoughts jump back and forth between my work and other things. So things appear less random. i.e. I'm obviously able to follow a sequence of thoughts to solve a problem, but there may be other thoughts interspersed at random. If that makes sense.

How is it "obvious" that you "follow a sequence of thoughts?" Or "solve a "'problem?'"

Tell me specifically how you do this when

the thoughts come and go on their own, they aren't made by me

and you cannot predict your next thought.

What steps do you follow to do this? Can you reliably "follow a sequence of thought" or "solve a "'problem'?"

The results have been quite surprising!

Surprising how? Can you say more about this?

Do this a bit more and see what you discover.

Much love,