The Gate

Hi Tom,

This is good, however there is still quite a bit of noise.

smelling orange scent = breathing in / cool sensation on nostril

Is "breathing in" one of the 6 things in DE? We will describe everything within the 6 terms of DE only.
Look closer.
Is taking a breath anything more than one sensation after the other, that thought then labels as a breath?

cool sensation on nostril

Is there such a thing as "coolness" in DE? Or is coolness also just a sensation?
Also, what nostril? Can you see/hear/smell/sense/taste anything such as a "nostril" when smelling the orange scent?
Even if we were able to see our own nostril in some twisted world, would it not still be simply an image (just seeing) in DE?

So, smelling orange scent = smell (just smelling), sensation (just sensing)
Do you see this?

Can you try the other listed items without the labels and strictly stick to DE?

I will point to a few more for reference and clarity:

smelling incense = breathing through the nose / slight tickling

breathing = sensations (just sensing)
nose = image (just seeing)
slight tickling = sensation (just sensing)
So smelling incense = sensations (just sensing), image (just seeing)

tasting mintiness in mouth after brushing teeth = tingling on tongue / dryness

tingling = sensation (just sensing)
dryness = sensation (just sensing)
Is there a "tongue" in direct experience, or is it an image (just seeing)?
So tasting mintiness in mouth after brushing teeth = sensation (just sensing)

The point of this exercise is to distinguish content of thoughts or stories from Direct Experience.

Let's not be hypnotized by the seeming variety of what appears, and realize that in reality, all that is ever happening is just seeing, just smelling, just hearing, just tasting, just sensing, and just thoughts arising (that then label what was seen, smelt, heard, tasted and sensed). Do you see this?

Lets try over x

Loving,
Ankita

Hi Ankita,

Is "breathing in" one of the 6 things in DE?
Is taking a breath anything more than one sensation after the other, that thought then labels as a breath?
Thats true, when I look at 'smell' it appears as breathing ah yes this is a sensation. Looks like some concepts being held like 'nose' and 'breathing'.


Is there such a thing as "coolness" in DE? Or is coolness also just a sensation?
Yes true seems like I was describing the sensation using thought.

Also, what nostril? Can you see/hear/smell/sense/taste anything such as a "nostril" when smelling the orange scent?
hahah exactly, no the 'nostril' is a thought.

Even if we were able to see our own nostril in some twisted world, would it not still be simply an image (just seeing) in DE?
Do you see this?
I see this and that would be an interesting world. Although looking now I can see a blurry outline of mine and now I can't unsee it!

Can you try the other listed items without the labels and strictly stick to DE?
Yeah I will do this again today and get back to you. Some resistance appears about 'going into' DE, so interesting that is how it appears when DE is always happening. Seems to be a stickiness to thought.

Is there a "tongue" in direct experience, or is it an image (just seeing)?
Ahah woah yeah, breath tongue nostril seem to be assumptions. I would say tongue is a thought.

Do you see this?
I see this and yes hypnotized is a good way to describe it, there is a labelling of sensation with thoughts.

Love,

Tom

Hi Ankita,

Is "breathing in" one of the 6 things in DE?

Is taking a breath anything more than one sensation after the other, that thought then labels as a breath?

Thats true, when I look at 'smell' it appears as breathing ah yes this is a sensation. Looks like some concepts being held like 'nose' and 'breathing'.

Is there such a thing as "coolness" in DE? Or is coolness also just a sensation?

Yes true seems like I was describing the sensation using thought.

Also, what nostril? Can you see/hear/smell/sense/taste anything such as a "nostril" when smelling the orange scent?

hahah exactly, no the 'nostril' is a thought.

Even if we were able to see our own nostril in some twisted world, would it not still be simply an image (just seeing) in DE?

Do you see this?

I see this and that would be an interesting world. Although looking now I can see a blurry outline of mine and now I can't unsee it!

Can you try the other listed items without the labels and strictly stick to DE?

Yeah I will do this again today and get back to you. Some resistance appears about 'going into' DE, so interesting that is how it appears when DE is always happening. Seems to be a stickiness to thought.

Is there a "tongue" in direct experience, or is it an image (just seeing)?

Ahah woah yeah, breath tongue nostril seem to be assumptions. I would say tongue is a thought.

Do you see this?

I see this and yes hypnotized is a good way to describe it, there is a labelling of sensation with thoughts.

Love,

Tom

Hi Tom,

:) Lovely. I await your new answers for the exercise.

Ankita

Hi Ankita,

Hope you had a nice weekend.

I have been making effort to practise DE:

working on my laptop

seeing the screen = just seeing / images
smelling nothing in particular = just smelling / sensation
hearing a low buzz = just hearing
tasting aftertaste of tea = sensation + thought
sensing weight of body in chair = just sensing
thoughts about DE = just thoughts


holding phone

seeing the screen = just seeing
smelling coffee = sensation + thought
hearing music = just hearing
tasting coffee = sensation + thought
sensing body = sensing
thoughts about friend = thoughts


Sitting on train

Seeing the train: just seeing
Hearing talking: hearing
Sensing sitting on the seat: sensations
Thoughts about the night ahead: thoughts
Smelling perfume: just smelling
Tasting bitterness: sensations

Its funny, there is the inclination of 'I' will direct experience this now, firstly as if it will be a different experience and
secondly that I am not directly experiencing this already.

Useful practise as there is a tendency to get lost in thoughts.

thanks (:

Tom

Hi Tom,

For momentum, let's try to stick to an everyday enquiry. If something comes up, it is understandable of course, however please let me know that you will need more time. :o)

Great LOOKING on the DE exercise!

Its funny, there is the inclination of 'I' will direct experience this now, firstly as if it will be a different experience and secondly that I am not directly experiencing this already.

Notice that "I will direct experience this now" is also a thought. Can a thought experience anything?
Are there any expectations that DE will somehow be richer, more of anything?
Can seeing be more of seeing, hearing be more of hearing, etc?

Let's try this exercise next:
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?

I look forward to your answers.

Warmly,
Ankita

Hi Ankita,

I agree and will stick to everyday from here on in :) although I am having surgery on my knee 13/03 so that may disrupt for a day or two.

Can a thought experience anything?
Are there any expectations that DE will somehow be richer, more of anything?
Can seeing be more of seeing, hearing be more of hearing, etc?

A thought cannot experience anything.
No
No


Mind Labeling Experience

I am sitting on a chair cross legged
I am noticing my eyes straining
I can feel tension in my stomach
I am starting to breathe more deeply
I am feeling tired
I am looking for things to say I am experiencing
I notice the quiet hum of my laptop
I start to relax and focus on breathing

sensations felt on skin
cotraction in stomach
hearing keyboard
stretching out different parts of the body
yawning
breathing slow and relaxed
experience becomes thinking about work tomorrow
return to body

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

what an awesome experiment! It feels like a completely different experience but nothing changed.
Reading both back the first reads like a story that describes the experience while the second is the experience.
When describing the experience not using the I, the experience changed. Became quieter and less dramatic in comparison.
I am not sure if one is truer than the other but the second one is closer to what is actually experienced without adding on.

2. What is here without labels?

how to describe without labelling... nothing? everything?

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

I did not realise it fully before but they change the experience / create a different experience.
In the first one there was an experience of an 'i' getting bored, thinking about going to sleep
In the second that story was not present and the experience was more about sensation than thought.

4. Did you notice any differences in the body?

felt sensations more in the second one, also was more awareness of breath which allowed for relaxation.

I appreciate you and look forward to your response!

love,
Tom

Hi Tom,

No worries. Here's wishing the surgery goes well and you come out feeling great and dandy. x

Reading both back the first reads like a story that describes the experience while the second is the experience.

Yes!!

I did not realise it fully before but they change the experience / create a different experience.
In the first one there was an experience of an 'i' getting bored, thinking about going to sleep
In the second that story was not present and the experience was more about sensation than thought.

I understand what you mean, and you are right!
Let me ask you this question in a different phrasing to get to the point:
Do the stories about what is being looked at change what is looked at?
For instance:
What colour do you experience this word in - GREEN?
Can the label "Green" change the colour of the word from blue to green?
Can the label "Green" influence its blueness?
Can thought stories of greenness change this word's blueness?

Now read this question again: Do labels affect the experience or just describe it?

:)

felt sensations more in the second one, also was more awareness of breath which allowed for relaxation.

I am not sure if one is truer than the other but the second one is closer to what is actually experienced without adding on.

I can feel tension in my stomach

It is wonderful that you are sensitive and in tune with the sensations of contraction and relaxation.

This exercise was meant to show how stressful the "I" thought is, and I believe you see it. Stacy, who has been guiding here for many years now, recommends using these sensations as tools 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, but at that moment, you might be grieving the death of your dog, you might have a slight sore throat & a headache, but you didn't feel like sharing all of that with the grocery clerk, so you lie, "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 of 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.

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.

Here's a clue: it is not that peaceful sensation you felt when you omitted the "I" in the previous exercise.

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?

Lovingly,
Ankita

No worries. Here's wishing the surgery goes well and you come out feeling great and dandy. x

haha thanks to you (:

Do the stories about what is being looked at change what is looked at?

Oh yes I understand what you are getting at now.
No the stories about what is being looked at does not change what is looked at.

What colour do you experience this word in - GREEN?
Can the label "Green" change the colour of the word from blue to green?
Can the label "Green" influence its blueness?
Can thought stories of greenness change this word's blueness?

Blue
No
No
No

Do labels affect the experience or just describe it?

Labels just describe the experience. There is a part of me that believes that labels can affect the experience based on the exercise with and without an 'I'. When labelling sensations it created a storyline which appeared to be my actual experience. Labelling in a different way may have created a different experience. Although, I was not consciously labelling things. It was more like how I was interpreting sensations. So maybe labelling could affect the way experience is interpreted but not the actual experience. let me know your thoughts here as there is a little bit of confusion for me!

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

Initially heart beats faster and 'butterflies' in stomach felt which feels like a hollowness.

A recent lie would be when my mother asked how my day was, I didn't want to share the depths of my emotions and cause her worry so I just said it was a weird day.

What is found?

What is found is a closing up / contraction / tightness in the gut. Not sure about the heart, not expansive.

When I think about times I have suspected people are lying it makes the body feel heavy around the gut and restless / hypersensitive / on high alert

Do you see that?

I see that and expansive would have been more accurate in describing the sensation in the body.

Love,
Tom

Dear Tom,

Let me get back to you shortly. x

Hi Tom,

Sorry for the delay! :o) Hope you've been well x

Great looking!

When labelling sensations it created a storyline which appeared to be my actual experience. Labelling in a different way may have created a different experience. Although, I was not consciously labelling things. It was more like how I was interpreting sensations. So maybe labelling could affect the way experience is interpreted but not the actual experience. let me know your thoughts here as there is a little bit of confusion for me!

Spot on!
Thoughts make no difference to the actual experience/ DE/ reality, but believing in them creates the drama of highs and lows, of suffering and illusory happiness. You will see that thought content that is followed by sensations labelled pleasant, and thought content that is followed by sensations labelled unpleasant -- both are equally inaccurate.

Perhaps the next exercise will make it clearer:

Friend/Stranger

Bring up a thought about a character labeled "friend."

Then bring up a thought about a character labeled "stranger."

Compare these thoughts.

Is there a difference in these thoughts?

Is there a true difference or is it just different content?

Now, bring up a thought about a character labeled "friend."

After that, look at a thought about the character labelled "me.”

Is there a difference?

Is there anything special about thoughts with the content "me-character?"

Let me know what is found.

Labeling the day, the Sensations, etc. does nothing to reduce their beauty or joy, but can hide them from our awareness.

Lovingly,
Ankita

Hi Ankita,

No worries all is well, I hope you are too (:

Is there a difference in these thoughts?

They are both just thoughts but it seemsthat I am immediately pulled into the content of each one initially

Is there a true difference or is it just different content?

Just the content

Is there a difference?

ahaha thats a good one. At first I was going to respond that it feels more sticky and there is a sense of belief. After looking more it is seen that it is all made up of labels. The same labels used to describe the friend / stranger character area also applied to 'me'.

Is there anything special about thoughts with the content "me-character?"

They are just thoughts, the same as when labeling anything. When I look for if there is a reason that they would be special I can't find one. Saying this, there is a sense that thoughts about 'me' are more important than other thoughts. Why? When I look it is hard to distinguish thoughts about 'me' vs other things. It leads to the fact that thoughts seem to arise from somewhere but I am not controlling them. Even this is a thought. silence. I have noticed that with this inquiry into thoughts that it leads back to being aware that thoughts arise of their own accord and then just seeing / perceiving or not even that, not being separate.

Labeling the day, the Sensations, etc. does nothing to reduce their beauty or joy, but can hide them from our awareness.

Beautiful <3

It is a suprise everytime to discover that everything is just being or arising and falling of itself.

LOVE

Tom

Tom,

I have noticed that with this inquiry into thoughts that it leads back to being aware that thoughts arise of their own accord and then just seeing / perceiving or not even that, not being separate.

It is a suprise everytime to discover that everything is just being or arising and falling of itself.

How does it FEEL to see this?

Lovingly,
Ankita

How does it FEEL to see this?

It feels like 'oh yeah' and natural.

Tom,

That's wonderful to read.

It is a good time to return to some of the things we left for later earlier in the conversation.

One such thing is "control". Here is a pointer for that:

Palm Flipping Exercise

1. Hold a hand in front of you; palm turned down.

2. Now turn the palm up. And down...and up and so on.

Watch like a hawk.

Don't go to thoughts – examine your direct experience.

Do this as many times as you like, and each time inquire:

How is the movement controlled?

Does a thought control it?

Can a ‘controller’ of any description be located?

How is the decision made to turn the hand over? Track any decision point when a thought MADE THE DECISION to turn the hand over and the hand turns over immediately.

Who or what chose which hand - the left or right hand for the exercise?

Can you find a separate individual or anything that is choosing when to turn the palm up or down?


Warmly,
Ankita

PS: Sending love your way for the surgery! Rest well.