Freedom

[Bluejay]

Hi Petro,

Nicely done!

Only one thing...

Seeing food, simply = image/colours/shapes

Do you see that shapes are also thought?

It is noticeable how the mind makes a story and goes into commentary and labelling. Mind is quite the labelling machine for example names of birds, plants, food etc. Also, a narrator - jumping back into memories and forward into planning. It was good to stay with direct experience and observe this as 'thought'.

Yes, exactly!

Here's the next one:

Mind Labeling

Here is an exercise which examines how the mind labels experience. This takes about 20 minutes and you will need pen a paper.

This exercise is broken into 2 x 10 minute parts. For each 10 minute part pay attention to any bodily sensation (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 second ten minutes continue writing down what you are experiencing but this time without using the word “I”.

Describe the experience as it is happening using verbs.

For example:

- Sitting on a chair
- Typing
- Breathing
- Blinking
- Hearing the clock
- Hunger

(Watch what is happening in the body.)

At the end of the twenty minutes compare the two ways in which the experience was labeled 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?

Enjoy! :)

[Equanimity99]

Hi Henri, hope you are well. Here is the feedback on the labelling exercise.

Do you see that shapes are also thought?

Yes! 

Mind Labeling
Here is an exercise which examines how the mind labels experience. This takes about 20 minutes and you will need pen a paper.
This exercise is broken into 2 x 10 minute parts. For each 10 minute part pay attention to any bodily sensation (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 second ten minutes continue writing down what you are experiencing but this time without using the word “I”.
Describe the experience as it is happening using verbs.
For example:
- Sitting on a chair
- Typing
- Breathing
- Blinking
- Hearing the clock
- Hunger
(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?

1. Yes, the second part is 'more true’ as there is just the experience for example just sitting. 'I' is not real and identification is not real.
2. There is just experience coming and going, just life ‘life-ing’. Just being.
3. The experience itself is not affected it is just described.
4. Yes, a label with an ‘I’ attached feels different in the body to a label without an ‘I’. Without the ‘I’ feels flowing, spacious and easy with an ‘I’ feels more rigid and forceful. With an ‘I’ the body tighten, without an ‘I’ the body feels easy and relaxed.

Thank you!

[Bluejay]

Hey Petro,

Okay, excellent. No comments from me :)

Here's the next one:

Actual/Direct Experience - Apple

Have a look at an apple (or any fruit you like.) If you have a ‘real’ apple, you can use it for this exercise.



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, what do they describe?

Actual experience does not refer to thoughts about something, because that is only just more thought.

Actual experience is sound, thought, color, smell, taste, sensation and the fact of thought arising, but not its content.

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.

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 labeled ‘apple’ is known
- Thought about/of an ‘apple’ is known

However, is an apple actually known?

Enjoy and let me know what you find out :)

[Equanimity99]

Actual/Direct Experience - Apple
Have a look at an apple (or any fruit you like.) If you have a ‘real’ apple, you can use it for this exercise.
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, what do they describe?
Actual experience does not refer to thoughts about something, because that is only just more thought.
Actual experience is sound, thought, color, smell, taste, sensation and the fact of thought arising, but not its content.
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.
This is what is meant by "looking in actual experience." What you know for sure, and, is always here.
- Taste labelled ‘apple’ is known
- Color labelled ‘apple’ is known
- Sensation labelled ‘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?

Apple can't be found in actual experience, it is the name or label for a certain expression of life. It's like the example of a few buildings and books that we label a university. Was just looking at a bird and saw that bird is just the label used for that expression of life. All these labels are thought. Or just a short way to be able to refer to taste, colour, sensation, smell and thought about a particular expression. When I don't label something I see it anew, with fresh eyes, the miracle of it.

Thanks Henri.

[Bluejay]

Yes, exactly. Good. :)

Now this:

Observing Thoughts

Here is a thought exercise. Sit quietly for about 30 minutes and notice the arising thoughts. Just let them 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 the next thought?

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

Do you control where attention goes?

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 may seem like thoughts are ordered logically, but look carefully. Is there an organized sequence? Or is it just another thought that says 'these thoughts are in sequence' or 'they take content from previous thoughts' or 'one thought follows another thought'?

Let me know what you find :)

[Equanimity99]

Thank you Henri. I'm going away for a few days. Will look at this over the next few days and get back to you with feedback when I get back.
Best
Petro

[Bluejay]

Got it. Thanks for letting me know :)

[Equanimity99]

Hi Henri, I'm back :-)
There were several opportunities to observe this over the last few days and this is what it seems like.

Here is a thought exercise. Sit quietly for about 30 minutes and notice the arising thoughts. Just let them 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?

They just come and go, not from or to anywhere.

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

No

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

No

Can you predict the next thought?

No

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

No

Do you control where attention goes?

In meditation, it seemed that thoughts can be less 'loud' and more like white noise in the background when I pay attention to body sensations or breath.

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

No

Can you pick and choose any kind of thought?

No

Is it possible to prevent a thought from appearing?

No

It may seem like thoughts are ordered logically, but look carefully. Is there an organized sequence? Or is it just another thought that says 'these thoughts are in sequence' or 'they take content from previous thoughts' or 'one thought follows another thought'?

No there is no logically organised sequence but there are thoughts about thoughts.

Thanks Henri.

[Bluejay]

Welcome back, Petro! :)

No there is no logically organised sequence but there are thoughts about thoughts.

Yes, exactly.

So if there is no predicting or controlling thoughts, what makes you 'think' you are in control or even living life?

In meditation, it seemed that thoughts can be less 'loud' and more like white noise in the background when I pay attention to body sensations or breath.

Do you control attention?

Here's an exercise looking at decisions / control:

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?

Enjoy! :)

[Equanimity99]

Do you control attention?

Here's an exercise looking at decisions / control:

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?

I don’t know, it just happens

- Does a thought control it?

No

- Can a ‘controller’ of any description be located?

No

- 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.

It just happens. No thought making the decision.

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

No one chose, the right hand just did it.

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

No I can’t.

:-)

[Bluejay]

Very good, Petro :)

So when you close your eyes, do you control where attention goes?

What is attention in direct experience?

Is it separate from sensations, thoughts, sounds, smells, tastes? Can you find a border?

[Equanimity99]

So when you close your eyes, do you control where attention goes?

No

What is attention in direct experience?

Is it separate from sensations, thoughts, sounds, smells, tastes? Can you find a border?

Ah, it is sensations, thoughts, sounds, smells, tastes. No, it seems to be the sensations, thoughts, sounds, smells, tastes.

[Bluejay]

All right.

Let's move on :)

The aim of the following exercise is to discover whether the function of choice can really be found or confirmed in actual experience. The idea of making ‘choices‘ is a very clear example of a function that we wrongly identify as the basis of our identity.

Here's what’s needed - a chair, a table and two different drinks. Any two drinks you like are okay for this: coffee, tea, milk, water, juices, smoothies, beer, wine, etc.

Preparation - Place the two drinks side by side on the table in front of you, sit comfortably on the chair and mentally label them as drink A and drink B.

Experiment - Finding the function of choice

Sit for a few moments, take a few relaxed breaths and let the dust settle. When you feel ready:

1. Look at drink A and at drink B. Think about their respective qualities, the things you like about them, compare and weigh the pros and cons of each. See if a preference is manifesting for one or the other.

2. Count to 5.

3. Choose one of the drinks. Pick it up and take a sip.

Questions:

Remember that we’re looking for some kind of function, a something, an ‘I’ which is doing the ‘choosing’.

In step 1 when thinking about their respective qualities, did you ‘choose’ the qualities? Or did they kind of appear by themselves? If some preferences manifested, did you ‘choose’ these preferences? Or did they just pop up by themselves?

In step 2 when you counted to 5, if the preferences took the back seat while the numbers took the front seat, did you ‘choose’ this sequence of event? Did you ‘choose’ to shut down the preferences to give way to the counting?

Did you directly experience a mental function or faculty doing the ‘choosing’? Have you seen this function in action?

In step 3 where you made a choice, did you actually witness or directly experience a mental function or faculty doing the ‘choosing’? Did anything arise that announced, ‘I am the chooser’? If so, what does this function look like?

Sometimes we describe this sense of choosing as a ‘feeling’: It feels like ‘I’ did the 'choosing’. But the question is, can a feeling ‘choose’? Is it in the nature of a feeling to 'choose’?

Enjoy! :)

[Equanimity99]

Hi Henri,

Experiment - Finding the function of choice

Sit for a few moments, take a few relaxed breaths and let the dust settle. When you feel ready:

1. Look at drink A and at drink B. Think about their respective qualities, the things you like about them, compare and weigh the pros and cons of each. See if a preference is manifesting for one or the other.

2. Count to 5.

3. Choose one of the drinks. Pick it up and take a sip.

Questions:

Remember that we’re looking for some kind of function, a something, an ‘I’ which is doing the ‘choosing’.

In step 1 when thinking about their respective qualities, did you ‘choose’ the qualities? Or did they kind of appear by themselves? If some preferences manifested, did you ‘choose’ these preferences? Or did they just pop up by themselves?

The qualities just appeared and the preferences just popped up.

In step 2 when you counted to 5, if the preferences took the back seat while the numbers took the front seat, did you ‘choose’ this sequence of event? Did you ‘choose’ to shut down the preferences to give way to the counting?

No, the counting just took the front seat.

Did you directly experience a mental function or faculty doing the ‘choosing’? Have you seen this function in action?

No it seems to just happen automatically.

In step 3 where you made a choice, did you actually witness or directly experience a mental function or faculty doing the ‘choosing’? Did anything arise that announced, ‘I am the chooser’? If so, what does this function look like?

No, there wasn’t a chooser. The preference just came up.

Sometimes we describe this sense of choosing as a ‘feeling’: It feels like ‘I’ did the 'choosing’. But the question is, can a feeling ‘choose’? Is it in the nature of a feeling to 'choose’?

No, feelings don’t/can’t choose.

Thank you Henri, this is a good exercise to see how preferences just come to the fore and there is no chooser!

[Bluejay]

No, feelings don’t/can’t choose.

Thank you Henri, this is a good exercise to see how preferences just come to the fore and there is no chooser!

Yes. So what are you in control of in life?

Is there something?

Look and try to find something, anything :)