Seeing There is No Real self

[Wanderer618]

Thoughts about my friend coming over= thought
The smell of broccoli= smell
The taste of broccoli and eggplant= taste
Looking at stirfry= image/color
The feel of the fork in my hand= sensation
The sound of me chewing= sound


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[Anastacia42]

Good. 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,

[Wanderer618]

1. Is one truer than the other, and If so, which one?
Yes, the second one is more exact.

2. What is here without labels?
Image/color
Sound
Sensation
Taste

3. Do labels affect the experience or just describe it?
Just describe it. It has no affect whatsoever.

4. Did you notice any differences in the body?
The body felt mostly the same. The body felt somewhat tense in both exercises as in the first one it felt tense trying to ignore thoughts just to capture what was going on. In the second part of the exercise there was a tightening in trying to remove the I yet it started to make more sense to describe what was happening without the I label.

[Anastacia42]

Okay, 2 & 3 are good. Let's look further into 1 & 4 .

First:


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?

And watch this (and anything else of hers you like):

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

Loving,

[Wanderer618]

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

I told my mom it was ok for her to smoke pot in my car when actually I was not ok with it at all.

What is found?

There's a tensing in my chest. There's contraction in the left side of my stomach.

Do you see that?

Yes, I do.

I watched the video you sent and then went to The Awakening Curriculum website and watched the whole video of Fetter 2 Lesson 1. I have watched many of the first fetter videos in the past couple months.

Thank you.

[Anastacia42]

Excellent.

Now try this 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. Google for a picture of 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, what 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?

Have fun and let me know what you find out.

Loving

[Wanderer618]

What about the content of thoughts, what they describe?

They say I'm hungry. I'm going to eat this apple.

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

Apple is a label given to this thing. Apple doesn't actually exist- it's a term used to describe this thing that has a certain color and that the brain identifies as a particular thing.

Can ‘apple’ be found in actual experience?

No, it cannot.

However, is an apple actually known?

No, it isn't.

Have fun and let me know what you find out.
I found sensations of feeling tense as I did this exercise as I noticed the thought that I didn't want to get it wrong or not do it right. I notice the pull of the content of thoughts while I notice sensations in the body. I feel like I am trying too hard and there's so much contraction in my body. I hear myself say I can be in a body that is experiencing this. Heavy sensations in the forehead. Tensing of the shoulder muscles. A thought that says relax.

[Anastacia42]

You are doing great.

Remember that all tension and contractions, particularly in the gut/solar plexus are the lie feeling. Quite understandable given the thoughts you are reporting.

Can you see that "self" is just like "apple?"

Can you find a "self" anywhere in Direct Experience?

Much love,

[Wanderer618]

Can you see that "self" is just like "apple?"

Yes, I can see that self is a label just as apple is a label.

Can you find a "self" anywhere in Direct Experience?

No. In direct experience there is a sensation of tightness in the chest. There is the sound of fingers typing on the keyboard. There is a sensation of tension in the forehead. There are thoughts arising. There is tightness in the throat. There is the image/color of a computer screen. There is constriction in the belly. The sensation of breath rising and falling. There are images, sounds, sensations, thoughts, smells and tastes but no "self" in direct experience.

[Anastacia42]

sensation of tightness in the chest.

Yes, and what have you learned that is? You will feel this every time you think there is a "self."

Here is another aspect of seeing there is no "self."

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?

Loving,

[Wanderer618]

Yes, and what have you learned that is?

The body seems to hold the tension that the mind creates by thinking there is a self. The more I focus on direct experience, the less uncomfortable the sensation of tightness in the chest becomes.

How is the movement controlled?

The brain sends my hand a signal and the muscles in my hand turn it over. It happens so seamlessly I can barely identify how the movement is controlled. It just seems to happen automatically.

Does a thought control it?

Absolutely, not. There is no thought in my head that says turn hand over now. In fact, I can read this and think about something else yet the hand still turns over.

Can a ‘controller’ of any description be located?

No, it feels like hand just turns over of it's own accord.

How is the decision made to turn the hand over?

There seems to be no decision at all and certainly no one deciding.

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

No one did. One of the hands lifted and turned and there were no thoughts about this actual action. In trying to examine this as closely as possible I really don't know how it is happening but I know it is not done by thought.

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

No, I cannot find a chooser or a controller of this action or any thought making a decision to turn the palm up or down.
When I look into this, it's like my mind says "huh" that's an odd phenomenon because this body is doing the action yet there is no thoughts about this action in real time.

[Anastacia42]

99%

Yes, and what have you learned that is?
The body seems to hold the tension

The lie feeling!

Remember this?

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.

Loving,

[Wanderer618]

What are your best recommendations on how

to be in touch with body Sensations & able to clearly express them in words.

Are there particular resources or methods to employ to drop further into direct experience?

Aloha,
Jazzmina

[Anastacia42]

The pointers I am giving you fulfill the requirements for helping you practice looking at Direct Experience.

We are taught to believe in cause & effect and a story that if we do A, B, then C, we will have outcome D. This isn't like that.

"Enlightenment is an accident. Meditation makes you accident prone."

Sunryu Suzuki

These are all a form of mindfulness. Everything I post here is a practice in Direct Experience. Your awakening may be gradual or it may hit you like a ton of bricks. We can't make it happen. Just keep practicing. When you are relaxed and let go of believing thoughts, truth will be obvious.

Here is a practice I did for 3 months and then SAW there was no self.

ButtChair

Please LOOK for any place where your butt ends & the chair begins.

Is there any clear dividing line between them? Or only the Sensation with no clear division?


It is simple direct & nonverbal. Just LOOK.

Then write what is true.

Do this one for a while. Report your Direct Experience.

Loving,

[Wanderer618]

Hi, just wanted to check in and ask should I report on this daily or after doing the exercise for a while?

Aloha,
Jazzmina


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