Liane's Inquiry

[Tessi8899]

LU is focused guiding for seeing there is no real, inherent 'self' - what do you understand by this?
To me, it means that what I experience as “me” is a character in the world of duality, almost like an avatar living in a dream. From what I currently understand, there seems to be the world of duality and the world of being, almost like two separate realities.

What are you looking for at LU?
I feel stuck in my thoughts and beliefs, especially about the past. I want to see clearly and experience reality as it actually is, rather than through all these stories. I'm hurting physically and mentally, and I want to understand for myself what this freedom that people talk about actually is.

What do you expect from a guided conversation?
I'm not entirely sure what to expect. I imagine the guide will question some of my beliefs and assumptions and help me look more closely at my thoughts and what I believe to be true. I'm hoping the guidance will help me see more clearly for myself.

What is your experience in terms of spiritual practices, seeking and inquiry?
I have experience with meditation and have read and listened to many teachings on non-duality, including Eckhart Tolle, Helen Hamilton, Angelo Dilullo and others. I've also spent considerable time with Byron Katie's work, which has made a real difference in my life. Earlier on I explored Law of Attraction teachings as well, although I have very little interest in that now.

On a scale from 1 to 10, how willing are you to question any currently held beliefs about 'self?
10

[Noro]

Hello Tessi / Liane?

Welcome to Liberation Unleashed.
My name is Rowena and I am happy to be your guide. Please let me know what you would like me to 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 the 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 also check and answer all questions in case 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. This daily conversation will help to slowly unravel the conditioned, conceptual way of looking at our experience and see through the illusion. I cannot stress the value of this more.

What time zone are in? I am in Belgium which is CET
If you're okay with everything so far, we can start.


STARTING THE ENQUIRY: EXPECTATIONS

I know that you've already answered some basic questions when you started this thread, but here are a few more to get your expectations out 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. What seems to be missing in your life right now?


Warm regards,
Rowena

[Tessi8899]

Hi Rowena, thank you for reaching out to me. I'm happy to begin. I'm in Nova Scotia, Canada (Atlantic Time), five hours behind Belgium. I'd like to take a little time to consider your questions and will respond within the next day or two. Thank you very much. Liane

[Noro]

Hello Liane,

It was good to get your prompt reply! By all means take your time to respond, however I suggest you FEEL into the questions and do not overthink them as they are primarily to uncover any overblown expectations taken in as a result of teachings and listening to others regarding this issue that we are going to be investigating. And as much as there can be unrealistic 'hopeful' expectations there can also be fearful ones as well.

Warm regards,
Rowena

[Tessi8899]

question #1
I hear about people being able to cure themselves of various conditions through the Holy Spirit, God, etc. And I believe that is true. People do heal from all kinds of diseases, etc. And I just keep thinking, why not me too?
But there are days when I feel things are getting worse. There are days when I feel like my symptoms are getting better. And I don't know if I'm fooling myself thinking I can be well. But I know I'm changing mentally, because I'm able to be more and more okay with just letting things be as they are and accepting things the way they are, regardless of what's going on--good or bad.
However, the truth is, I believe I would be devastated if I don't heal, or at least feel better more often.
I have episodes where I believe I am getting better and days where I believe I am not, and that I'm just fooling myself. I don't know which state I'm in is real or not. I wonder who the real me is. I don't know what that means.
It's just that I have episodes where there's pain, discomfort, and stiffness in the body, and then times, with medication or sometimes without, when I do feel better, like a completely different person, and I'm able to move and act and be normal in the world.
These episodes are very confusing because there's a functioning me that thinks everything is good and getting better, and then there's the other part of me, when the symptoms come up, and thoughts of dread, self-doubt, and fear take me over. I think everything is awful and nothing is improving, and I am doomed to being handicapped forever and will lose my independence, house, and animals.
These two different sides of me overwhelm me and confuse me. I'm not sure which side is real or not real. I can never really trust myself. I'm hoping realizing my real self will shed light on this confusion.
In the past several months. I'm beginning to let go of the constant need to do something, fix something, or figure everything out, like the stories I carry about my past. I genuinely feel there's something beyond this separate self, whether I call it presence, Spirit, that knows how to heal. On the days when I can truly let go and let things be, I often feel better. I want to experience that connection and oneness in everyday life, not just understand it intellectually.

Question 2: What do you expect to happen as a result of this?
I hope that my physical symptoms will diminish or even disappear. I also hope I'll be better able to deal with life's ups and downs without going into crisis mode, taking everything personally, or blaming myself or others.
I hope I'll stop constantly trying to fix myself or figure everything out, especially the stories about my past. I'd like to experience more peace and a sense of connection and oneness in everyday life, rather than just understanding these ideas intellectually.

Question 3: What do you want not to happen?
I don't want this not to work. I mean, I want to actually experience a shift that will allow me to see through the separate self.

question 4: what am i hoping for?
I'm hoping for peace and relief from the physical and mental suffering I've been experiencing. I know I've already touched on this in my earlier answers.

Question 5: What seems to be missing in your life right now?
I'm missing self-esteem, love for life, and love for myself. I want my energy back. I want to feel that life force in my body again. I want to feel happier and feel that life is worth living.
I want to feel connected to people and to myself. I want to feel free, to love, to relax, and to just be myself. I want peace. I want to be my honest self, to love myself fully, and to love life.
I want to participate in life. I want to be real.

[Noro]

Hi Liane,

First of all, I am sorry that you have a lot of pain, discomfort and stiffness in the body. I will respond briefly to what you have written. I can see there are a lot of hopes, expectations and fears in what you have written. These will be gradually be addressed during our exploration together.

But first of all, please will you study the following two links that were sent in my first post to you:
Please 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

1. What do you think will be different when you realize there’s no separate self?

There are days when I feel like my symptoms are getting better. And I don't know if I'm fooling myself thinking I can be well. But I know I'm changing mentally, because I'm able to be more and more okay with just letting things be as they are and accepting things the way they are, regardless of what's going on--good or bad.

This changing mentally and being able to be more and more okay with just letting things be will be the direction that we will be heading.

Question 2: What do you expect to happen as a result of this?

I hope that my physical symptoms will diminish or even disappear. I also hope I'll be better able to deal with life's ups and downs without going into crisis mode, taking everything personally, or blaming myself or others.
I hope I'll stop constantly trying to fix myself or figure everything out, especially the stories about my past. I'd like to experience more peace and a sense of connection and oneness in everyday life, rather than just understanding these ideas intellectually.

You write here what you are hoping for; not what you expect to happen as a result of seeing through the illusion of a separate self. This exploration will examine the nature of how we perceive reality through the lens of an apparent separate self. It is referred to as an illusion, because an illusion suggests that things are not the way they seem to be.

Does this make sense to you?

Question 3: What do you want not to happen?

I don't want this not to work. I mean, I want to actually experience a shift that will allow me to see through the separate self.

If you follow the guiding you will gain clarity regarding the difference between conventional reality and what is direct experience which will allow you to see this illusion for what it is.

Question 5: What seems to be missing in your life right now?

I'm missing self-esteem, love for life, and love for myself. I want my energy back. I want to feel that life force in my body again. I want to feel happier and feel that life is worth living.
I want to feel connected to people and to myself. I want to feel free, to love, to relax, and to just be myself. I want peace. I want to be my honest self, to love myself fully, and to love life.
I want to participate in life. I want to be real.

Are you ready to jump into this exploration together and let go of all spiritual ideas and teachings, all your expectations, desires, hopes and wishes. Yes or No?

Please answer these three questions before we continue,


Warm regards,
Rowena

[Tessi8899]

Hello, Rowena
I've read the disclaimer and the “Liberation Unleashed is not…” FAQ. I understand and agree with them, and I have no reservations or doubts.

Does this make sense to you?
Your question about expectation in #2. Yes, I think I know what you mean. What I expect to have happen. If I look deeply, I feel like that I will be untouched, and not hurt by people's bad feelings or negative feelings, bad behavior towards me, and that I'll be somehow be above it all, better than they are, be more superior to them. That I can I'll be healed, at peace with everything, with all things, see above it all. The superiority where I feel like they're the ones (friends, coworkers, family) that are lost, not me. I'm better than they are somehow, and that I will stop blaming myself, and others

question 5....Are you ready to jump into this exploration together and let go of all spiritual ideas and teachings, all your expectations, desires, hopes and wishes. Yes or No?.. ............YES

[Noro]

Hello Liane,

I am happy to read your YES! :)


FROM AN EVERYDAY CONVENTIONAL PERSPECTIVE WE DO NOT ENCOUNTER REALITY
We encounter our perception of the world and other people's perceptions.


COLORED SOCKS - HOW TO LOOK CLEARLY
I will probably be referring to this example throughout our inquiry as a reminder to always return to your direct experience.

There is a BIG difference between believing that there is no independent separate self, and seeing that there is no separate 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 color 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 color they are. Or,
2. You can have a look at your socks and see what color they ACTUALLY are!

You will agree that only by looking and verifying for yourself, you could be 100% certain, right? Yes/No

For the purpose of this inquiry, it is crucial that there is clarity about the difference in the two ways of answering and stick only to the second way. Attention is focusing on looking and seeing what is actually happening right here and right now, which is known as Direct Experience.


DIRECT OR ACTUAL EXPERIENCE BRINGS IN THE FIVE SENSES AND THE ACTIVITY OF THINKING/PERCEIVING
Seeing (colors/shapes)
Hearing (sounds)
Feeling or Sensing (body sensations, both internal and external)
Tasting
Smelling
and
Thinking/Perceiving (but without paying attention to the content of thinking i.e. the thoughts)

Direct experiencing is the immediacy that happens before thought arrives to describe, interpret, explain it or give it meaning. The moment experience is talked about concepts are introduced, then responding or identifying with those concepts occurs, which leads to a narrative of memories, associations, and interpretations, conclusions (all thoughts) 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 colors, sounds, smells, tastes, sensations, thoughts.

So for example, when having breakfast, becoming aware of the experiencing of a cup of coffee would unfold like this:

Sitting on a chair; simply: sensation
Feeling feet on the ground; simply: sensation
Seeing a cup on the table; simply= colors and shapes
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

Please explore any simple daily activities that can be broken down into these categories of Direct Experience and report back with lists exactly like the one above.

The point here is to understand the difference between what is actually being experienced (Direct Experience or DE) and not what is interpretation (Conventional experiencing or CE). If you are not 100% clear on this don't worry, you will become clear as we continue.

Please post several of your own simple daily observations in lists exactly like the one above.


Warm regards,
Rowena

[Tessi8899]

Hello, again Rowena
You will agree that only by looking and verifying for yourself, you could be 100% certain, right? Yes/No ……YES…..

One thing I've noticed doing this exercise is just how many experiences there are to become aware of throughout the day. Walking the dog, talking to a neighbour, going up and down the stairs, sitting at the computer, going outside, or noticing my body finally loosening up. Even the same room is a completely different experience during the day than it is at night.
It's endless, really. I hadn't realized how much there is to notice in ordinary everyday activities. I'm finding it fascinating. I become here and now.

I'm wondering about emotions. Are they experienced as a combination of sensations and thoughts? Where do emotions fit into direct experience? For example, when laying in bed with my cat, I am feeling content, grateful, happy and relaxed in the body. I smile.

Becoming aware of the experience of Laying in bed with my cat

Feeling Butt and legs on the bed—sensation
Feeling Warmth and weight of the blanket---sensation
Feeling Relaxation of arms holding the cat—sensation
Feeling Back against pillows--sensation
Hearing the purring-sound
Seeing the markings and stripes of his fur—color, shape
Seeing the skin of his paws—color shape
Feeling the softness of his fur—sensation
Thinking about gratitude for the experience
Hearing the stillness of the house--sound
Feeling the relaxation of my abdomen and body-- sensation
Thinking --feeling grateful and calm –thought

Becoming aware of the experience of washing the dishes

Standing at the sink—sensation
Feeling feet on the ground—sensation
Seeing cutlery, spoons, forks, knifes, sponges, bowls, lids, brushes—colors, texture, shape
Feeling the hot, soft water—sensation
Seeing the soapy white-water bubbles—colors, shapes, texture, space-distance between objects
Hearing the objects hit each other and the steel sink—sound
Hearing the dog bark while standing at the sink--sound
Feeling the cat rub against my leg while standing at the sink – sensation
Smelling the dampness of the dish rag—smell, sensation
Smelling the dish soap -smell
Seeing-looking out the window- clouds, grass, birds, driveway, gravel, trees, sheds - -sight, seeing, colors
Thinking about thoughts

Becoming aware of the experience of physical discomfort

Tightness in the solar plexus -- sensation
Feeling the Stiffness and tension in the whole body --sensation
Pain in the back -- sensation
Thoughts racing through my mind -- thought
Feeling the chair beneath me -- sensation
Moving from one chair to another -- sensations
Lying on the floor, feeling the floor beneath my body (on my back, on my stomach) -- sensation
Thinking about how to get comfortable — thought
Feeling in the body---Cant get comfortable – thought and sensation
Feeling feet on floor - Walking in the house, bent over. stiff neck – sensations, constriction
Thinking - What to do, what not to do. I don't like this—thoughts
Moving-- Exercising my body in a fast way, a slow way, sitting, standing, moving my arms—sensation

Becoming aware of the experience of riding my exercise bike in the house

Feeling my butt on the seat -- sensation
Feeling my hands on the handlebars -- sensation
Feeling the air coming in and out of my mouth-- sensation
Feeling my stomach and chest rising and falling -- sensation
Seeing the light from the next room reflected in the picture hanging on the wall -- colors and shapes
Hearing the cats play-fighting and rolling around on the floor -- sound
Seeing the shadows cast by the darkness of the evening -- colors and shapes, light, dark
Seeing the plant silhouetted on the TV screen -- colors and shapes
Feeling my feet on the pedals -- sensation
Hearing the repetitive sound of the pedals moving around and around -- sound
Smelling the cake in the oven from the kitchen—smell
Tasting the dry mouth--taste

[Noro]

Hello Liane,

I am so glad you are having this experience from this exercise. It really is a way to slow down and become present to what is immediate, here and now. You can do it at any time, and is wonderful for de-stressing.

I'm wondering about emotions. Are they experienced as a combination of sensations and thoughts? Where do emotions fit into direct experience? For example, when laying in bed with my cat, I am feeling content, grateful, happy and relaxed in the body. I smile.

That is a really good observation. You are spot on. Without the naming and the story attached emotion is a felt sensation of movement - energy of motion. Of course that doesn't mean that emotional intelligence is not a good thing, but this de-coupling allows for greater understanding and freedom from getting fixated in an emotional situation. We can explore this in depth when emotional states arise during our inquiry.


EXPERIENCE THOUGHTS WITH AND WITHOUT THE "I AM" LABEL
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 is not 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, 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 drop the “I am” label. Here you can see that experience, in simple language, does not require an experiencer. It can be just as it is without the addition of presumption of a self, of an "I".

For example:

Sitting on a chair,
hearing clock ticking
looking at computer screen
feeling hungry
thinking
writing

Finally, try the two together, first say with the "I am" label and next without: I am walking / walking

Please pay attention to body sensations, watch what is happening in the body. Really take time to sense the difference. It may be subtle.
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', more spacious, than the other, and If so, which one?

2. What is here without the labels, in your direct experience?

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

4. Did you notice any differences in the body between the two ways?

Finally, please take a look at the following video in order to get a hang of using the quote function. It makes things much clearer for me to read.

https://www.youtube.com/watch?v=-fAToDNh9hQ

Warm regards,
Rowena

[Tessi8899]

Experience Thoughts With and Without the “I Am” Label
First 10 minutes — With “I am”
I am sitting in a chair.
I am hearing the wind blow.
I am seeing the trees move.
I am looking at the yard.
I am looking at the grass.
I am looking at the brick.
I am looking at the shed.
I am hearing my breath.
I am hearing quiet in the house.
I am looking at the light-coloured clouds.
I am feeling sleepy.
I feel like I need to go to the bathroom.
I feel like I'm hearing.
I feel a headache in my head.
I am looking around.
I am looking at a tree.
I am feeling okay.
I am seeing light reflected on a chair.
I am hearing nothing.
I am walking upstairs.

Next 10 minutes — Without “I am”
Hearing wind blow.
Seeing trees move.
Seeing a reflection in a picture frame.
Seeing light and shadow on a desk.
Seeing a bush move.
Thinking thoughts.
Hearing a cat.
Tasting coffee.
Hearing the pig snort.
Seeing blue sky.
Lifting up a cat.
Seeing lights in the clouds.
Feeling stiffness in the neck.
Feeling headache.
Thinking thoughts.
Seeing the sun come out.
Seeing light and shadow in the trees.
Feeling tremors in the arms.
Abdomen tight.
Feeling/sensing vibrating in arms.

Body Sensations During the Exercise

What is the body sensation when you say “I am…”? What is the body sensation without the add-on of “I am…”?

I started the first 10 minutes feeling comfortable in my body. In the second 10 minutes, symptoms came on. They remained. So it was a challenge to watch what was happening in the body.

Questions

1. Does one feel intuitively “truer,” more spacious, than the other, and if so, which one?

I found, for example, that “Looking at trees” versus “I am looking at trees,” I have more identification of a person there when you say “I.” Just looking is a little bit freer, not as heavy. It just is. I don't know about spaciousness, though.

2. What is here without the labels, in your direct experience?

Rowena, when you ask what is here without the labels, do you mean specifically without the “I am” label, or without all labels and descriptions?

My answer is -- just looking is here, or just seeing -- looking at trees.

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

I don't really understand this question, so I'm not sure how to answer it.

4. Did you notice any differences in the body between the two ways?

I'm not sure. The first 10 minutes I was comfortable, but during the second 10 minutes my physical symptoms came on and remained. That made it difficult to notice any difference related to the words themselves.

When I said that just looking felt freer and not as heavy, I'm not sure whether I actually felt that in my body or whether it was just a sense that the words felt different.

[Noro]

Hi Liane,

1. Does one feel intuitively “truer,” more spacious, than the other, and if so, which one?

I found, for example, that “Looking at trees” versus “I am looking at trees,” I have more identification of a person there when you say “I.” Just looking is a little bit freer, not as heavy. It just is. I don't know about spaciousness, though.

Yes, this is great noticing.

Rowena, when you ask what is here without the labels, do you mean specifically without the “I am” label, or without all labels and descriptions?

My answer is -- just looking is here, or just seeing -- looking at trees.

Yes, just seeing/looking (at trees is a label added on after the first instant of viewing.

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

I don't really understand this question, so I'm not sure how to answer it.

The experience is referring to the direct experience which is without a label. When you add a label (like tree) then you are adding a description, but this will not affect the direct experience which is instantaneous.

But labels can SEEM to affect experience. Say you saw a bear in front of you. In direct experience there would be
Seeing > Label (Bear) > Reaction. They SEEM to arise immediately, but in actual fact there is a small time lag.

4. Did you notice any differences in the body between the two ways?

I'm not sure. The first 10 minutes I was comfortable, but during the second 10 minutes my physical symptoms came on and remained. That made it difficult to notice any difference related to the words themselves.

When I said that just looking felt freer and not as heavy, I'm not sure whether I actually felt that in my body or whether it was just a sense that the words felt different.

This is great. It is just a beginning!!


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/UNTRUE/LIE)

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.

The story of a separate "self" is a lie. This is the lie you came here to see through. Therefore, it is important 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 describe 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. It feels like relief, like some heavy load has dropped away. You felt that when you did the exercise dropping the words "I am", do you remember?


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? Is there some sensation of contraction ?

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.

Or, even looking at what happens in your body when you have a thought "I should have done ..............." or, "This should / should not have happened................."

Please report back with what body sensations (not interpretations) you felt. Bodies can feel hot or cold, heavy or light, contraction or expansion, etc.


Warm regards,
Rowena

[Tessi8899]

Rowena,, sometimes when I sit down to do the exercises, I feel fine physically and can concentrate. Other times, the discomfort in my body is so intense that sitting at the computer feels like torture. I'm constantly moving around, trying to find somewhere I can relax, but I can't seem to get comfortable.

When that happens, the exercises become extremely difficult and sometimes feel pointless. Im wondering how to approach the inquiry during these episodes, or whether it's better to wait until I'm feeling better physically on that particular day..

[Noro]

Hello Liane,

Thank you for sharing what comes up for you. The exercises should really be considered as meditations because they relate to direct experience, and not to conceptual understanding.

If you are feeling stressed or in pain then please do not feel you are under any pressure to do them. If you like, continue to do the first two exercises, but always TRY to take some breaths and get calm and relaxed. It is important to be mindful and present as they are not intellectual exercises:

1. Simply: sensation / seeing / hearing / thinking (without the narrative of thought)
2. Simple statements without "I" like: sitting on a chair, feeling discomfort in my body, moving around, drinking coffee,

I hope this will help. And no need to write anything down as you know what to do.

Please do not think you are any pressure to reply when you are not feeling up to it. We will take it gently at your pace.

Warm regards,
Rowena

[Tessi8899]

Hi Rowena,

I remembered two occasions when I lied to people I loved. Both brought up a heavy, crushing feeling in my chest and a strong constriction in my stomach and solar plexus area. There was a lot of tightness and heaviness. I remember these sensations lasting throughout the day after telling the lies.