Vinaire's Blog

August 24, 2014

This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Inconsistency in KHTK.

This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.

The basic idea introduced in this essay was that of INCONSISTENCY in the form of dispersal or fixation of attention.

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The attention gets immediately drawn to commotion in an area that is generally quiet. Similarly, attention gets drawn to a moment of sudden lull in an area that generally full of hustle bustle. As soon as we become aware of the unusual factor that got introduced, our attention returns to normal. It is the same thing when the attention is fixed on a location, on a person, on some event or phenomenon in one’s environment

To free up attention that is fixed, one should look closely at the area of fixation to discover what has been added that should not be there.

Sometimes an area looks strange. The attention gets dispersed and becomes hard to focus until it dawns on you that something is missing. This happens to a degree when a friend has shaved his beard or moustache. It is difficult to notice when something is missing unless one has some idea of what should have been there in the first place. It is the same thing when one cannot bring oneself around to study a subject or to execute a project.

To free up attention that is dispersed and hard to focus, one should look closely at the area of dispersal to discover what is missing that should be part of the scene.

In each of the exercises below, look closely at the areas of non-optimum attention and experience whatever comes up. Do this until your attention is no longer fixed or dispersed when looking at that area.

If thoughts enter your mind, simply notice them for what they are. Do not push them away or suppress them. Do not add any expectations, inferences, or justifications. Treat these thoughts as part of the environment.

If you feel wistful, anxious or tired, or encounter any feeling while looking at the environment, don’t push it away or add to it. Just feel whatever comes up without avoiding or resisting it, and continue to observe the environment.

Exercise 3-2

Go for a walk in the neighborhood. Look and experience things, accepting their presence. End off when the attention is optimum (free).

Exercise 3-3

Go to a coffee shop. Observe and experience the surroundings, and the people there. End off when the attention is optimum (free).

Exercise 3-4

Go for a walk in a park. Look and experience things as far as your eye can see.  End off when the attention is optimum (free).

Exercise 3-5

Go to crowded places like a market, bus station, or airport. Quietly observe the people and the surroundings. Freely experience any feelings. End off when the attention is optimum (free).

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August 19, 2014

This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Cleaning up Trauma.

This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.

The basic idea introduced in this essay is experience mental reactions fully without resisting them when they are naturally presented by the mind.

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Suppose an instance comes to your mind when you fell from a bicycle. You feel nausea and disorientation. Simply experience that feeling or sensation without avoiding, resisting or suppressing it back. You may at first feel an increase in the intensity, but then that intensity starts to discharge and, ultimately, go away.

Uncontrolled thinking comes about when one is trying to predict what may happen tomorrow, or when the data needed to resolve a problem is missing and cannot be located. Often such data is suppressed in the mind, and the anxiety to find it keeps it suppressed. So, the mind goes on thinking.

When one simply looks and experiences the mind, without thinking or exerting in any way, the hitherto suppressed data start to come to view. Old problems begin to resolve as missing data shows up.

With continual practice of looking and experiencing, the uncontrolled thinking in the mind eventually calms down.

As you do the following exercises, make sure that you are well rested and not hungry. Your body should not be a distraction while you are experiencing the mind.

Exercise 2-6

READ YOURSELF OR HAVE A GUIDE READ EACH ITEM TO YOU.  DO NOT FORMULATE QUESTIONS TO ASK YOURSELF WHILE LOOKING. THAT WOULD BE THINKING.

(1)     If nothing comes up, continue with the next item on the list.

(2)     If something comes up, experience it freely.

(3)     Do not consciously add any thinking to what is observed.

(4)     Take as much time as you need to experience fully.

Look at an instance:

1. When you were happy.
2. When you climbed a tree.
3. When you ate something good.
4. When you received a present.
5. When you enjoyed a laugh.
6. When you helped somebody.
7. When you threw a ball.
8. When something important happened to you.
9. When you played a game.
10. When you jumped down from a tree.
11. When you won a contest.
12. When you had a good laugh.
13. When you met someone you liked.
14. When you flew on a plane.
15. When you were at a beautiful place.
16. When you jumped into a pool.
17. When you enjoyed a beautiful morning.
18. When you went for a walk.
19. When somebody teased you.
20. When you sat in a coffee shop.
21. When you danced with joy.
22. When you raced with someone.
23. When you completed something important.
24. When you experienced a pleasant surprise.
25. When you met somebody after a long time.
26. When you were caught in a rain.
27. When you heard a thunder.
28. When someone smiled at you.
29. When you played with a pet.
30. When you held someone’s hand.
31. When someone picked your body up.
32. When you were spinning around.
33. When you read a good book.
34. When you felt breeze on your face.
35. When you saw a beautiful flower.
36. When you smelled a rose.
37. When somebody called you.
38. When you were in a play.
39. When you sang aloud.
40. When you watched a movie.
41. When your team won.
42. When you rode with friends.
43. When you visited a garden.
44. When you played in water.
45. When the weather was stormy.
46. When somebody gave you a hug.
47. When you liked somebody.
48. When you slid down a slide.
49. When you ran toward somebody you liked.
50. When you enjoyed a beautiful weather.

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August 18, 2014

This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is The 12 Aspects of Mindfulness.

This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.

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You may do these exercises once or as many times as you wish. The whole idea is to practice the following skill:

LOOK AND SIMPLY OBSERVE WHAT IS THERE WITHOUT THINKING, OR ATTEMPTING TO GET AN ANSWER.

Basically, one is looking at things in the physical environment or in the mind. He should be noticing them for what they are, without calling them by name, describing them, or trying to figure out what they are.

LOOKING includes recognition of the fact that if NOTHING is there, then that is the case.

LOOKING is totally non-judgmental. Any judgment belongs to the activity of THINKING.

Lastly, LOOKING is totally effortless. If there is any thinking going in the mind, don’t try to block it. Simply look at it for what it is, and move on.

Practice LOOKING, as you go through your daily routine until it has become a second nature to do so with no effort at all. As you do so you shall be able to resolve the difficulties in life much faster and more often.

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