Category Archives: Self-Improvement

These are exercises that one may apply to oneself to improve.

KHTK 4A: VIEWPOINT: INTRODUCTION

February 23, 2013 – 3:04 PM
August 26, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Filter 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 a person’s viewpoint acts as a FILTER.

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This essay examines the layers of considerations, experience, education, and thinking, that we look through; and their affect on our viewpoint. Here we apply in earnest what we learned in the first three essays of KHTK.

A viewpoint is generally defined as a position from which something is observed or considered. The simplest viewpoint would be a location in space, from which you view your surroundings, such as, looking down from a mountain top into a valley, or looking at distant mountains.

Suppose a person walks into a room sees a large cube in the middle of the room, he may not recognize it as a table because he is taught that a table has four legs. Suppose a little puppy in the room barks at him. This makes him momentarily afraid. Underlying this reaction may be an experience of being bitten by a dog as a baby. Suppose he now notices a woman in that room and looks away feigning disinterest. He may have a consideration that women are not nice because once a girl in school rejected his advances just because he was fat.

Thus, beyond perceiving from a viewpoint, one’s perceptions are colored by one’s education, experience, considerations, etc. It is like looking at the world through some sort of “glasses.” In other words, we “look through” a filter, which influences our perceptions in ways we are not aware of. Thus, we do not see the world as it is. The filter determines how things appear to us. We then act based on that appearance.

It is very likely that this filter has something to do with the conditions that have been stalking us throughout our lives. Maybe by exploring the contents of this filter it is possible to overcome some of those unwanted conditions.

The purpose of this fourth essay is to help develop the following:

BECOME AWARE OF “WHAT YOU ARE LOOKING THROUGH.”

In other words, take a step back, and look at the very filter that you are looking through. You may see a picture, or just an idea. It does not have to be a long mental video. But you may discover some things that, unbeknownst to you, have been influencing perceptions from your viewpoint.

The components of this filter – experience, education, thinking, and considerations – are tightly interwoven into each other like the strands in a rope. In the following exercise you just look at these components as they come up.

Exercise 4-1

CHOOSE A BROAD SUBJECT AREA FROM THE FOLLOWING,

(1) Bodies                       

(2) Personalities           

(3) Relationships

(4) Friendships

(5) Survival

(6) _________ (add your own)

Look at what is there in that subject area. You may start with a broad view or narrow down to specifics. Recognize the various components of the filter – experience, education, thinking, and basic consideration – as they come up. Do not resist or suppress back any feelings, emotions, etc.

DO NOT COMPUTE UPON WHAT COMES UP. DO NOT RESIST ANY RESPONSE. END OFF WHEN THE ATTENTION IS OPTIMUM.

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By vinaire | Comments (0)

KHTK 2D: EXPERIENCING: ADVANCED EXERCISES

February 23, 2013 – 2:46 PM
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.

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Again, in these exercises the guide may occasionally check, as necessary, to make sure you are looking and experiencing without thinking and resisting. The guide must take care not to interrupt when you are deeply absorbed in the exercise.

Exercise 2-8

Look at an instance when you lost somebody you loved. As feelings and emotions come up, experience them fully without avoiding, resisting or suppressing them. Take as much time as you need to stay with the feelings and emotions until they start to discharge.

Exercise 2-9

Look at some traumatic experience you went through. The details may come up slowly but stay with it. Look without thinking and experience without resisting. It may take several sittings but continue until all details come to view and the trauma starts to discharge.

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By vinaire | Comments (0)

KHTK 3C: ATTENTION: THE MISSING FACTOR

February 23, 2013 – 2:42 PM
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 following steps may help you notice what may be missing.

(1)   Look broadly at an area.

(2)   Look at the purpose of that area.

(3)   Visualize the ideal scene when the purpose is being followed.

(4)   Compare what is actually there to that ideal scene.

When you look at a leaking bucket, these steps will help you discover that a sturdy frame is missing, or if there is something else omitted.

Exercise 3-6

FAMILIARIZE YOURSELF WITH THE BASIC PURPOSE OF A SHOP AND ITS IDEAL SCENE. NOW VISIT A SHOP.

1.    Simply keep looking around without thinking. Don’t resist anything.

2.    Keep the purpose and ideal scene of a shop in your mind.

3.    Notice when your attention becomes non-optimum.

4.    Look more closely at what is making the attention non-optimum,

5.    End off when the attention is optimum (free).

Exercise 3-7

Look at things as you go through your daily routine while keeping their purpose and ideal scene in mind. Look more closely as and when your attention becomes non-optimum until it is free again.

Make this exercise a part of your daily routine.

The above exercises may be done with the help of a guide to get started.

For each of the previous exercises, the guide may give you the following instructions repetitively:

  1. Look at something.

  2. Experience what is there.

Do so without thinking and resisting. End off when the attention is optimum (free).

Incorporate the habit of bringing the purpose and ideal scene to your mind as you look at things in your environment.  Continue with the routine until you find your attention to be stable, free, and firmly grounded in the physical environment.

Once the above is accomplished, you may then take a shot at looking at your mind more deeply.

By vinaire | Comments (0)

KHTK 3B: ATTENTION: THE PHYSICAL ENVIRONMENT

February 23, 2013 – 2:40 PM
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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By vinaire | Comments (0)

KHTK 3A: ATTENTION: INTRODUCTION

February 23, 2013 – 2:39 PM
August 20, 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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This essay examines the function of attention and how it may be used as an indicator to bring about effective looking and experiencing.

Attention helps us become aware of things. Normally we can freely direct our attention and put it wherever we want. This is the optimum state of attention. Attention becomes non-optimum when it gets fixed and/or dispersed. A non-optimum attention is difficult to move around or to focus.

Underlying the state of non-optimum attention there is something that is influencing that person. Discovery of this hidden influence then helps the person regain the control of attention.

The purpose of this third issue is to develop the following skill:

PURSUE NON-OPTIMUM ATTENTION AS AN INDICATOR TO DETERMINE WHERE TO LOOK.

In other words, look more closely at the area that is causing the attention to become fixed and/or dispersed. As you become aware of the cause, your attention gets freed up from that area.

Exercise 3-1     

1.    Move around the house leisurely, and look at various objects, touching and feeling them, and accepting their presence.

2.    Look more closely at areas that cause your attention to become fixed and/or dispersed.

3.    Keep looking, without thinking or expectations, at each such object or location in the house.

4.    End off when the attention is back to optimum (free).

You may repeat this exercise as often as you want.

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By vinaire | Comments (0)