Category Archives: Self-Improvement

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

KHTK 1B: LOOKING vs. THINKING

February 20, 2013 – 8:44 PM
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.
The basic idea introduced in this essay was that THINKING follows LOOKING and its accuracy depends on the accuracy of looking.

.

LOOKING is to use your physical or inner eyes to observe what is there in the physical environment or in the mind.

THINKING is to associate and align data to arrive at conclusions.

When data obtained from looking is corrupted then conclusions obtained from thinking will be faulty.

Can we improve thinking? Yes, by practicing looking. Can we improve looking? Yes, by not adding thoughts as labels, judgments, justifications and opinions to what is there.

Rational thinking is based on looking. Looking is an activity by itself. Looking should not be corrupted by adding thoughts or interpretations to it.

As we treat looking as an activity by itself, thinking also improves, and one is gradually able to resolve the difficulties in life much faster and more often.

The focus in this issue is to practice looking without thinking. Through this practice one becomes aware of “automatic thinking.”

The basic idea is to observe something as it is, without adding anything to it.

This is the secret underlying the “2500 years old” Vipassana meditation of Buddha and of all other self-development procedures since.

Exercise 1-5

YOU MAY DO THIS EXERCISE AS LONG AS YOU WANT WHILE DOING YOUR DAILY ACTIVITIES. 

1.    Observe the things in your environment. Be alert and aware without thinking or expecting anything.

2.    Look and observe something with full attention. Then look and observe something else with full attention. Continue this way.

3.    If thoughts arise in your mind then simply observe them as “thoughts arising in the mind.” Don’t suppress them. Just continue.

4.    If you notice the mind is adding to what is there, differentiate between what the mind is adding and what you observe to be there. Continue.

5.    Do this until you can comfortably observe what is there, differentiating it from thoughts in the mind, or what the mind may be adding to the observation.

6.    Do not suppress any activity of the mind. You simply observe what your attention is on, without thinking or expecting anything.

Do this exercise as often as you can while following your usual routine. Soon it will become a second nature to do so with no effort

.

By vinaire | Comments (1)

KHTK 1A: LOOKING: INTRODUCTION

February 20, 2013 – 7:14 PM
August 16, 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 the first 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.
This first essay introduced the acronym KHTK to identify this set of essays. I couldn’t think of any name. These essays talked about “looking,” which I felt was the actual basis of Scientology and other self-improvement processes. I knew that the word Scientology was used for “Knowing How to Know.” I liked that phrase and derived the acronym KHTK from it. The scope of KHTK is now explained by the essay What is KHTK?
“Looking” was the original concept that I had in mind. But as I came across Vipassana, and got more familiar with the concept of mindfulness, I replaced the term “looking” with “mindfulness” as being more appropriate.

.

There is a set of essays that have come to be known by the acronym KHTK (from the phrase “Knowing How To Know”). This is the first of KHTK essays. It introduces LOOKING as the key to knowing how to know.

Looking means to observe and notice things for what they are. To know something, you do not have to label it, or use words to describe it. You simply look and recognize something for what it is.

This essay further provides exercises to develop the skill of LOOKING, which is

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

The mind may introduce thoughts, labels, evaluations, opinions and conclusions as one attempts to look. The wrong approach is to try to get rid of these things as obstructions. The clever thing to do is to turn these annoying intrusions around and make them the objects of looking itself.

 

THOUGHTS

Very often we find thoughts to be racing around in the mind. They  absorb a lot of attention without leading to any solutions. “Look without thinking” means that when you see thoughts appearing in the mind, then you simply observe them without contributing to them.

Exercise 1-1

LOOK AROUND THE ROOM AND OBSERVE DIFFERENT OBJECTS. NOTICE IF THERE ARE THOUGHTS APPEARING IN THE MIND.

If so, then do not stop the thoughts from appearing in the mind. Simply notice these thoughts and then continue to look at the objects. End this exercise when you have done that.

 

LABELS

As you look at objects in your environment, you don’t have to tell yourself what that object is. When you see a lamp, you don’t have to think, “This is a lamp.” You just observe it without labeling it.

Labeling things as you observe them means adding thoughts to what is there.

Exercise 1-2

LOOK AROUND THE ROOM AND OBSERVE DIFFERENT OBJECTS. NOTICE IF THE MIND IS LABELING THESE OBJECTS AS YOU LOOK AT THEM.

If so, then do not stop the mind from labeling. Simply notice that the mind is labeling objects and then continue to look. End the exercise when you have done that.

 

EVALUATIONS

You do not have to evaluate (that is, offer ideas or opinions) as you look at things. When you see a rare lamp of antique design, you do not have to tell yourself, “This is an expensive lamp,” or, “Wow! What a lamp it is!” You just observe what is there.

Evaluating things as you observe them also means adding thoughts to what is there.

Exercise 1-3

LOOK AROUND THE ROOM AND OBSERVE DIFFERENT OBJECTS. NOTICE IF THE MIND IS EVALUATING AS YOU LOOK AT THESE OBJECTS.

If so, then do not stop the mind from evaluating. Simply notice that the mind is evaluating objects and then continue to look. End the exercise when you have done that.

CONCLUSIONS

You do not have to come to certain conclusions about things as you look at them. You simply observe what is there. If it is a mystery then it is a mystery, and that’s that. You then continue looking.

Exercise 1-4

LOOK AROUND THE ROOM AND OBSERVE DIFFERENT OBJECTS. NOTICE IF THE MIND IS OFFERING ANY CONCLUSIONS AS YOU LOOK AT THESE OBJECTS.

If so, then do not stop the mind from offering conclusions. Just notice those conclusions and then continue to look at the objects. End the exercise when you have done that.

.

By vinaire | Comments (1)

KHTK Exercises based on Scientology (old)

February 17, 2013 – 12:40 AM

Please see Grassroots Scientology

These are directed processes, in the sense that one may look as directed by these questions.

Contemplate upon these questions per the The 12 Aspects of Mindfulness.

  • Look attentively at what is right there in front of you.

  • Observe things as they really are, not as they seem to be.

  • If something is missing do not imagine something else in its place. 

  • If something does not make sense then do not explain it away.

  • Use physical senses as well as mental sense to observe.

  • Let the mind un-stack itself. 

  • Experience fully what is there. 

  • Do not suppress anything.

  • Associate data freely.

  • Do not get hung up on name and form.

  • Contemplate thoughtfully.

  • Let it all be effortless.

One may develop the discipline of mindfulness by doing the exercises provided here:

Training in Mindfulness

Please keep in mind that when these questions are approached with mindfulness they may go to conclusion quite fast. These questions may be contemplated upon again as you wish.

. 

Exercise 1

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

 

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.

 

.

 

Exercise 3

 

Contempate upon the following question mindfully until no more response appears.

 

“Look around in your mind and spot something that is trying to grab your attention.”

 

.

 

Exercise 4

 

Contempate upon the following question mindfully until no more response appears.

 

“Look around in your mind and spot something there.”

 

.

 

Exercise 5

 

Contempate upon the following question mindfully until no more response appears.

 

“Look around in your mind and spot unfinished communication that is hanging around.”

 

.

 

Exercise 6

 

Contempate upon the following questions one by one mindfully until no more response appears.

 

“Spot something that another may not want to look at.”

“Spot something that others may not want to look at.”

“Spot something that you may rather not look at.”

.

 

Exercise 7

 

Contempate upon the following question mindfully until no more response appears.

 

“Spot something in your mind that is exhausting to look at.”

 

.

 

Exercise 8

 

Contempate upon the following questions one by one mindfully until no more response appears.

 

“Spot something in your mind that you are willing to re-experience.”

 

“Spot a postulate you made for future that you would be willing to experience.”

 

.

 

Exercise 9

 

Contempate upon the following question mindfully until no more response appears.

 

“Spot something that you or somebody wouldn’t mind forgetting.”

 

.

 

Exercise 10

 

Contempate upon the following question mindfully until no more response appears.

 

“Spot something that you or somebody would permit to have happen again.”

 

.

By vinaire | Comments (0)

Mindfulness in Mental Objects (Sense Bases)

December 22, 2012 – 7:40 PM
Five senses
Reference: The 12 Aspects of Mindfulness

The Six Internal and External Sense Bases are part of the mental objects that one needs to be mindful of. These are:

  1. Eye and visual forms
  2. Ear and sounds
  3. Nose and smells
  4. Tongue and flavors
  5. Body and tactual objects
  6. Mind and mental objects

Here are some excerpts from Satipatthana Sutta: The Foundations of Mindfulness.

“And further, monks, a monk lives contemplating mental objects in the mental objects of the six internal and the six external sense-bases.
“How, monks, does a monk live contemplating mental objects in the mental objects of the six internal and the six external sense-bases?
“Herein, monks, a monk knows the eye and visual forms and the fetter that arises dependent on both (the eye and forms); he knows how the arising of the non-arisen fetter comes to be; he knows how the abandoning of the arisen fetter comes to be; and he knows how the non-arising in the future of the abandoned fetter comes to be.
“He knows the ear and sounds… the nose and smells… the tongue and flavors… the body and tactual objects… the mind and mental objects, and the fetter that arises dependent on both; he knows how the arising of the non-arisen fetter comes to be; he knows how the abandoning of the arisen fetter comes to be; and he knows how the non-arising in the future of the abandoned fetter comes to be.
“Thus he lives contemplating mental objects in mental objects internally, or he lives contemplating mental objects in mental objects externally, or he lives contemplating mental objects in mental objects internally and externally. He lives contemplating origination factors in mental objects, or he lives contemplating dissolution factors in mental objects, or he lives contemplating origination-and-dissolution factors in mental objects. Or his mindfulness is established with the thought, “Mental objects exist,” to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus, monks, a monk lives contemplating mental objects in the mental objects of the six internal and the six external sense-bases.”
.

EXERCISE

PURPOSE:   To practice mindfulness in the internal and external sense bases.

1.    Look and contemplate on EYE AND VISUAL FORMS.

  • Know the eye and visual forms
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

2.    Look and contemplate on EAR AND SOUNDS

  • Know the ear and sounds
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

3.    Look and contemplate on NOSE AND SMELLS.

  • Know the nose and smells
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

4.    Look and contemplate on TONGUE AND FLAVORS.

  • Know the tongue and flavors
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

5.    Look and contemplate on BODY AND TACTUAL OBJECTS.

  • Know the body and tactual objects
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

6.    Look and contemplate on MIND AND MENTAL OBJECTS.

  • Know the mind and mental objects
  • Know the fetter that arises dependent on both.
  • Know how the arising of the non-arisen fetter comes to be.
  • Know how the abandoning of the arisen fetter comes to be.
  • Know how the non-arising in the future of the abandoned fetter comes to be.
  • Do steps 7 – 10 before going to the next step.

7.    Continue contemplating this sense base internally and/or as observed externally.

8.    Be mindful of the origination factors in this sense base, and/or the dissolution factors in this sense base.

9.    Be mindful that this sense base exists to the extent necessary just for knowledge and mindfulness.

10.    Live detached, and cling to nothing in the world.

.

Further references: KHTK Mindfulness

.

By vinaire | Comments (0)

The Puzzle of Motivation

September 14, 2012 – 8:11 PM

Transcript: The Puzzle of Motivation

Career analyst Dan Pink examines the puzzle of motivation, starting with a fact that social scientists know but most managers don’t: Traditional rewards aren’t always as effective as we think. Listen for illuminating stories — and maybe, a way forward.

Bidding adieu to his last “real job” as Al Gore’s speechwriter, Dan Pink went freelance to spark a right-brain revolution in the career marketplace.

If you want people to perform better, you reward them, right? Bonuses, commissions, their own reality show. Incentivize them. … But that’s not happening here. You’ve got an incentive designed to sharpen thinking and accelerate creativity, and it does just the opposite. It dulls thinking and blocks creativity.” (Dan Pink)

By vinaire | Also posted in Psychology | Comments (2)