Category Archives: Self-Improvement

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

Mindfulness in Breathing (old)

July 7, 2012 – 5:11 PM
Reference: The 12 Aspects of Mindfulness

Mindfulness with regard to the body starts with breathing. One observes breathing in its natural state as it appears and disappears. There is no attempt to regulate the breathing, or add anything else. One is totally immersed in this observation, meaning one let’s any sensations, feelings, consciousness, ideas, thoughts, etc., flow through the self without resistance.

Buddha says in Satipatthana Sutta: The Foundations of Mindfulness

“And how does a monk live contemplating the body in the body?
“Herein, monks, a monk, having gone to the forest, to the foot of a tree or to an empty place, sits down with his legs crossed, keeps his body erect and his mindfulness alert.
“Ever mindful he breathes in, mindful he breathes out. Breathing in a long breath, he knows, ‘I am breathing in a long breath’; breathing out a long breath, he knows, I am breathing out a long breath’; breathing in a short breath, he knows, ‘I am breathing in a short breath’; breathing out a short breath, he knows, ‘I am breathing out a short breath.’
“’Experiencing the whole (breath-) body, I shall breathe in,” thus he trains himself.
“Experiencing the whole (breath-) body, I shall breathe out,” thus he trains himself.
“Calming the activity of the (breath-) body, I shall breathe in,” thus he trains himself.
“Calming the activity of the (breath-) body, I shall breathe out,” thus he trains himself.
“Just as a skillful turner or turner’s apprentice, making a long turn, knows, ‘I am making a long turn,’ or making a short turn, knows, ‘I am making a short turn,’ just so the monk, breathing in a long breath, knows, ‘I am breathing in a long breath’; breathing out a long breath, he knows, ‘I am breathing out a long breath’; breathing in a short breath, he knows, ‘I am breathing in a short breath’; breathing out a short breath, he knows, ‘I am breathing out a short breath.’ ‘Experiencing the whole (breath-) body, I shall breathe in,’ thus he trains himself. ‘Experiencing the whole (breath-) body, I shall breathe out,’ thus he trains himself. ‘Calming the activity of the (breath-) body, I shall breathe in,’ thus he trains himself. ‘Calming the activity of the (breath-) body, I shall breathe out,’ thus he trains himself.
“Thus he lives contemplating the body in the body internally, or he lives contemplating the body in the body externally, or he lives contemplating the body in the body internally and externally. He lives contemplating origination factors in the body, or he lives contemplating dissolution factors in the body, or he lives contemplating origination-and-dissolution factors in the body. Or his mindfulness is established with the thought: ‘The body exists,’ to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus also, monks, a monk lives contemplating the body in the body.”

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EXERCISE

PURPOSE:   To practice mindfulness in breathing.

NOTE 1: It is very important, when trying to resolve problems and confusions, that you be grounded in reality. In this exercise breathing  keeps one grounded in reality.
NOTE 2: DO NOT INTERFERE WITH THE MIND. This exercise is objective and not subjective. 

  1. Find a place where you can sit comfortably for a while without being disturbed or distracted.

  2. Make sure you have had enough to eat and rest. You do not want your body to be a distraction.

  3. Sit in a comfortable position with your back straight and upright.  If you are sitting in a chair, keep feet flat on the floor, and hands in the lap.

  4. Be attentive of your breathing. Make no attempt to regulate the breathing. Simply observe the natural pattern of breath going in and out. 

    In the words of Buddha:
    • Ever mindful you breathe in, mindful you breathe out.
    • Breathing in a long breath, know, “I am breathing in a long breath”;
    • Breathing out a long breath, know, “I am breathing out a long breath”;
    • Breathing in a short breath, know, “I am breathing in a short breath”;
    • Breathing out a short breath, know, “I am breathing out a short breath.”

  5. Do not move or do anything. Just be there as an observer. You may close your eyes if you wish.

    NOTE: There may be some scratching, yawning, adjusting the body, etc., as you settle down into the exercise. But after a while, when you really get into the exercise, all such extra motion should go away without much effort.

  6. Do not add anything to this exercise. For example

    • Do not expect any particular outcome
    • Do not try to make your mind blank
    • Do not suppress thoughts, feelings or emotions

  7. While you are being mindful of breathing, experience the whole body.

    In the words of Buddha:
    • Train yourself, “Experiencing the whole body, I shall breathe in.”
    • Train yourself, “Experiencing the whole body, I shall breathe out.”

  8. While you are doing the above, do not interfere with the activities of the body and the mind by way of resisting it, adding thoughts, suppressing thoughts, or anything else. This will gradually calm the activities of the body and mind.

    For example, if the mind is racing, let it race. Let the sensations, feelings, consciousness, ideas, thoughts, etc., come and go as they wish. If the body feels sleepy let it go to sleep; it will be awake again. Simply be mindful of breathing. 
    In the words of Buddha:
    • Train yourself, “Calming the activity of the body, I shall breathe in.”
    • Train yourself, “Calming the activity of the body, I shall breathe out.”

  9. Continue contemplating  on the body and its activities, internally and/or as observed externally.

  10. Be mindful of the origination factors in the body, and/or the dissolution factors in the body.

  11. Be mindful that body exists to the extent necessary just for knowledge and mindfulness.

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

  13. Let  the exercise be effortless. End the exercise at a point when you are feeling comfortable. The length of a sitting can be anywhere from 15 minutes to 2 hours or more.

  14. Repeat this exercise until it becomes a natural part of you.

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After some practice with the above, you may add the following step if you wish.

Look around in your mind and spot something that is trying to grab your attention. Accept it non-judgmentally, and experience it without resisting.

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Further references: KHTK Mindfulness

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By vinaire | Comments (8)

The Foundations of Mindfulness

July 6, 2012 – 5:33 PM
Reference: The 12 Aspects of Mindfulness

Buddha says in Satipatthana Sutta: The Foundations of Mindfulness

“This is the only way, monks, for the purification of beings, for the overcoming of sorrow and lamentation, for the destruction of suffering and grief, for reaching the right path, for the attainment of Nibbana, namely, the four foundations of mindfulness. What are the four?
“Herein (in this teaching) a monk lives contemplating the body in the body, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief; he lives contemplating feelings in feelings, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief; he lives contemplating consciousness in consciousness, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief; he lives contemplating mental objects in mental objects, ardent, clearly comprehending and mindful, having overcome, in this world, covetousness and grief.

Here Buddha outlines the four foundations of mindfulness as follows:

  1. The body in the body
  2. Feelings in feelings
  3. Consciousness in consciousness
  4. Mental objects in mental objects

The prerequisite to mindfulness is the overcoming of covetousness and grief.

Through the above use of language, the Buddha implies the need to be totally immersed in the object one is observing and contemplating upon.

In other words, there should be no resistance to sensations, feelings, consciousness, ideas, thoughts, etc., that flow through the self, as one observes and contemplates.

Also see points 6, 7, and 8 of The 12 Aspects of Mindfulness.

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By vinaire | Tagged , | Comments (10)

KHTK Exercise Set 2 (old)

June 27, 2012 – 7:22 PM

This exercise is based on The Basics of Meditation (old). You may practice the following as often as you want for any period from 15 minutes to 2 hours or more. You may make it a part of your daily routine.

  1. Find a place where you can sit comfortably for a while without being disturbed or distracted.

  2. Simply observe with your eyes open. If you find your mind adding to what is plainly visible, simply notice that fact and continue.

  3. Once you can comfortably notice what is there, you may close your eyes.

  4. If you just see blackness, then observe that blackness. If you see a play of light and darkness, then observe that play of light and darkness.

  5. Observe the various sound and smells as they offer themselves to you. Do not strain to perceive them.

  6. Observe what your senses present to you, such as, the temperature in the room, the pull of gravity, or the taste in your mouth. Do not look for anything in particular. Just look at whatever comes up. Do not fix your attention on any one thing.

  7. The mind may present memories of current and past events, some flattering and some not so flattering. Simply look at them non-judgmentally without resisting. The scene may shift around continually.

  8. The mind may present emotions, such as, embarrassment, guilt, anxiety, anger, etc. Look at them non-judgmentally and recognize them for what they are.

  9. The mind may present hot and cold sensations, twitches in muscles, pain, etc. Do not avoid, resist or suppress them back. Look and experience them as they appear.

  10. There may be tendency to squirm, move or change position as discomfort presents itself. You may readjust your body to a more comfortable position as necessary, while experiencing the discomfort.

  11. If you find yourself getting involved in thoughts, or mentally doing something else, then simply recognize this fact, and continue. Do not suppress anything. Do not add anything.

  12. Let these feelings, emotions and sensations play themselves out. Do not speculate on reasons and possibilities. As you persevere in your looking, the uncomfortable feelings and sensations will clear out.

  13. Though it may not always be possible, try ending this exercise at a point when some persistent emotion, sensation or thoughts have just left.

Practice this mode of  looking until you are applying it naturally in your life during all you waking hours.

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By vinaire | Comments (0)

The Practice of Looking

June 27, 2012 – 7:09 PM

Sit Comfortably

The first step in the practice of looking is to sit in a comfortable position and simply observe with your eyes open. You may assume a lotus position but that is not necessary. The necessary part is to keep your back straight and upright. You may sit in a straight-backed chair if that is more comfortable. When sitting in a chair, however, you must keep feet flat on the floor, and hands in the lap. Make sure you have had enough to eat and rest. You do not want your body to be a distraction.

Look Plainly

Look at what is plainly visible around you, and also at the thoughts arising in your mind, without associating them with what you see. Once you are comfortable with looking with your eyes open, go ahead and close your eyes. Do not move or do anything. Just be there as an observer.

Close Your Eyes

After closing your eyes, simply observe what is there. At first, you may perceive only blackness. But soon you may become aware of light and darkness, various sounds and smells, the temperature in the room, the pull of gravity, the taste in your mouth, and scores of other such perceptions from the body. The mind may present pictures of current or past situations, thoughts, feelings and emotions.

Be an Observer

It is important to understand who is observing. The body’s eyes are closed so you cannot be the body. You are observing the mind so you cannot be the mind. Who are you then? In the practice of looking you simply are an observer.

Do not Suppress

As you sit with your eyes closed all kind of things will come up, some flattering and some not so flattering. Just look without being judgmental. Do not try to concentrate on any one thing, or try to make the mind blank, as done in meditation. The idea is to look and not suppress anything. It will take time before any activity in the mind settles down.

Experience Everything

The practice of looking includes experiencing the feelings, emotions, and sensations presented by the mind. The essential part here is not to resist the mental objects that come up. Pictures may come up that remind you of something embarrassing or painful. The normal reaction would be to flinch and look away. But in the practice of looking you must experience whatever comes up, no matter how painful and embarrassing that may appear to be.

Observe without Resisting

There is a safety factor built into the mind. That is, the mind would never present something so embarrassing, discomforting, or painful that it is overwhelming. Just be there with whatever comes up. It is important that you let the mind present things to you, and not to present things to the mind. As you persevere without resisting, the painful and embarrassing pictures in the mind will ultimately discharge.

Be Still

There may be a tendency to squirm, twitch, move or change position. This occurs when you encounter something difficult to experience but you are not yet aware of it. Make sure before you start this practice session that you are in a comfortable position. Then just be there without moving or doing anything else. However, if the physical discomfort becomes too much, it does no good to suppress it. When that happens, it is better to readjust your body in a comfortable position and then restart the practice session once again.

Persevere

During the practice of looking, certain physical reactions may occur, such as, stabs of pain, drowsiness, dullness of senses, twitches in muscles, and so on. Do not do anything. Do not resist or try to fight them. If the drowsiness overcomes you, let it do so. Just experience the drowsiness. These physical reactions will discharge after some time.

If you find yourself getting involved in thoughts or doing something else mentally then simply realize this fact and do nothing else.  This will automatically get you back to just being there as an observer.

NOTE: To orient yourself to present time you may put some attention on your breathing if necessary.

Realizations

As you recognize and experience the material presented by the mind, new realizations occur. Your ability to experience things improves. As this happens, the mind finds it safe to present more material that you were not aware of before. And so it continues.

Try ending each practice session when some persisting reaction has just gone away. Do not end the session while you are in the middle of a reaction. Then that reaction may take longer to go away.

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Summary

This practice of looking is an adventure. You embark on it to become more aware. It helps you discover the causes of conditions and gain control over them. And the results are beyond any expectations.

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By vinaire | Comments (2)

Looking at Hallucinations

June 10, 2012 – 6:17 AM

Hallucination

Looking is simply noticing what the perceptions provide in terms of sight, sound, smell, taste, touch, thought, feeling, etc. To learn to look is to learn to differentiate one thing from another. Looking is followed by a recognition of what is there.

It seems that the first level of differentiation would be in terms of senses. What is being perceived? Is it a sight, a sound, a smell, a taste, a touch, a thought or a feeling. However, a level before that might be, ‘Is it out there, or is it in the mind?’

Sometimes it is hard to make the differentiation, ‘Is it out there, or is it in the mind?’ This is especially so when nobody is around to confirm or deny it. Doubt may still persist even when somebody is around agreeing or disagreeing. Lately there have been many movies on this subject.

There is hallucination. Dictionary tells us that it is a sensory experience of something that does not exist outside the mind. The root meaning of the word ‘hallucination’ is ‘a wandering of the mind’.

Let me put this question out there,

“When the technique of ‘looking’ is applied to spot inconsistencies what happens to hallucinations?”

Or, maybe someone could provide an alternate question.

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By vinaire | Tagged , | Comments (65)