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Exercises: Mindfulness (Set 2)

March 19, 2017 – 3:04 PM

Reference: Mindfulness Approach

Mindfulness is seeing things as they are. It provides the discipline for looking and contemplation

The following exercises help you see things as they are. You may do them while sipping coffee in a café, or strolling along a river. You may even find a place where you can sit comfortably for a while without being disturbed, and then patiently observe the world go by.

If something does not make sense, then recognize that it does not make sense. Do not try to justify it. Justification simply puts the blame somewhere without resolving the inconsistency. When you are faced with an inconsistency, and you feel an impulse to explain it away, then be alert to what you might be taking for granted. At times it may take some out-of-the-box thinking to realize what is going on.

We associate the idea of sense organs with eye, ear, nose, tongue, and body. We use them to observe physical objects, such as, chair, car, house, etc. However, the mind is also a sense organ, which senses ideas, thoughts, feelings, emotions, etc. These are mental objects. When being mindful, recognize both physical and mental objects for what they are.

Let the mind un-stack itself naturally through patient contemplation on whatever comes up. Observe the issue uppermost in the mind, and then the next, and the next. Let the mind deal with issues in the order it wants to. There should be no effort to recall, to dig for answers, or to interfere with the mind in any way. Simply look at what is right there in front of the mind’s eye at any moment. The mind will never present anything overwhelming when allowed to un-stack itself.

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EXERCISE # 1: Something incomprehensible

PURPOSE: To discern that something incomprehensible is, indeed, incomprehensible.

PREREQUISITE: Review Exercises: Mindfulness (Set 1).

STEPS:

In this exercise you simply become aware of something that is incomprehensible and do not try to explain it away.
Notice the environment and the people in a causal, easygoing manner.
Notice if there is something that does not make sense.

For example, Kantian philosophy says that pure knowledge cannot be sensed because knowledge becomes impure the moment it is sensed. Recognize this as Kant’s idea that does not explain how Kant “sensed” it. Do not pretend to understand. Simply become aware of the incomprehensibility of it.
If there is an impulse to explain it away then become aware of it. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.
Let the awareness of what does not make sense continue to be there. Simply look at it more closely without explaining it away.
If this area can be researched using a dictionary, encyclopedia, or Internet then do so. Just keep looking until the mystery goes away by itself.
If you recognize a contradiction or inconsistency, then check for any assumptions involved. Be alert to what you might be taking for granted. Verify any doubts.
If there is criticism that does not make sense, then check to see if it points to a real workable solution. If it does not then it is just “blame” that is pretending to be an answer. Ignore all attempts at blame and move on.
If it is an explanation for some unwanted condition that does not make sense, then check to see if it has ever led to a workable resolution. Ignore all explanations that have not led to resolution in the past and move on.
Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

EXERCISE # 2: Mind as a Sense Organ

PURPOSE: To discern that mind is an organ that senses mental objects.

PREREQUISITE: Review Exercise # 1 above.

STEPS:

In this exercise you become aware of mind as a sense organ.
Notice the environment and the people in a causal, easygoing manner.
Notice some physical objects in the environment, such as, the wet feel of water, the sight of the trees, the sound of birds chirping, the smell of flowers, and the taste of coffee.
Notice that memories, visualizations, thoughts, evaluations, conclusions, emotions, impulses, etc., are mental objects being perceived by the sense organ called the mind.
Recall a memory from your childhood. Notice that it is a mental object that is made up of physical perceptions received in the past. Such perceptions are reflections of physical objects.
Visualize your favorite activity. Notice that this visualization is a mental object made up of the rearrangement of perceptual elements that are derived from physical perceptions.
Think of some thoughts, such as, physical, mathematical, and philosophical. Notice that these thoughts are mental objects made up of patterns in the mental matrix made up of perceptual elements.
Observe some mental evaluation going on. Notice that these are association being activated and settled very rapidly within the perceptual matrix where the mental objects are formed.
Look at some conclusions you have arrived at recently. Notice that these are associations that have been settled within the perceptual matrix where the mental objects are formed.
Feel some emotions, such as, fear, anger, and boredom. Notice that these emotions provide feedback on the general stressed or relaxed state of the perceptual matrix.
Feel some impulses in the body or those, which move the body. Notice that these impulses are responses in and of the body to potential differences in the perceptual matrix.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

EXERCISE # 3: Un-stacking the Chaos

PURPOSE: To discern the approach to un-stacking the chaos faced by the mind.

PREREQUISITE: Review Exercise # 2 above.

STEPS:

In this exercise you become aware of the approach to un-stack the chaos faced by the mind.
Notice the physical and mental environment in a causal, easygoing manner.
Look at the physical and mental objects present in the environment. You may find physical objects to be relatively stable, but mental objects to be in a chaotic state.
Use physical objects to stabilize your attention. Do not avoid, resist, suppress or deny the chaotic state of the mental objects. Allow them to settle down on their own accord. Do not interfere with them.
Identify the topmost issue that needs to be resolved to calm the mind. Start observing it from various angles.
Notice, if there is something on this issue that the mind is trying to avoid, resist, suppress or deny. Observe it closely to see if something is being justified. If you spot a justification then simply become aware of it and move on. Spot as many justifications as you can.
If the issue is still persisting, then observe it closely to see if something does not make sense. In other words, look for an anomaly (discontinuity, disharmony or inconsistency). If you spot one then simply become aware of it and move on. Spot as many anomalies as you can.
If the issue is still persisting, then observe it closely for a shock. It is a shock containing pain, loss, or confusion that pins the issue in consciousness. If you find a shock then carefully re-experience it from beginning to the end. Re-experience it several times until its shock-value is gone.
As long as the issue is persisting continue looking for justifications, anomalies and shocks. Its persistency shall start to reduce, If another issue now becomes topmost then repeat steps 5 to 8 with this new issue. You can always go back to an earlier issue if it starts to dominate again.
All these issues are entwined with each other. Always follow the most dominant issue until it loses its dominance.
Never dig into the mental matrix looking for answers. Let the chaos un-stack by bringing up justifications, anomalies and shocks to view.
If there is dopiness then let it run itself out. Do not interfere with it. You will become alert after some time.
Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.
This exercise is done for at least 20 minute. You may do it for a longer period if justifications, anomalies and shocks are coming up easily and running out. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

By vinaire | Comments (0)

Exercises: Mindfulness (Set 1)

March 17, 2017 – 9:41 PM

Reference: Mindfulness Approach

Mindfulness is seeing things as they are. It provides the discipline for looking and contemplation

Desires make one want certain outcomes. This leads to speculations that have no basis other than one’s expectations. But, it is only when you know what is there can you predict future in a reasonable and consistent manner.

Familiarity makes one assume certain things to be there. The visualization is already there in the mind, and it gets superimposed over what is there. However familiar something may be it is never permanent and it may not actually be there.

If something is missing then recognize that it is missing. Do not imagine something in its place. If someone asks you a question and no answer comes up in your mind, then do not feel obliged to make up an answer. Accept that you do not have an answer..

EXERCISE # 1: Desires and Expectations

PURPOSE: To discern the influence of desires and expectations on the perception of what is there.

PREREQUISITE: Review Exercises: Discerning the Environment.

STEPS:

In this exercise you simply become aware of desires and expectations that may influence observation.
Notice the environment and the people in a causal, easygoing manner.
Notice if there is a desire and expectation accompanying your observation.

For example, you may see a person in priestly robes and have a desire to trust him implicitly. This is one expects from a man of God.
Simply become aware of that desire, and move on. Do not interfere with the desire present. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.
If there are extraneous thoughts arising in your mind, notice if they is an underlying desire. Simply become aware of what is there and move on.
If there is uncontrolled thinking going on in your mind, notice if there is an effort to predict something. Simply become aware of what is there and move on.
If there are unanswered questions swirling around, notice if there are expectations attached to them. Simply become aware of what is there and move on.
If a question is really important, and it needs to be resolved, then note it down to be researched later. Do not avoid, resist, suppress, or deny any question. Simply become aware of what is there and move on.
Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

EXERCISE # 2: Assumptions

PURPOSE: To discern the influence of assumptions on the perception of what is there.

PREREQUISITE: Exercise # 1 above.

STEPS:

In this exercise you simply become aware of assumptions that may influence observation.
Notice the environment and the people in a causal, easygoing manner.
As you observe, see if the actual perceptions are different from how they should be according to the ideas in your mind.

For example, you may see only the profile of a stranger, and see only one ear. But your mind tells you that he has two ears, because “all men have two ears.” He may have two ears but you don’t see them. The chances are slim but this stranger may have only one ear. Those, who are aware of their assumptions, are mindful.
Simply become aware of the assumptions, and move on. Do not interfere with the assumptions present. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.
As you observe, see if you are being judgmental about some situation.

For Example: You may look at a person of certain sex, color, profession or cultural background. This may bring up certain preconceived ideas. Separate the actual perception from the ideas contained in the mind.
Notice the preconceived ideas present one by one. Simply become aware of what is there and move on.
As you observe, see if there is something that does not make sense. Notice if any of your own ideas are contributing to that confusion. Simply become aware of what is there and move on.
Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

EXERCISE # 3: Something Missing

PURPOSE: To discern the influence of something missing on the perception of what is there.

PREREQUISITE: Exercise # 2 above.

STEPS:

In this exercise you simply become aware of something missing that may influence observation.
Notice the environment and the people in a causal, easygoing manner.
Notice something that is puzzling, and about which full understanding is missing. Do not feel obliged to accept the explanations given; instead focus on what is puzzling.
Carefully consider the broad context of the scene, and the purpose of the activity. Notice something specific that really does not make sense. Examine it closely including your viewpoint with respect to it.
Observe your mind imagining reasons to fill the uncomfortable gap in understanding. Simply become aware of what is missing and move on.
Notice questions you have for which satisfactory “answers” are missing. Examine the answers you have and notice what really does not make sense.
Notice the impulse to come up with an answer. If there is no answer then acknowledge the fact. Do not make up an answer. Simply become aware of what is missing and move on.
Repeat the above steps noticing things that are puzzling and for which satisfactory answers re not available.
Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

By vinaire | Comments (0)

Exercises: Buddha on Mind (Set 1)

March 10, 2017 – 9:32 AM

Reference: Mindfulness Approach

Note: These exercises are derived directly from Buddhist scriptures, specifically, from Satipatthana Sutta: The Foundations of Mindfulness.

After one is able to discern the physical environment and the body comfortably, one is ready to discern perception of the mind. These are called feelings. A feeling is the physical sensation of the dominant condition of the mind.

There are three different types of feelings, such as, pleasant, unpleasant and neutral (neither pleasant nor unpleasant). There are also two different categories of feelings, such as, worldly or spiritual. The worldly feelings are concerned with day to day affairs. The spiritual feelings are concerned with long term, deeper sense of well-beingness. The following exercise helps one recognize the nature of feelings as one is experiencing them.

After one is able to discern the feelings comfortably, one is ready to discern the nature of consciousness. Consciousness is the level of awareness. The deeper is the awareness, the higher is consciousness. This explains the higher consciousness in humans compared to animals. Consciousness cannot really be called ‘I’.

EXERCISE # 1

PURPOSE: The Contemplation of Feelings

PREREQUISITE: All exercises up to Exercises: Buddha on Body (Set 2)

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

Contemplate on pleasant feelings until you know what it is like to experience a pleasant feeling.
Contemplate on painful feelings until you know what it is like to experience a painful feeling.
Contemplate on neutral feelings until you know what it is like to experience a neutral feeling.
Contemplate on pleasant worldly feelings until you know what it is like to experience a pleasant worldly feeling.
Contemplate on pleasant spiritual feelings until you know what it is like to experience a pleasant spiritual feeling.
Contemplate on painful worldly feelings until you know what it is like to experience a painful worldly feeling.
Contemplate on painful spiritual feelings until you know what it is like to experience a painful spiritual feeling.
Contemplate on neutral worldly feelings until you know what it is like to experience a neutral worldly feeling.
Contemplate on neutral spiritual feelings until you know what it is like to experience a neutral spiritual feeling.
Contemplate on what you are feeling at the moment. Discern that feeling as pleasant, painful, or neutral, worldly or spiritual.
Contemplate on feelings as observed by you internally and also externally in others.
Contemplate on factors that shape feelings and/or which dissolve feelings.
Contemplate on feelings as existing to the extent necessary for knowledge and mindfulness.
Repeat this exercise in “20 minute sessions”, until you can comfortably view feelings objectively.

EXERCISE # 2

PURPOSE: The Contemplation of Consciousness

PREREQUISITE: Exercise #1 above

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

Contemplate on the consciousness with lust until you can perceive it objectively.
Contemplate on the consciousness without lust until you can perceive it objectively.
Contemplate on the consciousness with hate until you can perceive it objectively.
Contemplate on the consciousness without hate until you can perceive it objectively.
Contemplate on the consciousness with ignorance until you can perceive it objectively.
Contemplate on the consciousness without ignorance until you can perceive it objectively.
Contemplate on the shrunken state of consciousness until you can perceive it objectively.
Contemplate on the distracted state of consciousness until you can perceive it objectively.
Contemplate on the developed state of consciousness until you can perceive it objectively.
Contemplate on the undeveloped state of consciousness until you can perceive it objectively.
Contemplate on the state of consciousness with some other mental state superior to it until you can perceive it objectively.
Contemplate on the state of consciousness with no other mental state superior to it until you can perceive it objectively.
Contemplate on the concentrated state of consciousness until you can perceive it objectively.
Contemplate on the un-concentrated state of consciousness until you can perceive it objectively.
Contemplate on the freed state of consciousness until you can perceive it objectively.
Contemplate on the un-freed state of consciousness until you can perceive it objectively.
Contemplate on consciousness as observed by you internally and also externally in others.
Contemplate on factors that shape consciousness and/or which dissolve consciousness.
Contemplate on consciousness as existing to the extent necessary for knowledge and mindfulness.
Repeat this exercise in “20 minute sessions”, until you can comfortably view consciousness objectively.

By vinaire | Comments (0)

Exercises: Buddha on Body (Set 1)

March 5, 2017 – 7:43 AM

Reference: Mindfulness Approach

Note: These exercises are derived directly from Buddhist scriptures, specifically, from Satipatthana Sutta: The Foundations of Mindfulness.

After one is able to discern the physical perceptions from the environment comfortably, one is ready to discern perceptions from the body, such as, pain, sensations and impulses. We start with the discernment of impulses associated with breathing.

The student observes breathing in its natural state without interfering with it. He watches the breath going in and out under its own impulse.

This is a major exercise because when one engages in it, one starts to become aware of many things going inside him. The mental chaos may present itself in many different ways. Therefore, the practice of mindfulness is extremely important for the safe execution of this exercise.

The student does not avoid, resist, suppress, deny or, otherwise, interfere with the activity of the body and the mind, while keeping his attention on breathing.

This exercise may appear difficult at first, because it essentially requires that the student transfer all his control to the body and mind. The student’s actually becomes part of the process.This may take some getting used to. One should ease into it gradually.

Ease into this exercise gradually by letting go of your conscious control on a gradient.

EXERCISE # 1: BREATHING

PURPOSE: To practice mindfulness of breathing

PREREQUISITE: Review Discerning the Environment.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

You may do this exercise while sitting quietly or while walking or doing your chores in an easygoing manner.
Be attentive of your breathing. Make no attempt to regulate the breathing. Simply observe the natural pattern of breath going in and out.
Observe the impulse that is making the breath to go in. Observe the impulse that is making the breath to go out.
Become aware of when the breath is long and when it is short.
During this exercise various thoughts may come up. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.
During this exercise you may feel various sensations throughout the body. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.
During this exercise you may feel various impulses coming from the mind. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.
Become fully aware of the physical perceptions from the environment.
Simply discern whatever is involved in breathing.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed the student may proceed to the next exercise.

The following exercises help discern various aspects of the body. These aspects shall be common with others as to how they discern their own body.

EXERCISE # 2: BODY POSTURE

PURPOSE: To discern the postures of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 1 above.

STEPS:

You may do this exercise anywhere. Simply know the posture of the body at every moment.
Keep the discipline of mindfulness throughout this exercise. In other words, be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.
When you are going, discern the posture of the body in going.
When you are standing, discern the posture of the body in standing.
When you are sitting, discern the posture of the body in sitting.
When you are lying down, discern the posture of the body in lying down.
Just as the body is disposed so you know it.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

EXERCISE # 3: BODY ACTIVITY

PURPOSE: To discern the activities of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 2 above.

STEPS:

You may do this exercise anywhere. Simply know the activity of the body at every moment.
Keep the discipline of mindfulness throughout this exercise. In other words, be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.
Clearly discern the body in going forward and back.
Clearly discern the body in looking straight on and looking away;
Clearly discern the body in bending and in stretching;
Clearly discern the body in wearing clothes and carrying the books;
Clearly discern the body in eating, drinking, chewing and savoring;
Clearly discern the body in walking, in standing, in sitting, in falling asleep, in waking,
Clearly discern the body in speaking and in keeping silence.
This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.
This exercise is completed when it becomes effortless.
When this exercise is completed you may proceed to the next exercise.

By vinaire | Comments (0)

Calming of the Chaotic Mind

February 24, 2017 – 3:50 PM

The Key Factors

To some degree this chaotic condition is being stimulated by “reminders” in the environment. Attending meditation classes or going on vacations serves to calm the mind because the disturbing environment is put in abeyance. But that is a temporary fix only. When a person returns to his usual environment the chaotic condition gets activated again.

Permanent solution to the chaotic condition requires accessing the unassimilated experiences and assimilating them in the mind. The following factors are fundamental to bring about this assimilation.

Have attention refine perception into perceptual elements.
Let free association bring assimilation of perceptual elements.
Let assimilation proceed throughout the mental matrix.

The chaotic condition of the mind calms down permanently as this assimilation takes place.

The calming of the mind depends on accessing and assimilating all experiences.

Attention

Mental shocks are the root cause of a chaotic mind. When shock enters the mind attention gets scattered. As a result all discernment is gone and mental chaos ensues. Attention is the first casualty that brings about the chaotic condition of the mind. The function of attention is to bring discernment to what is perceived.

In other words, attention refines perception into perceptual elements for assimilation in the mental matrix. Absence of assimilation generates mental chaos. Presence of mental chaos means scattered attention.

Rehabilitation of attention is the vital first step in the handling of mental chaos.

The Discipline of Mindfulness

Discipline is needed to rehabilitate attention. Attention got scattered because a shock interfered with attention. Attention remains scattered when the interference continues. Interference needs to be reined in so attention can rehabilitate. The discipline that helps rein in interference is called mindfulness.

Under this discipline a person does not avoid, resist, suppress, deny or interfere with attention. This allows free association that rehabilitates attention, allows refinement of perception, and brings about assimilation of perceptual elements.

The discipline of mindfulness thus allows attention to regroup. The moment that happens unassimilated experiences start to line up to be resolved. Attention then brings discernment to properly assimilate these experiences. With assimilation comes relief from mental chaos.

The discipline of Mindfulness makes it possible for the attention to rehabilitate itself and bring about the assimilation needed to reduce mental chaos.

Clearing up Justifications

The person may find that his need to defend his beliefs comes up first. These are justifications that give him the reason to be the way he is. Since he is not happy in his present condition he must pay close attention to these justifications.

As the person examines these justifications under the discipline of mindfulness, he lets himself experience the need to defend himself without avoiding, resisting, suppressing, denying or otherwise interfering with it. This allows free association to take place. Consequently, assimilation comes about, and the need to defend oneself with that justification disappears. This is followed by relief.

One after another such justifications may appear and disappear under the discipline of mindfulness. Over time the person may feel considerable relief. The chaos in the mind lessens, and it becomes easier to address deeper justifications. This may go on for days and weeks.

The first things to clear up are the justifications that the person uses to defend his condition and the way he is.

Clearing up Anomalies

As justifications are cleared up the anomalies start to show up. This includes discontinuities, or things that don’t make sense. Also included are disharmonies, or conflicts that are making life miserable. The person starts to acknowledge their presence, whereas, he was ignoring them before. Anomalies also include inconsistencies that were not real to him before but now he sees them.

These anomalies make him uncomfortable, but he has greater attention available now to address them. As he examines them closely under the discipline of mindfulness, he experiences the discomfort. As he continues to examine them the discomfort starts to disappear. The anomalies disintegrate and get assimilated as free association takes place.

As anomalies get sorted out the person feels great relief. He may start to realize some of the aspects of the underlying unassimilated node. He is getting close to accessing the shocking experience which started his mental chaos.

The next things to clear up are anomalies, which the person has been avoiding most of his life by running after distractions.

Clearing up the Unassimilated Node

Evidently, introverting the attention forcefully, or by trickery, to get to unassimilated nodes, as in earlier methods, only makes the situation worse by stirring up the mind. The mindfulness approach works because it lets the mind unwind naturally.

As the person continues to examine the anomalies, the unassimilated node may come quite suddenly. The person may feel its “shock” but it is never as extreme as the original shock. As that long forgotten shocking experience is finally assimilated, he feels a tremendous relief.

Fortunately, there are not that many unassimilated nodes. After all the hard work that went earlier, these unassimilated nodes are easy to clear up. The person now feels cheerful and greatly motivated.

It now becomes a second nature for him to clear up other justifications, anomalies, confusions, misunderstandings etc., as they come up to his attention.

The person now gives up his various distractions and gets busy with his long cherished goals. Life becomes very worthwhile for him. He is very happy.

The final things to clear up are the shocking experiences, which got buried in the person’s mind as unassimilated nodes.

Troubleshooting

Sometimes mental conditioning is so strong that a person cannot even ground one’s attention to look at the simplest of justifications. In such cases, the person should simply focus attention on physical perceptions of touch, sight, hearing, smell, and taste to build it up. Exercises shall be provided later for this purpose.

Any method used to handle the mind must never suggest anything, since that can have hypnotic effects. The method should simply focus on assimilating what already exists in the mind. In the present method the focusing of attention means, “Narrowing down of target”. It starts broad and narrows down quickly to what needs to be assimilated at that moment.

One applies this method process in small steps so the progress is smooth without much effort. It is always okay to consult a dictionary, encyclopedia or Wikipedia, to get missing information to handle confusion. This applies especially to meaning of words, symbols and concepts.

One should be alert for any kind of avoidance, resistance, suppression or denial within oneself. He should examine that area at the earliest opportunity under the discipline of mindfulness. The handling could be as simple as letting one’s conscious thinking be in sync with free association. This may go a long way in reducing stress in the mind.

It is important not to interfere with free association. One may get lost in thoughts, become oblivious and even doze off during this process but the free association continues regardless. So let these manifestations take place. One will wake up sooner or later feeling quite refreshed.

Unassimilated nodes are resolved by carefully observing sensations, emotions and thoughts in the order they come up. They will appear dissociated with the surrounding context. As one holds these sensations, emotions and thoughts closely in one’s mind, and lets the free association occur, the dissociations start to resolve and ultimately vanish.

It is to be noted that the pain, discomfort and confusion may at first increase as one focuses on them, but as one willingly experiences them; they start to resolve into finer elements and assimilate into the mental matrix.

Unassimilated experiences resolve quickly as one re-experiences them willingly.

Summary

This chapter explains how the mental chaos may be addresses and resolved in steps. The subsequent chapters provide the discipline and exercises to help one along with resolving the mental chaos.

By vinaire | Comments (1)

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Category Archives: Uncategorized

Exercises: Mindfulness (Set 2)

Reference: Mindfulness Approach

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EXERCISE # 1: Something incomprehensible

PURPOSE: To discern that something incomprehensible is, indeed, incomprehensible.

PREREQUISITE: Review Exercises: Mindfulness (Set 1).

STEPS:

In this exercise you simply become aware of something that is incomprehensible and do not try to explain it away.

Notice the environment and the people in a causal, easygoing manner.

Notice if there is something that does not make sense.

For example, Kantian philosophy says that pure knowledge cannot be sensed because knowledge becomes impure the moment it is sensed. Recognize this as Kant’s idea that does not explain how Kant “sensed” it. Do not pretend to understand. Simply become aware of the incomprehensibility of it.

If there is an impulse to explain it away then become aware of it. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.

Let the awareness of what does not make sense continue to be there. Simply look at it more closely without explaining it away.

If this area can be researched using a dictionary, encyclopedia, or Internet then do so. Just keep looking until the mystery goes away by itself.

If you recognize a contradiction or inconsistency, then check for any assumptions involved. Be alert to what you might be taking for granted. Verify any doubts.

If there is criticism that does not make sense, then check to see if it points to a real workable solution. If it does not then it is just “blame” that is pretending to be an answer. Ignore all attempts at blame and move on.

If it is an explanation for some unwanted condition that does not make sense, then check to see if it has ever led to a workable resolution. Ignore all explanations that have not led to resolution in the past and move on.

Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.

This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

This exercise is completed when it becomes effortless.

When this exercise is completed you may proceed to the next exercise.

EXERCISE # 2: Mind as a Sense Organ

PURPOSE: To discern that mind is an organ that senses mental objects.

PREREQUISITE: Review Exercise # 1 above.

STEPS:

In this exercise you become aware of mind as a sense organ.

Notice the environment and the people in a causal, easygoing manner.

Notice some physical objects in the environment, such as, the wet feel of water, the sight of the trees, the sound of birds chirping, the smell of flowers, and the taste of coffee.

Notice that memories, visualizations, thoughts, evaluations, conclusions, emotions, impulses, etc., are mental objects being perceived by the sense organ called the mind.

Recall a memory from your childhood. Notice that it is a mental object that is made up of physical perceptions received in the past. Such perceptions are reflections of physical objects.

Visualize your favorite activity. Notice that this visualization is a mental object made up of the rearrangement of perceptual elements that are derived from physical perceptions.

Think of some thoughts, such as, physical, mathematical, and philosophical. Notice that these thoughts are mental objects made up of patterns in the mental matrix made up of perceptual elements.

Observe some mental evaluation going on. Notice that these are association being activated and settled very rapidly within the perceptual matrix where the mental objects are formed.

Look at some conclusions you have arrived at recently. Notice that these are associations that have been settled within the perceptual matrix where the mental objects are formed.

Feel some emotions, such as, fear, anger, and boredom. Notice that these emotions provide feedback on the general stressed or relaxed state of the perceptual matrix.

Feel some impulses in the body or those, which move the body. Notice that these impulses are responses in and of the body to potential differences in the perceptual matrix.

This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

This exercise is completed when it becomes effortless.

When this exercise is completed you may proceed to the next exercise.

EXERCISE # 3: Un-stacking the Chaos

PURPOSE: To discern the approach to un-stacking the chaos faced by the mind.

PREREQUISITE: Review Exercise # 2 above.

STEPS:

In this exercise you become aware of the approach to un-stack the chaos faced by the mind.

Notice the physical and mental environment in a causal, easygoing manner.

Look at the physical and mental objects present in the environment. You may find physical objects to be relatively stable, but mental objects to be in a chaotic state.

Use physical objects to stabilize your attention. Do not avoid, resist, suppress or deny the chaotic state of the mental objects. Allow them to settle down on their own accord. Do not interfere with them.

Identify the topmost issue that needs to be resolved to calm the mind. Start observing it from various angles.

Notice, if there is something on this issue that the mind is trying to avoid, resist, suppress or deny. Observe it closely to see if something is being justified. If you spot a justification then simply become aware of it and move on. Spot as many justifications as you can.

If the issue is still persisting, then observe it closely to see if something does not make sense. In other words, look for an anomaly (discontinuity, disharmony or inconsistency). If you spot one then simply become aware of it and move on. Spot as many anomalies as you can.

If the issue is still persisting, then observe it closely for a shock. It is a shock containing pain, loss, or confusion that pins the issue in consciousness. If you find a shock then carefully re-experience it from beginning to the end. Re-experience it several times until its shock-value is gone.

As long as the issue is persisting continue looking for justifications, anomalies and shocks. Its persistency shall start to reduce, If another issue now becomes topmost then repeat steps 5 to 8 with this new issue. You can always go back to an earlier issue if it starts to dominate again.

All these issues are entwined with each other. Always follow the most dominant issue until it loses its dominance.

Never dig into the mental matrix looking for answers. Let the chaos un-stack by bringing up justifications, anomalies and shocks to view.

If there is dopiness then let it run itself out. Do not interfere with it. You will become alert after some time.

Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.

This exercise is done for at least 20 minute. You may do it for a longer period if justifications, anomalies and shocks are coming up easily and running out. Several sessions may be given during a day, and over the course of days, until progress is observed.

This exercise is completed when it becomes effortless.

When this exercise is completed you may proceed to the next exercise.

Exercises: Mindfulness (Set 1)

Reference: Mindfulness Approach

EXERCISE # 1: Desires and Expectations

PURPOSE: To discern the influence of desires and expectations on the perception of what is there.

PREREQUISITE: Review Exercises: Discerning the Environment.

STEPS:

In this exercise you simply become aware of desires and expectations that may influence observation.

Notice the environment and the people in a causal, easygoing manner.

Notice if there is a desire and expectation accompanying your observation.

For example, you may see a person in priestly robes and have a desire to trust him implicitly. This is one expects from a man of God.

Simply become aware of that desire, and move on. Do not interfere with the desire present. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.

If there are extraneous thoughts arising in your mind, notice if they is an underlying desire. Simply become aware of what is there and move on.

If there is uncontrolled thinking going on in your mind, notice if there is an effort to predict something. Simply become aware of what is there and move on.

If there are unanswered questions swirling around, notice if there are expectations attached to them. Simply become aware of what is there and move on.

If a question is really important, and it needs to be resolved, then note it down to be researched later. Do not avoid, resist, suppress, or deny any question. Simply become aware of what is there and move on.

Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.

This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

This exercise is completed when it becomes effortless.

When this exercise is completed you may proceed to the next exercise.