Let's break the wall

[Seeker12901]

LU is focused guiding for seeing there is no real, inherent 'self' - what do you understand by this?
Just a concept of someone who exists. Just a thought, no more than

What are you looking for at LU?
I’m looking for the truth. I just want to find what I’ve been chasing for so long and finally be done with it. I’m really worn out from all of this. Can you help me end it? And maybe, I also want some peace

What do you expect from a guided conversation?
I don’t really have any expectations for this conversation, but I want to clear up everything about enlightenment. And I’d also like to know what I’m supposed to do next, when the whole journey is over

What is your experience in terms of spiritual practices, seeking and inquiry?
I’ve been listening to different enlightened masters on youtube for a long time, spending years trying to understand the whole concept of enlightenment. I’ve come to some conclusions about identity and who we are, and now I just want to wrap this up and stop thinking about the desire for enlightenment

On a scale from 1 to 10, how willing are you to question any currently held beliefs about 'self? 11

[Noro]

Hello,

My name is Rowena and I am happy to be your guide.
Welcome to Liberation Unleashed. Please let me know the name you would like to be called.

I’m looking for the truth. I just want to find what I’ve been chasing for so long and finally be done with it. I’m really worn out from all of this. Can you help me end it? And maybe, I also want some peace

I totally get this quest, and hopefully you will get to find out what you have been chasing.
First of all lets dive in......please take a look at the following:

What comes up when reading there is no separate "self," never has been and never will be? It is all a made-up story?

Please reply according to item 2. below. No long-winded theories please, rather observations about how this lands in your being. Does it make you feel excited, contracted, mentally agitated.... that sort of thing.


Below are some points to be aware of in order to get off to a good start:

1. As you are already aware, here at LU we are exploring of the idea of the separate self. In order to keep the momentum going with this enquiry, please post your responses on a regular basis, it doesn't have to be daily, but If you are unable to post for several days, just write a quick post on your thread to let me know please.

2. For this process to work you have to be focused on your DE (direct experience) of what's actually happening and describe your findings without relying on thought, memory, or imagination. Long-winded analytical and/or philosophical answers are best avoided as they can hinder 'seeing'. This is not a self-improvement process. There is no ‘self’ to improve.

3. Please put aside all other teachings, philosophies, rituals, practices, books/reading etc. for the duration of this investigation, unless it is LU based material. Put all your effort and attention in to seeing what is, as it is, with 100% honesty. If you have a daily meditation practice, it is fine to continue that but is not necessary for this exploration.

4. Please read the following documents from LU *carefully* and let me know if you have any reservations or doubts regarding them:

http://www.liberationunleashed.com/register/disclaimer/

and "Liberation Unleashed is not …” in the FAQ’s of LU.
http://liberationunleashed.com/about/faq/#faq-1041

5. Please make sure that you are subscribed to your thread. In the top left corner, next to "Post Reply" there is an icon that looks like a spanner. When you click on it there is a menu where you can select “Subscribe topic’. Click on it once. (To be sure that you are subscribed just refresh the page and if you click again should show “Unsubscribe topic”.)

6. Throughout this exploration I would like you to answer all questions ( I try to always put them in blue text. But please answer all questions even if I miss using the blue text.)
Please answer questions individually, as this will assist us in having a clear dialogue.

7. When replying to a question it makes it a lot easier to follow the enquiry using the 'Quote Function' to highlight the questions and answers. Here's a video link:
https://www.youtube.com/watch?v=-fAToDNh9hQ


Looking forward to diving into inquiry with you.

Best wishes,

Rowena

[Seeker12901]

Hello, Rowena! I’m glad to receive your reply. It took a while, but I’m grateful that you made the time to talk with me.

Please let me know the name you would like to be called.

You can call me AJ, or just "you". Whichever feels right.

What comes up when reading there is no separate "self," never has been and never will be? It is all a made-up story?

I feel my heart beating a bit faster, my breathing becoming deeper, and I get the sense that everything I believed in is a lie. For the most part, the phrase «there is no separate self, and there never was» brings a feeling of fear, mostly from the unknown, like… then what is there? I’ve read many explanations, but perhaps I’ve never truly experienced it myself, only glimpses of the truth.

[Noro]

Hello AJ,

I feel my heart beating a bit faster, my breathing becoming deeper, and I get the sense that everything I believed in is a lie. For the most part, the phrase «there is no separate self, and there never was» brings a feeling of fear, mostly from the unknown, like… then what is there?

It is natural to experience some fear, many thoughts can arise in the way you describe. Here is a video that can be helpful:
Looking at Fear - meditation
https://youtu.be/jKX1llYtlKE?si=Hj2f27P4aXCk9hKY

I’ve read many explanations, but perhaps I’ve never truly experienced it myself, only glimpses of the truth.

We will not be seeking any particular experience here; we are going to be looking and noticing what is actually going on moment by moment in daily life. We will be looking to see if an independent, autonomous separate self can actually be found.

I’ve been listening to different enlightened masters on youtube for a long time, spending years trying to understand the whole concept of enlightenment. I’ve come to some conclusions about identity and who we are, and now I just want to wrap this up and stop thinking about the desire for enlightenment

Please let go of all concepts, expectations and conclusions. Our minds love to make up stories about who and what we are etc., but this is not the topic of this inquiry. Please also let go of any expectations about wrapping anything up!


HOW TO LOOK FOR THE NO SELF IN THE EXERCISES
There is a BIG difference between knowing that there is nothing, and seeing that there is nothing.

If you can’t see for yourself directly, you cannot describe what you see in your own words.
Here is an example to illustrate the difference:

COLORED SOCKS
If I ask you what color socks you are wearing right now you have two ways to answer:
1. You can think about it, trying to remember, or guessing what colour they are.
2. You can have a look at your socks and see what colour they ACTUALLY are!
You will agree that only by looking you could be 100% certain, right?

For the purpose of this inquiry, it is crucial that you are clear about this difference in the two ways of answering and stick only to the second way. We are only interested in looking at and seeing what is actually going on. We are only interested in Direct Experience (DE)- the experience right now and right here.

Direct Experiencing comes through the five senses and thoughts are included also.
When we bring are attention to DE we therefore can focus on one or more of the following:
Seeing
Hearing
Smelling
Tasting
Touching or Body Sensing or Feeling.
Cognizing or Thinking (but we will not be focusing on the content of thinking. Thinking about content is just more thinking and diverts you from the direct experience) We will be looking into this in depth going forward.

Direct Experience is not conceptual, or made of thought.
Experiencing happens before thought arrives to describe or explain it.
The moment we attempt to communicate experience we introduce concepts. We then respond or identify with those concepts. Then that experience of responding gives birth to more stories (concepts) to which we respond and so on…


Please look at this thoroughly for a full day, repeatedly (aim for 20-30 small lookings/investigations) before replying.

What is it that you perceive or take yourself to be in your everyday life?

When you say or think 'I', what do you refer to with the word 'I'?

Make sure that the answers don't come from your intellect or from any learned knowledge or assumptions, but from directly observing yourself in the midst of your busy, everyday life. And there are no correct answers!

All the best,

Rowena

[Seeker12901]

Hi Rowana, sorry for the delay, here’s my reply:

1. You can think about it, trying to remember, or guessing what colour they are.
2. You can have a look at your socks and see what colour they ACTUALLY are!
You will agree that only by looking you could be 100% certain, right?

I’m observing but can’t arrive at a single, unified answer. I’ve spent enough time reflecting on thoughts about myself and realized that ‘I’ is just thoughts; similarly, ‘I’ is thoughts about some existence of myself in the real world. But ultimately, I still interpret these thoughts about ‘I’ as part of myself rather than as separate thoughts.

Please look at this thoroughly for a full day, repeatedly (aim for 20-30 small lookings/investigations) before replying.

What is it that you perceive or take yourself to be in your everyday life?

When you say or think 'I', what do you refer to with the word 'I'?

Throughout the day, I’ve been doing brief meditations, simply observing my sensations, and I’ve noticed that thoughts just exist—they simply pass like clouds, with no one behind them. Yet, for some reason, I have a strong identification of myself with these thoughts. It’s like a film through which I look.

[Noro]

Hi AJ,

1. You can think about it, trying to remember, or guessing what colour they are.
2. You can have a look at your socks and see what colour they ACTUALLY are!
You will agree that only by looking you could be 100% certain, right?

I’m observing but can’t arrive at a single, unified answer. I’ve spent enough time reflecting on thoughts about myself and realized that ‘I’ is just thoughts; similarly, ‘I’ is thoughts about some existence of myself in the real world. But ultimately, I still interpret these thoughts about ‘I’ as part of myself rather than as separate thoughts.

Here the question related to the colored socks AJ, not to finding an "I".
Please follow the questions.

1. Without looking, try and remember what color socks you are wearing.
2. Now look down at your socks and see the color directly.
3. Do you notice the difference in the experience?
4. Which feels more certain?

Throughout the day, I’ve been doing brief meditations, simply observing my sensations, and I’ve noticed that thoughts just exist—they simply pass like clouds, with no one behind them.

OK, so you perceive yourself to be an observer of sensations and a noticer of thoughts that just exist - that pass like clouds with no one behind them.

Yet, for some reason, I have a strong identification of myself with these thoughts. It’s like a film through which I look.

Please say more about this strong identification of yourself with these thoughts.
What does this identification comprise:
More thoughts? Y/N
If Yes: What are thoughts saying?
Body sensations? Y/N
If Yes: Where are they felt and how do they feel?
Visual imaginings? Y/N
A particular smell Y/N

To whom are these thoughts etc. occurring?
Who is identifying with these thoughts?
Please say more about the film-like experience. Can a film be found using the five senses?
Is there actually a film substance to be found, or simply a thought about a film?

Now, STOP, drop all thinking. What are you right now? Look closely using your five senses.
What do you find?

Please always be gentle with yourself with these exercises. If any resistance arises, stop a moment and take a breath.

Warmly,
Rowena

[Seeker12901]

Hi Rowana!

What does this identification comprise:
More thoughts? Y/N

I guess, yeah, there are more thoughts. But I can’t figure out exactly how I’m attaching to them. It just happens—I look at something, and right away there’s this identification with "I." I don’t even know how to explain it. It feels like I’m close to figuring it out, but still so far away. I know you told me to look through direct experience, and I want to say that, in direct experience, I see there are thoughts, words, actions. But there’s also this weird attachment to the thoughts. Like I’m a prisoner of something. I get that there’s no actual "I" in reality, but in direct experience, I can’t seem to find anything solid to grab onto to fully get that there’s no "me"

Now, STOP, drop all thinking. What are you right now? Look closely using your five senses.
What do you find?

When I just look without thoughts, I see that there’s no "me" (as strange as that might sound). It’s just a picture. But as soon as I start thinking, the identification with thoughts comes back on its own, and I don’t even know why. Sorry if it sounds stupid

[Noro]

Dear AJ,

What does this identification comprise:
More thoughts? Y/N

I guess, yeah, there are more thoughts. But I can’t figure out exactly how I’m attaching to them. It just happens—I look at something, and right away there’s this identification with "I." I don’t even know how to explain it.

I get you, it can be so subtle. It takes a while to develop a sense detector to investigate into things that have been conditioned / learned / assumed.

It feels like I’m close to figuring it out, but still so far away.

You are on the right track here when you say "It feels like...."

When we identify with a thought it is like identifying with an object that belongs to us:

Find an object that belongs to you. Take a quick look at it.
Even if there are no direct thoughts,
Can you sense a subtle unuttered thought that says "that's mine"?
Look even closer into your inner experience.
Can you FEEL subtle body sensations that seem to go with the un-uttered sense of identification?

PLEASE ANSWER THE ABOVE TWO QUESTIONS IN YOUR REPLY. Yes or No will do.

I know you told me to look through direct experience, and I want to say that, in direct experience, I see there are thoughts, words, actions.

Thoughts, words and action are not the totality of DE They are of the category: Thinking. There is the DE of the five senses that must not be omitted. SEE BELOW

I can’t seem to find anything solid to grab onto to fully get that there’s no "me.

I would like you to simply consider the paradox of what you have written above.
There is a thought "I" that is looking to find proof that it never existed.... (that there's no "me".)
Like an imaginary Santa trying to find something solid to grab onto that it never existed.


Now lets dive into DE:

DIRECT OR ACTUAL EXPERIENCE IS
Seeing
Hearing
Feeling or Sensing (without naming emotion as this is sensation plus thoughts/labels)
Tasting
Smelling
Cognizing or Thinking (but not the content of thinking. Thinking about content is just more thinking and diverts you from the direct experience)


DIRECT EXPERIENCE OF DAILY ACTIVITIES

This is an important exercise that I would like you to try as many times throughout the day as you can.
Label daily activities as simply color/image, sound, smell, taste, sensation, thought.

So for example, when having breakfast, become aware of the experiencing of a cup of coffee

Seeing a cup, simply= image/color
Smelling coffee, simply = smell
Feeling the warmth of the coffee cup, simply = sensation
Tasting the coffee, simply = taste
Hearing the spoon stirring the coffee, simply = sound
Thinking about drinking the coffee, simply = thought

Break down daily activities into these categories (which are all Actual/Direct Experience) and report back with lists exactly like the one above. The point is to learn the difference between Actual / Direct Experience and the content of thought, which is made up.

Please post several of your own observations in a list LIKE THE ONE above using EXACTLY the same word format for your direct experiencing.

Warmly,

Rowena

[Seeker12901]

Hi Rowana,

Can you sense a subtle unuttered thought that says "that's mine"?

Yes, I can’t describe this feeling, it’s very subtle, and it seems to have a root in “I”.

Can you FEEL subtle body sensations that seem to go with the un-uttered sense of identification?

Bodily sensations? I think not, but right now I feel tension in the temples.

At least I haven’t noticed anything like that, so I guess this “mine” feeling isn’t accompanied by bodily sensations. But still, internally, I sense some clear presence of a strange feeling that says: “Here, this is yours, this is your body, and this is your name, your actions,” and so on. You see, everything gets labeled as “I-mine” almost instantly.

It’s quite hard to grasp, but I tried doing your exercise again, and in direct experience, there was no sensation that something belongs to me. I think this is good progress.

But when I look in the mirror, I start identifying myself with this body again, and once more the thought appears: “Here, this is me.”

The feeling that I can’t figure out where this sense of “I” comes from drives me crazy. I feel a sense of hopelessness, but I keep observing.

This is an important exercise that I would like you to try as many times throughout the day as you can.
Label daily activities as simply color/image, sound, smell, taste, ,thought.

As you said, I tried doing this exercise in everyday life. Even writing this, I continue doing this exercise.
I just made it simpler, leaving only 4 components: smell, hearing, thought, and feeling. I did this exercise for about 15 minutes, and I’m thinking of continuing tomorrow or creating some schedule for this exercise—something at least.

What I noticed: there were few thoughts, but when they appeared, they were quickly recognized. I also realized that doing this exercise for a long time is extremely hard—it needs to be done intermittently (at least for me) or by entering a kind of “flow” state, where you can stay for several dozen minutes or even hours. I’ve experienced this before.

Another thing: thoughts can’t be tracked by creating them yourself—they have to arise on their own. But the paradox is that the longer you do this exercise, the fewer thoughts appear.

[Seeker12901]

Hi Rowana,

Can you sense a subtle unuttered thought that says "that's mine"?

Yes, I can’t describe this feeling, it’s very subtle, and it seems to have a root in “I”.

Can you FEEL subtle body sensations that seem to go with the un-uttered sense of identification?

Bodily sensations? I think not, but right now I feel tension in the temples.

At least I haven’t noticed anything like that, so I guess this “mine” feeling isn’t accompanied by bodily sensations. But still, internally, I sense some clear presence of a strange feeling that says: “Here, this is yours, this is your body, and this is your name, your actions,” and so on. You see, everything gets labeled as “I-mine” almost instantly.

It’s quite hard to grasp, but I tried doing your exercise again, and in direct experience, there was no sensation that something belongs to me. I think this is good progress.

But when I look in the mirror, I start identifying myself with this body again, and once more the thought appears: “Here, this is me.”

The feeling that I can’t figure out where this sense of “I” comes from drives me crazy. I feel a sense of hopelessness, but I keep observing.

This is an important exercise that I would like you to try as many times throughout the day as you can.
Label daily activities as simply color/image, sound, smell, taste, ,thought.

As you said, I tried doing this exercise in everyday life. Even writing this, I continue doing this.
I just made it simpler, leaving only 4 components: smell, hearing, thought, and feeling. I did this exercise for about 15 minutes, and I’m thinking of continuing tomorrow or creating some schedule for this—something at least.

What I noticed: there were few thoughts, but when they appeared, they were quickly recognized. I also realized that doing this exercise for a long time is extremely hard—it needs to be done intermittently (at least for me) or by entering a kind of “flow” state, where you can stay for several dozen minutes or even hours. I’ve experienced this before.

Another thing: thoughts can’t be tracked by creating them yourself—they have to arise on their own. But the paradox is that the longer you do this exercise, the fewer thoughts appear.

[Seeker12901]

I guess I sent the same message twice. Could you delete the first one? Thank you

[Noro]

Hello AJ,

It sometimes happens that a message gets sent twice. It can't be deleted, and it doesn't matter! :)


Can you sense a subtle unuttered thought that says "that's mine"?

Yes, I can’t describe this feeling, it’s very subtle, and it seems to have a root in “I”.

Without trying to describe the subtle feeling, try and feel into it by gently intoning "I" repeatedly in a silent or quiet whisper.

Make sure that you are comfortable and relaxed.
Notice the sensation of your feet on the ground; your butt on the chair; your hands on your thighs.
Notice the breath.

Now, after intoning "I" a few times, alternate with intoning "ME".
Can any location be found for this "I" or "ME" ?
Is "I" or "ME" anything more than a thought?
Watch carefully for any subtle contraction or movement in the body including the head.


Can you FEEL subtle body sensations that seem to go with the un-uttered sense of identification?

Bodily sensations? I think not, but right now I feel tension in the temples.

That counts as body sensations!

But still, internally, I sense some clear presence of a strange feeling that says: “Here, this is yours, this is your body, and this is your name, your actions,” and so on. You see, everything gets labeled as “I-mine” almost instantly.

Look at any body sensation, however subtle (For clarity, feelings come under the general classification of sensation.)
Can a feeling or sensation think or say or do or be anything other than a sensation?

It’s quite hard to grasp, but I tried doing your exercise again, and in direct experience, there was no sensation that something belongs to me. I think this is good progress.

Yes, this is good progress!
Try not to grasp or get anything. Just watch carefully all the different happenings in direct experience.

But when I look in the mirror, I start identifying myself with this body again, and once more the thought appears: “Here, this is me.”

This is moving ahead too fast....... there are some exercises to look at using a mirror at a later stage!!

The feeling that I can’t figure out where this sense of “I” comes from drives me crazy. I feel a sense of hopelessness, but I keep observing.

Once again: Can a feeling speak or think?
It is really important to be clear on this distinction when looking at DE.
Sensations are simply: sensations or feelings
A sense of "I" usually means that there is a subtle sensation involved together with a thought "I" label
Descriptions of feelings are thoughts labels: i.e. a sense of hopelessness is a sensation plus thought: 'hopelessness'.


Please keep on with the direct experience exercise. I would like you to write it down and post back on this thread in the way it was shown in my previous thread:

For example, right now, what is happening in my direct experience is:

Typing on a keyboard: simply - sensation.
Watching letters appearing on the screen: simply - seeing (image /color.
Listening to fingers hitting keyboard: simply - sound
Thoughts about what to write: simply - thinking
Taste of tea in my mouth: simply - taste.
Faint smell of perfume: simply - smell.
Feeling butt on chair - simply - sensation.

Please repeat this exercise in the way I have done it above and post at least two practice examples.

Warmly,

Rowena

[Seeker12901]

Hi Rowana!

Can any location be found for this "I" or "ME" ?
Is "I" or "ME" anything more than a thought?

When I say “I” or “me,” the first thing I notice is that familiar voice; perhaps it also resonates and creates the illusion that “I” points to something. Where is it located? It’s where it should be. When I say “I-me,” it comes out of my mouth; when I speak mentally, it’s in my thoughts.

Is "I" or "ME" anything more than a thought?

When I was just observing, it seemed to me that it referred to something, as if after “I” or “me” I was supposed to say something else. But by the third minute, when I hadn’t said anything more, it became clear to me that no, there’s nothing behind this “I”; it’s just a thought.
The attempt to philosophize failed; I noticed nothing else in direct experience—just a familiar voice and what that familiar voice says. But even with this understanding, it seems to me that’s not it.
I realized that, yes, “I” doesn’t refer to anything; it’s just a letter with a specific meaning, but without connection to other words, it means absolutely nothing.
In direct experience, there’s nothing for “I” to refer to. Yet still, out of old habit, when using “I” or “me” in some context, there’s still a feeling that there’s some “I” who does something, some “I” to whom something belongs, who possesses something, and so on. Something like that.

Please keep on with the direct experience exercise. I would like you to write it down and post back on this thread in the way it was shown in my previous thread:

1. Tasting food: simply - taste
2. Feeling the seat and hands on the table: simply - sensation
3. Looking around: simply - seeing
4. Smelling fresh air: simply - smell
5. Hearing the sound of cars outside: simply - sound
6. Scratching myself: simply - sensation
7. Thinking about something: simply - thought

[Noro]

Hello AJ,

When I say “I” or “me,” the first thing I notice is that familiar voice;

What makes that voice familiar, other than the thought "familiar"!

Where is it located? It’s where it should be.

Please be more specific, where should it be?

When I say “I-me,” it comes out of my mouth; when I speak mentally, it’s in my thoughts.

Are you saying that I /ME has no location, it is just words being uttered or a thought?

But by the third minute, when I hadn’t said anything more, it became clear to me that no, there’s nothing behind this “I”; it’s just a thought.

Yes.

In direct experience, there’s nothing for “I” to refer to. Yet still, out of old habit, when using “I” or “me” in some context, there’s still a feeling that there’s some “I” who does something, some “I” to whom something belongs, who possesses something, and so on. Something like that.

Yes, out of habit, conditioning since early childhood, there will still be a feeling that there's some "I". This is normal, and yet you are now seeing that in direct experience there's nothing for "I" to refer to! :)

Please keep on with the DE exercise several times a day.


MIND LABEL EXPERIENCE
Here is an exercise which examines the way in which the mind labels experience - it takes about 20 minutes and you will need a pen a paper.

This exercise is broken into 2 x 10 minute lots.
For each 10 minute period pay attention to any bodily sensation i.e. is there any tightening, or any relaxing?

For the first ten minutes write down what you are experiencing right now using the word “I”.

For example:

I am sitting on a chair,
I am hearing a clock ticking,
I am looking at a computer screen,
I am feeling hungry.

Get right to the point, stay in the present moment, just a plain description of your experience right here and now.


For the second ten minutes continue writing down what you are experiencing but this time without using the word “I”. Just describe the experience as it is happening using verbs.

For example:

Sitting on a chair,
hearing clock ticking
looking at computer screen
feeling hungry

Finally, try the two together, first say with "I am" and next without: I am walking / walking

Pay particular attention to body sensations, watch what is happening in the body.
What is the body sensation when you say "I am ….."
What is the body sensation without the add-on of "I am…."?

At the end of the twenty minutes compare the two ways in which the experience was labelled and answer the following four questions:

1. Is one truer than the other, and If so, which one?

2. What is here without labels?

3. Do labels affect the experience or just describe it?

4. Did you notice any differences in the body?


Warmly,

Rowena

[Seeker12901]

Hi Rowana, sorry for the late reply, I’ve been quite busy lately.

What makes that voice familiar, other than the thought "familiar"!

Wow, that’s a great question. I used the method you recently suggested to me, and I see that apart from the thought that this voice is familiar,
nothing else makes it familiar. Being present in direct experience right now,
I applied this method (noting sounds, sensations, thoughts, etc.), and it became clear to me—no, nothing but thoughts makes this voice familiar.
It’s just a sound that has nothing behind it. But again, as I mentioned, the thought that something feels “familiar” is still present, and it’s quite strong.

Please be more specific, where should it be?

If we’re talking specifically about the voice,
it obviously has to come from the mouth, while a thought, accordingly, should come from the head.

Please keep on with the DE exercise several times a day.

Because the day was busy,
I was only able to practice once, and even then for just 5 minutes. I apologize for that.
Next time, I’ll try to find more time for the exercise.

1. Is one truer than the other, and If so, which one?

Each of them resonates within me almost equally, but since I started paying more attention to specific sensations and being more focused on what I feel,
I would say that the second one feels more truthful than the first.
However, I’ll still choose the first option. Perhaps, over time, I’ll be able to delve deeper into the specific sensations rather than the idea of ‘I am.’ Something like that.

2. What is here without labels?

A deeper sense of sensations, as if nothing changes, but for some reason, you feel differently.

Let me explain: the more I focus on sensations, the fewer thoughts arise about them. You could say I’ve started seeing

things more truthfully than before, without thoughts evaluating the sensation. Yes, each time I stay in this state of simple ‘being’ for just a couple of minutes, but those few minutes influence my perception for the rest of the day. Without labels and unnecessary thoughts, you experience sensations without judging them, which means no unnecessary emotions arise.

3. Do labels affect the experience or just describe it?

Yes, as I mentioned above, they do influence the perception of sensations.

Feelings and sensations simply exist; there’s no need to describe them. But when you describe them, a division into good and bad appears. Each thought affects the mood, and there’s no peace, to put it simply.

4. Did you notice any differences in the body?

In the body? I started yawning more because I was lying on my chest while writing down my sensations on paper. I think it was due to a lack of oxygen reaching my body, which caused the yawning.

And forgive me if some sentences might be unclear. My primary language is Russian,

and translating certain idioms and language nuances can be challenging, even though I use ChatGPT 4,

which is supposed to translate sentences without losing the meaning of the words.