Requesting a guide

[Firen]

I'm working on this exercise. I've done it a couple of times now. It's not clear to me yet. I'm going to take another 24 hours.

[Anastacia42]

Okay, the Sensation you're looking for is in your gut. I have 2 follow-up pointers for you after you reply.

And you might watch this:

https://m.youtube.com/watch?v=n6RnrkOD7 ... BphAoK764

Loving,

[Firen]

Ok here is what I've got from my direct experience. I have been doing this exercise periodically throughout the day as well as doing the settings for the 10 minutes.

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

The second one without the I.

2. What is here without labels?

Awareness of what is

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

The "I" label affects the experience in a different way than the labels without the "I". With the "I" feel a sensation of effort and slight heaviness. Without the "I" label, I feel flowy and light.

4. Did you notice any differences in the body?

This one has been tough for me. I have not been able to perceive any specific changes in my body from the two exercises.

[Anastacia42]

You got it. Your answer to #3 applies to #4.

With the "I" feel a sensation of effort and slight heaviness. Without the "I" label, I feel flowy and light.

Here is a video and a pointer to go with that:

https://m.youtube.com/watch?v=n6RnrkOD7 ... uBphAoK764

Here is how to distinguish truth from lies.

We often lie every day & don't realize it.

For example, the grocery clerk asks, "How are you?" You reply, "I'm fine." While, yes. there is a sense in which we are always fine, even in the middle of suffering, at that moment, you were grieving the death of your dog, you had a slight sore throat & you had a headache, but you didn't feel like sharing all of that with the grocery clerk, so you lied, "I'm fine."

Also, it matters none at all how "distant" the remembered lie is. Besides the fact that time itself is fictional, a kind if lie, as we recall the lie it becomes present in this moment, as if it were happening now. This brings the body Sensation that accompanies lying.

Lies can be intentional or unintentional, conscious or unconscious, even so automatic that we ourselves are fooled.

The story of a separate "self" is a lie.

This is the lie you came here to see through. Therefore, it is helpful to notice the body Sensation of lying as one of the tools for finding the truth of no self.

You want to be in touch with body Sensations & able to clearly express them in words. This will help.

Lies are usually felt in the heart or solar plexus as a contraction that we may label as tight, heavy or tense.

In contrast, truth is usually expansive. We may call it loose, light or relaxed.

First, can you remember a time when you lied to someone you loved?

Here we count anything, lies we think of as "big" or "small" that "matter" or don't "matter."

How are you? I'm fine. No, your knee hurts, but you don't feel like discussing it with the grocery clerk.

It's a lie. A seemingly "bigger" one will work better for this exercise.

Find the lie. I don't need the whole story, just a few key words to refer to it.

Then scan your body for any Sensation (DE or Direct Experience), particularly in the gut or maybe the heart. Check very closely.

What is found?

If you think the memory you used wasn't clear enough, find another one or lie to yourself right now, make something up.

1 + 1 = 14 is a lie.

I love eating worms is (probably) a lie.

Or call up a video of a lying politician & notice what Sensations arise as you listen.

I will give you a clue: it is not that peaceful Sensation you felt before when you omitted "I." (refers to an exercise I gave before this one)

Please report back with what body Sensations (not interpretations) you feel. Bodies can feel hot or cold, heavy or light, contraction or expansion, etc.

"Peaceful" is an interpretation of a body Sensation, not the Sensation itself, for example.

Do you see that?

Loving,

[Firen]

What is found?

A very clear sensation of contraction in my gut and my chest.

Do you see that?

Yes

[Anastacia42]

Very good. You are likely to get the opposite - expansion and lightness - when you see there is no separate "self."

Now, this:

Label-Reality Correlation

There is a belief that labels have a one-to-one correspondence with ‘reality’. But there isn’t. Just like it is a generally accepted belief that labels like ‘good’ and ‘bad’ are inherent characteristics of ‘things’. But actually, they are not.

When you look at the word label ‘GREEN' , what is the actual experience?

Is the color red ‘experienced’, or is the color green ‘experienced’ as the label suggests?

Does the label ‘GREEN’ have a one-to-one correspondence with ‘reality’? Or does the label suggest something else other than what is here now (red colour)?

Is 'green' associated in any way with the experience of the colour red; or is green just a label that overlays the actual experience of red?

If the label ‘GREEN’ is replaced with the label ‘GOOD’ or ‘BAD’ , is the redness affected in any way as the labels suggests?

Does redness become ‘good’ or ‘bad’, or do the labels have no affect whatsoever on ‘reality’?

Let me know what is SEEN.

This is about whether a label changes the thing itself. It's a follow-up to the previous exercise.

Loving,

[Firen]

When you look at the word label ‘GREEN' , what is the actual experience?

Red

Is the color red ‘experienced’, or is the color green ‘experienced’ as the label suggests?

Red is the experience.

Does the label ‘GREEN’ have a one-to-one correspondence with ‘reality’? Or does the label suggest something else other than what is here now (red colour)?

The label suggests something else other than what is here now.

Is 'green' associated in any way with the experience of the colour red; or is green just a label that overlays the actual experience of red?

Green is just a label that overlays the actual experience of red.

If the label ‘GREEN’ is replaced with the label ‘GOOD’ or ‘BAD’ , is the redness affected in any way as the labels suggests?

No the redness is not affected by the word. It is still red.

Does redness become ‘good’ or ‘bad’, or do the labels have no affect whatsoever on ‘reality’?

Redness does not change. It is still just red.

Let me know what is SEEN.

[Anastacia42]

Yes. Very good.

Now, let's bring it all together:


Actual/Direct Experience - Apple

Have a look at an apple (or any fruit you like.) If you have a ‘real’ apple, you can use it for this exercise. Google for a picture of an apple.



When looking at an apple, there's color; a thought saying ‘apple’; and maybe a thought saying, "I'm looking at an apple."

What is known for sure? Color is known and thoughts are known.

What about the content of thoughts, what they describe?

Actual experience does not refer to thoughts ABOUT something…because that is only just more thought.

Actual experience is sound, thought, color, smell, taste, sensation and the fact of thought arising, but not its content.

Is there really an ‘apple’ here, or only color and a thought ABOUT ‘apple’?

Can ‘apple’ be found in actual experience?

While these thoughts are known, what they talk ABOUT can't be found in actual experience.

This is what is meant by "looking in actual experience." What you know for sure, and, is always here.

Taste labeled ‘apple’ is known
Color labeled ‘apple’ is known
Sensation labeled ‘apple’ is known (when apple is touched)
Smell labeled ‘apple’ is known
Thought about/of an ‘apple’ is known

However, is an apple actually known?

Have fun and let me know what you find out.

Loving,

[Firen]

What about the content of thoughts, what they describe?

The content of thoughts is not real. It is not part of actual experience.

Is there really an ‘apple’ here, or only color and a thought ABOUT ‘apple’?

There is only color and a thought about 'apple'.

Can ‘apple’ be found in actual experience?

No. 'Apple' is a concept. 'Apple' is the content of a thought about actual experience, which in itself is not real because it is a thought.

However, is an apple actually known?

No

[Anastacia42]

Yes. Good.

"Self" is exactly the same. Just a thought, a label.

Knowing this is not enough. LOOK. Can you see this?

"Enlightenment is an accident. Meditation makes you accident prone."

Sunryu Suzuki

We can't force the shift in perception. It arises when it does. But we can do things that help us see clearly. That is what we've done here with these pointers.

Palm Flipping Exercise

1. Hold a hand in front of you; palm turned down.

2. Now turn the palm up. And down...and up and so on.

Watch like a hawk.

Don't go to thoughts – examine your direct experience.

Do this as many times as you like, and each time inquire:

How is the movement controlled?

Does a thought control it?

Can a ‘controller’ of any description be located?

How is the decision made to turn the hand over?

Track any decision point when a thought MADE THE DECISION to turn the hand over and the hand turns over immediately.

Who or what ​ chose which hand - the left or right hand for the exercise?

Can you find a separate individual or anything that is choosing when to turn the palm up or down?

Loving,

[Firen]

How is the movement controlled?

I don't actually know.

Does a thought control it?

No. I can think about turning the hand, but that thought on its own does not make it turn. I don't know when exactly it will turn each time—I don't know beforehand when the hand will turn. My thoughts seem to be able to influence it—for example I can think about speeding up or slowing down the flipping of the hand—but at the exact moment the hand turns, I don't know how that decision is made.

Can a ‘controller’ of any description be located?

No. There is no controller that can be found.

How is the decision made to turn the hand over?

I don't know.

Who or what ​ chose which hand - the left or right hand for the exercise?

I don't know. My right hand just shot up.

Can you find a separate individual or anything that is choosing when to turn the palm up or down?

No.

[Firen]

I had an interesting experience with this several nights ago when I woke up in the middle of the night and needed to pee. I laid there for several minutes trying to decide whether I could go back to sleep or if I needed to get out of bed and walk to the bathroom. And then suddenly I was up and walking. I only had the realization that I was walking toward the bathroom after I had already gotten out of bed and was on my feet. It startled me because I didn't remember actually having made a decision to get out of bed. I suddenly was just doing it.

[Anastacia42]

Exactly!

And I know that feeling. Happens every night.

Yes. The whole thing is a mystery. Then stories arise about it.

How does it FEEL to see this?

We're looking for a shift in perception.

Loving,

[Firen]

How does it FEEL to see this?

I feel excited and fascinated to see this. But I feel disappointed that I haven't felt a shift in perception or any noticeable change in how I approach life situations. I still feel as "me" as ever and like I am making decisions and doing things as a "me."

[Anastacia42]

That's okay. You haven't even been looking for a month.

Seeing will likely sneak up on you when you're not looking


"Enlightenment is an accident. Meditation makes you accident prone." Sunryu Suzuki

So, here is a pointer that may force you to look, not think:

ButtChair

Please LOOK for any place where your butt ends & the chair begins.

Is there any clear dividing line between them? Or only the Sensation with no clear division?


It is simple direct & nonverbal. Just LOOK.

Then write what is true.

I did only this and nothing else for 3 months and then saw. It crept up on me while I was sitting at a stoplight. Seeing often happens when we are simply relaxed and looking. I should say, it ONLY happens when we are relaxed and LOOKING.

Loving,