Please help - looking for a guide

[Anastacia42]

What you are calling "localization" we often call "awareness" or "consciousness." This is different from a separate "self." You will see.

Just practice these pointers and it will start to become clearer. Follow along. You'll get there!

Direct Experience - Labeling Daily Activities

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

So for example, when having breakfast, become aware of:

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
Thought about drinking the coffee, simply = thought

Just break down daily activities into these categories (which are all Actual/Direct Experience) and report back with lists exactly like the one above.

Post several of your own observations in a list *exactly* like the one above, please. Same word forms. Same order. EXACTLY.

Refer to the green list of Actual/Direct Experience in the prior post if that helps. Those are the only items any experience can be.

Loving,

[jasminejj]

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
Thought about drinking the coffee, simply = thought

Sitting on a couch and watching TV
visuals on the TV, simply= image/color
Softness of the sofa, simply = sensation
music from the TV, simply = color
Thought about the story in the movie, simply = thought

Loading the dishwasher
seeing the dirty dishes, simply= image/color
touching the dishes, simply = sensation
Smelling the dishwashing liquid, simply =smell
Sound of the dishwasher, simply = sound
Thought of dishwasher starting to run, simply = thought

Walking with my dog
Seeing my dog, simply = image/color
Touching my dog to put the leash, simply = sensation
my dog smell, simply = smell
Hearing him barking at other dogs, simply = sound
Thought about why he barks, simply = thought

[Anastacia42]

Good! Can you see that the labels on the left are made up & the direct experience on the right is there whether we label it or not?



Mind Labeling 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 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, no past or future fantasy, just a plain description of your experience right here and now.

Then for the next 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,
typing,
breathing,
blinking,
hearing the clock.

(Again, watch what is happening in the body.)

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?

Loving,

[jasminejj]

Can you see that the labels on the left are made up & the direct experience on the right is there whether we label it or not?

wow, this is powerful. yes, I see that I label stuff that is already happening.

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

second

2. What is here without labels?

I am struggling to answer this question. Something is here. But to tell what it is I need label.

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

label describe it for sure. I am hearing alexa notification while typing. I labeled it as alexa notification after I heard the sound. So, the raw sound was there before I labeled it. Similarly just because I am typing and thinking, the background of my room did not disappear it is still see them. So, the senses are in play 100% of the time, whether I label it or not.

4. Did you notice any differences in the body?

No difference. Honestly, my attention moved away from the body most of the times. But, from the moments I had attention, the tightening and relaxing was happening all the time.

[Anastacia42]

Great!

You've kind of answered #2. Without labels you simply have raw Direct Experience of your 5 senses.

So now see this one:

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,

[jasminejj]

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?

I recalled few of the recent situations where I had to lie to avoid hurting my friends, avoid awkward situations in office, lie to my mom etc., as soon as I recalled, I felt a contraction/tightness in my gut area, shortness of breadth.

Also today throughout the day, I noticed my body sensation in various situations. I felt similar contraction in my gut and shortness of breadth when I wanted something to happen in a certain way but the actuality is different.

[Anastacia42]

First, it's breath, not breadth.

Now, go back to yesterday's pointer. Question 3. What is here without labels?

Refer to Colored Socks.

Much love,

[jasminejj]

Question 3. What is here without labels?

From my direct experience I have body sensation, seeing, hearing, smelling, feeling/touching sense.

[Anastacia42]

Yes! Exactly.

And in those, do you find any "self?" Or is self only content of thought? Made up?

Loving,

[jasminejj]

And in those, do you find any "self?" Or is self only content of thought? Made up?

OMG. I'm melting into something deep. Self is just made up with content of thought. 100%.

[Anastacia42]

Excellent! Keep melting!

Then try this:


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,

[jasminejj]

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.

oh well, I did this exercise few times and ended up doing spontaneous yoga poses and dancing. I have had kundalini experiences in the past, so not surprised.

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?

Thought did not control any of the movements. No controller of any sort. I don't know how the decision is made to turn the hand over. As soon as I read your instructions, the body automatically started doing at it (and also quiet a bit dancing later:)). No individual did any part of choosing. Choosing left or right happened automatically. The inner voice was behind the scene commenting but it had nothing to do with any of the body movements. The inner voice and body movements are in two different tracks but was creating a enjoyable seamless flow.

[Anastacia42]

Great. Right. No decision. No controller.

Now try this"

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,

[jasminejj]

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?

Thought can not see. It can tell some story and the illusion of an apple is somehow created.

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

Can ‘apple’ be found in actual experience?

only color and a thought about an apple. It all happens so quickly creating illusion of an apple.

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?

No!!!!!!!!!!!!!

[Anastacia42]

Yes. Exactly.

How does it FEEL to SEE this?

Loving,