To meditate is to make a sustained effort to increase one's awareness, or at least to prevent it from decreasing from a certain level; this defines what constitutes meditation. This is to be distinguished from contemplation, which is steady, effortless, stable awareness (or increased awareness, in comparison with some previous state). Contemplation is a goal of meditation. At some stage, meditation (an effort of awareness) becomes contemplation (effortless awareness).
There are many ways and means of meditation, of which two may be mentioned here.
In breath awareness meditation, we make an effort to watch the breath entering and leaving the body, patiently, without interfering in its speed or trajectory. Calmly and single-mindedly, fix your attention on the sensory receptors inside your nostrils (which are static relative to the movements of breath); and persevere in this attentiveness for a long time. At the same time, be mindful (from the inside, if only peripherally) of the rise and fall of your belly with every incoming and outgoing breath.
Experience one breath at a time. You cannot achieve mindfulness of breath in a mechanical manner, merely by initially deciding to watch your breath and then doing so for a couple of breaths. You cannot just launch breath awareness or any other sort of meditation, for that matter and expect it to carry on by itself. Your attention will in such case naturally float away at the first opportunity. Awareness is not something inertial - it demands effort. Thus, to sustain your interest in the breath, engage one breath at a time. At the end of the first in and out breath, remember to make a new decision and effort to attentively follow the trajectory of next breath, and so on one step at a time. This principle is applicable to all sorts of meditation (e.g. to walking meditation or to calligraphy). Even when one reaches the level of free-wheeling contemplation of one's breathing, feeling the emptiness within, one has to remain focused and not take things for granted.
If your breath is irregular in some way (whether ragged, uneven or however uncomfortable), the simplest way to calm it is to wait for it patiently to do so by itself (as it is bound to do eventually). If such waiting results in your forgetting to watch the breath, no matter when you become aware of your loss of attention, just return to breath awareness. If you lack the patience to wait but want to do something about it, then count the breaths as they occur (whatever their speed and shape). But abandon words again as soon as possible, for they are ultimately a hindrance to progress.
In thought awareness meditation, we make an effort to watch our thoughts come, play out and go. This is again essentially a spiritual act, a willing of attention to be distinguished from the effort of thought control, which involves willing one's thoughts to take shape, to go in a certain direction, or to stop. It takes a lot of practice to get to the point where one can sit back and watch one's thoughts flow without getting caught up in them and carried away by them; but, although the brain seems programmed to hinder it, such detachment is indeed possible.
Thought awareness is facilitated by body awareness, breath awareness and awareness of one's surroundings. When thoughts run wild, you can rein them in more readily if you increase awareness of the here and now. The thinker is suspended in a cloud, unaware of his physical existence or his surrounds: return him to earth. If the thoughts are overwhelming, ask them only for a little room in a corner of your mind a place for monitoring thought. Then slowly expand this observatory's portion of the mind.
It would not be quite correct to say that one should just sit back and watch one's thoughts, as one watches one's breath. Breathing is not expected to stop (but only to calm down), whereas thoughts ought to eventually stop. Therefore, one has to use a certain amount of thought control, even while avoiding crude force. Paradoxically, true thought control is not possible without thought awareness; you cannot precisely influence what you are not sufficiently conscious of. That is to say, to succeed at fine-tuned control, one needs proportionate attentiveness. Therefore, meditation on thought is a cunning mélange of awareness and control, in measured succession, until awareness and control both reach their peak level.
At that stage, it is possible, not only to instantly stop thought by an act of will, but to sustain this interdiction for a long time. Eventually, even this act of will becomes unnecessary or unconscious, because we come to reside comfortably in inner stillness and silence. This is not the final goal of meditation, but merely an intermediate stage. Until now, thoughts were a distraction from deeper meditation; now, it becomes possible to contemplate the non-phenomenal self and its relation to phenomenal experience more precisely.
We may distinguish four senses or levels or types of "self-awareness" in the course of spiritual development:
a. The lowest form of self-awareness is that of the narcissist. Here one focuses on aspects of one's body and mind, of one's life and history, etc., that are either pleasing of displeasing, confusing this "ego" construct with one's self. This is a sort of egotistic and egoistic indulgence devoid of reflection, an unconscious and unintelligent existence.
b. At a higher level of self-awareness, one begins to look upon the preceding level with some degree of criticality. Here, one realizes that one's behavior thus far has been stupid and unseemly, and one makes some effort to improve and correct it. This is a start of spiritual consciousness, tending towards a more wholesome understanding of who one is.
c. In a later stage, one realizes the distinction between: the non-phenomenal soul on the one hand, and the phenomenal body-mind complex on the other. As this realization develops, and one dissociates oneself more and more from the body and mind, and one associates oneself progressively more with the soul - one's value system and behavior patterns are radically changed.
3. Self awareness
The philosophical idea of Monism is of utility to meditation. When the philosopher proposes that matter, mind and spirit must eventually be One, he/she does so because this theory seems like a logical conclusion from all the data of experience and thought. But for someone engaged in meditation, this idea has a more practical intent: it informs him/her that all common distinctions are ultimately unnecessary to meditation, even artificial impediments to it, since they disturb the natural rest of the psyche, i.e. they are psychologically pointless and fatiguing.
In truth, it is more accurate to say that the distinction between soul and mind-and-body is at first psychologically valuable, too, in that it allows us to focus on the non-phenomenal soul alone, while regarding the phenomena of body and mind as mere distractions relative to that object of meditation. Once this level has been mastered, and we become adept at strongly intuiting the self in the midst of mind-body events, it becomes wise to transcend all such separation, and view self-awareness as a distraction, too.
d. But even the latter evolution is not final, because the soul one identifies with there is the individuated soul, whereas one has to eventually realize the universal soul; or, as some prefer to put it, the non-soul (i.e. non-individual soul). Although the individual soul is already realized to be non-phenomenal, it is still restrictive in scope; only when such limits are transcended, one attains true self-awareness.
For monotheists, this last stage corresponds to full consciousness of God; for Buddhists, it signifies enlightenment, realizing the Buddha-mind or emptiness. Thus, meditation proceeds by broadening and internalizing consciousness, tending gradually towards a holistic consciousness and a deep understanding of self.
The problem of identifying with one's real self could be viewed as a linguistic problem, to some extent. When you feel pangs of hunger, do not think "I am hungry" but think "my body is emitting pangs of hunger"; or when you feel some emotion, do not think "I am sad (or happy)" but "my mind is manifesting waves of sadness (or happiness)". Likewise, in similar circumstances use language with precision, or at least be peripherally aware of the more accurate description of experience. Avoid bad habits, and do not confuse linguistic shortcuts with phenomenological formulations.
All our inner and outer babbling and restlessness is, in this perspective, just a pretext to obtain and maintain the (illusory) comfort and security of having a more substantial 'self". The insubstantiality and elusiveness of the true self seems somewhat frightening to us, and so we work hard trying to produce a more substantial and manifest expression or substitute. Meditation on the (true) self is daring to venture out into the empty internal space of egolessness. It is the adventure of inner space travel, more daunting perhaps than outer space travel.
Rather than dismiss the self on ideological grounds (as some people do, wishing to seem profound or fashionable), it is important to meditate on the self. This meditation consists in observing how we actually regard our self.
The sense of 'I' or 'me' is perhaps first of all physiological consisting of the inner and outer sensations I have of 'my' body, including touch sensations, smells, tastes, sounds and sights. At first, I naïvely associate myself fully with these sensations. I do not regard them as objects relative to some more central self; they simply are me. I cannot at first conceive of me as someone other than the person associated with this body, this face, this voice, this way of moving, and so on. It is only at a later stage, by means of intellectual reflection, that I can reject that instinctive view as inadequate. I may for instance argue that a person can lose an arm or leg, yet still remain the same person.
4. Meditation on the self
Why (as is evident in the course of meditation) are inner and outer silence and stillness so difficult to attain? Because through our imagining visual or auditory phenomena. (e.g. daydreaming or humming a tune), or indulging in emotions (such as joy and sadness, or physical feelings), or intending non-phenomenal thoughts (including attitudes, resolutions, likes and dislikes, and other postures of the will), or thinking verbal thoughts (mentally or out loud), or engaging in various bodily actions (in pursuit of sensations or other causes of mental events) - we are constantly producing mind.
This compulsive production of mental content could be considered as the main way we generate and perpetuate our ego (or false self). Without such mental furniture, the ego effectively disappears, leaving behind a gaping hole. That is, to even momentarily stop such mental production, achieving silence and stillness, is to come in contact with the underlying true self sought in meditation.
I may then look for my self within more psychological aspects of my experience. Most of us attach great importance to our emotions and valuations; they feel like true expressions of our deeper self. Our desires and fears, our joys and anger, and so on, all seem to
intimately describe us. Yet, as we go through life, we may realize that all such self- expressions are not indispensable; we may change emotions, appetites and affections, yet still consider we are the same person somehow.
We may then seek to identify more precisely with our cognitions and volitions. By cognition, is meant the relation we have to apparent objects, whatever their status or nature seem. By volition, is meant the force through which we seem to determine physical actions (moving arms and legs, making facial expressions, etc.) and mental actions (imaginations, thoughts, valuations). But even here, if we reflect philosophically, we soon realize that although such acts may be expressions of some deeper self, they cannot be equated to it, because they noticeably vary in orientation and content.
The effective self must therefore be something more 'abstract'. But this abstraction cannot be in the way of a concept, for a concept would not suffice to explain how I know myself to be the author of particular actions at a given time a concept can only declare me the occasional author of kinds of actions. Therefore this abstraction must be assumed and recognized to be something non-phenomenal that is directly experienced. Hence, the idea of apperception or intuition of self.
Once this idea is philosophically understood, as here explained, one can with an effort of attention, become more conscious of one's actual intuitions of self. These intuitions are generally present in everyday consciousness, but being very fine they require particular attentiveness. The most effective way to learn to notice the precise focus of self is in the course of sitting meditation, when one is maximally calm and contemplative. Note well here: our knowledge of the self is direct and experiential; philosophical analysis only serves to eliminate inappropriate or incoherent views about the self, which interfere with our positive intuition of it. We intellectually disown what cannot logically be the self, so as to open the door to refined discernment of the self.
Thereafter, meditating on the self more precisely, one will at first identify it as the Subject of cognitions and the Agent of volitions (including valuations); this is an individual self. At a higher or deeper stage, if one perseveres in meditation and other virtues, one may realize and get to contemplate the universal self (or so we are taught by many traditions).
On the basis of the preceding insights, I would recommend the following as an effective meditation on the self":
Turn your gaze on your self; with eyes open, with eyes closed.
Anything phenomenal you see, hear, sense or feel is not you. Think, without words: "this is not me "; move on from it.
What is left? Look for yourself. Do you find anything? This meditation could be characterized as a method of the residue'. It consists in eliminating from consideration sensory or mental experiences that cannot rightly be identified with the self (since it is non-phenomenal); we are then left only with the intuitive experience of it. Practice of this technique increases one's sensitivity to apperception, teaching us to be aware of something always present in us to which we usually pay little attention because we are blinded to it by the more noticeable phenomenal percepts.
Cultivate a sense of wonder. In sitting meditation (zazen or other ways), we encounter
our spirit (or soul), in relation to mind (at an early level of meditation, when thoughts and fantasies are still present) and then alone (when mind is transcended). In moving meditation (such as the kinhin walking meditation, Tai Chi or Yoga), we experience the ability of spirit to move matter as well as mind.
One should always reflect on the miracles of consciousness and will; these powers of ours, however limited in scope, should never fail or cease to fascinate us. Our spirit is not divorced from mind and matter, but interacts with them. Somehow, cognition shows us some things, while volition allows us to affect some of them.
Through volition, we have some degree of power, not only over our mind, but also over our body. Volition is a causal relation between spirit, on the one hand, and the mind and body complex it animates, on the other (although we colloquially describe this, imprecisely, as "mind over matter").
By cultivating a sense of wonder in regard to our possession of consciousness and will, we can learn to steady and concentrate our attention on consciousness and our energy in will, which efforts are the essence of both sitting meditation and moving meditation. These are the most direct means to ever deepening self-understanding, and self-mastery.
We should also be constantly aware of the powers of mind and matter over our spirit - that is to say, how these domains may (causatively) affect and/or influence us. Affecting means something causing, while influence refers to the experience or idea of something causing. In either case, causation (determinism) is involved; but in affectation the cause directly has its effect on us, whereas in influence, the same cause has its effect on us indirectly, via our awareness of it to some degree.
We should also in this context note the powers of different individual souls to affect and influence each other, at least through the medium of matter and mind (physical force, verbal discourse, etc.), and possibly even (keeping an open mind on this issue) more directly, by means of telepathy and telekinesis.
Meditate instead of thinking. Most of us, most of the time, use thought as a sort of self- entertainment. We find it hard to bear idle moments, and use thought as a distraction to furnish our minds. Many of us regard having a blank mind as a waste of time, and feel obliged to occupy our minds with thought. If we are at the toilet, driving a car or waiting in a line, we keep busy thinking, unable to stay quiet inside. If other people are around, we may chat with them, engaging as it were in collective entertainment. Instead of thus using thought as a pastime or mind-filler, use meditation. Meditation can occupy you just as well, and at the same do you good. Thus, in everyday life, whatever you
are doing, try and get into the habit of meditation: consciously feeling you body, watching your breath or your thoughts, mindfully reciting a mantra or a psalm, etc. Meditation as alchemy. We should not, out of a desire to universalize meditation, forget its ethical aspect, i.e. the fact that it improves individuals, makes them more virtuous, orients them to higher values, I have in mind, when saying this, certain sublime Buddhist
teachings, but it is obviously a more general truth.
a
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Manifold desires, sexual lust, power lust, greed for money and belongings, dependencies on people or on substances, bad habits, compulsions, obsessions, and all other forms of attachment and "selfishness" are slowly turned into non- attachment and unselfish helpfulness.
The anger and hatred, the coldness and enmity, which emerge from the actual or potential frustration of desire, are gradually replaced by serenity, loving-kindness, warmth and peacefulness. When one is essentially content and secure, one is never lacking or afraid, impatient or short-tempered.
Ignorance, delusion and foolishness eventually become enlightenment, liberation and wisdom. The source of desire and frustration is a fundamental ignorance; it is a tragic error at the very beginning of our existence, by which we misapprehend its true nature. We then attach to the surface of things, and fail to notice their deeper unity, and thus get sucked into the vortex of samsara.
Next, become aware of your breathing:
•
Let it go at its own pace; don't interfere with its speed or trajectory. If you find yourself breathing mostly through only one nostril, let it be, that's natural. Feel the air go in, follow it as far up your nostrils as it goes, then follow it down
through your nose and out of it all the way. Again, the next cycle, patiently on and
on
After a while, notice your thoughts:
·
Are you thinking in any way, whether through memories or imaginations of sights and sounds, through emotions, through verbal discourse, or through wordless intentions, decisions, plans, hopes, fears, and such? Just notice the fact, without classification or other comment.
Thoughts may be voluntary, or impersonally produced by your brain (cerebral). The former require an effort, while the latter occur spontaneously. You may legitimately actively think for a while, to give yourself meditation instructions or learn lessons from current experience; but know when to stop that, i.e. stop it as soon as possible. As for involuntary thoughts (cerebrations), they may carry on as background noise throughout a meditation session, or they may calm down eventually; just watch them without encouraging them or getting upset by them.""
Allow thoughts to run a bit, but keep them on a short leash. You don't want them to take control of you, but you cannot take control of them in a violent manner. Rather, let them pop up for a moment, but do not let them run wild: bring them to heel at the first opportunity and maintain mastery. Now, pay attention to external stimuli, the context you are in:
·
The sights before you. Ideally, you are facing a wall or some natural scenery, so
that what you see does not stimulate thoughts, but rather can be used to divert your attention away from your thoughts. To look out has a steadying effect. If your eyes get tired (they feel hot, red), just shut them for a while, and instead look inwards. The sounds around you. Sounds made by your family or neighbors, mechanical sounds in your home, sounds of traffic in the city, sounds of water, birds and insects in the country. Hear them all with equal attentiveness; they usually disappear eventually. They too can be used to counterbalance thoughts. Other sensations. The breeze or sunshine on your face, the air temperature, the smells around you, and so on.
In practice, meditation on awareness has to be combined with four lesser meditations, which serve as takeoff platform and supporting pillars for the main intent. These four foundations (as I shall call them) are body awareness, breath awareness, thought awareness and awareness of surroundings.
At first, concentrate on your body:
Posture: stable seat, straight back, stretched spine, chin down, shoulders back and down, open chest, stomach relaxed out, hands in the "universal mudra". Tonus: relaxed yet alert body, immobile without stiffness, no tension around lips
and eyebrows, or in neck. ⚫ Sensations: touch sensations on skin and inside the body, physical feelings and
psychosomatic emotions, tastes in mouth, smells in nose, bodily sounds.
It follows that: "The essence of the Way is detachment" (p. 47). In his Outline of Practice, Bodhidharma describes how this spiritual path is treaded. He refers to "reason and practice". By reason, he means meditations that "turn from delusion back to reality"; while by practice, he means: "suffering injustice, adapting to conditions, seeking nothing and practicing the Dharma" (p. 3)27%. All four of these practices are about detachment, or
non-attachment. 1. "Suffering injustice": when you encounter some hardship that seems unfair to you, tell yourself that somewhere in your history (it does not matter just where) you must have deserved it somehow. In this way, you neutralize the suffering that believing you are being unjustly treated gives. You transcend the academic and fatiguing issue of justice or injustice, and remain internally unaffected by relatively external circumstances.""" 2. "Adapting to conditions": this does not refer to external adaptations to conditions, but again to an attitude of willingness to make do with any currently existing conditions or eventual changes of conditions. In this way, one is not at the mercy of favorable or unfavorable circumstances, but remains at all times mentally (i.e. more precisely, spiritually) prepared for and able to cope with whatever life dishes out.
3. "Seeking nothing": is a virtue based on the realization that you open yourself to negative experiences when you are dependent on positive experiences. Everything in this world that appears desirable comes together with other things that are undesirable. You may for a while find satisfaction in certain people or possessions; but sooner or later, these will turn into less pleasant experiences, since all things are impermanent. All data considered, it is more pleasant to remain aloof and serene.
4. "Practicing the Dharma": seems to refer to altruistic attitudes and acts. But even here, non-attachment is stressed, in order that egoism or egotism does not result from them. The aim is to transcend the distinction between self and other,
to work for the good of all.
To meditate is to make a sustained effort to increase one's awareness, or at least to prevent it from decreasing from a certain level; this defines what constitutes meditation. This is to be distinguished from contemplation, which is steady, effortless, stable awareness (or increased awareness, in comparison with some previous state). Contemplation is a goal of meditation. At some stage, meditation (an effort of awareness) becomes contemplation (effortless awareness).
There are many ways and means of meditation, of which two may be mentioned here.
In breath awareness meditation, we make an effort to watch the breath entering and leaving the body, patiently, without interfering in its speed or trajectory. Calmly and single-mindedly, fix your attention on the sensory receptors inside your nostrils (which are static relative to the movements of breath); and persevere in this attentiveness for a long time. At the same time, be mindful (from the inside, if only peripherally) of the rise and fall of your belly with every incoming and outgoing breath.
Experience one breath at a time. You cannot achieve mindfulness of breath in a mechanical manner, merely by initially deciding to watch your breath and then doing so for a couple of breaths. You cannot just launch breath awareness or any other sort of meditation, for that matter and expect it to carry on by itself. Your attention will in such case naturally float away at the first opportunity. Awareness is not something inertial - it demands effort. Thus, to sustain your interest in the breath, engage one breath at a time. At the end of the first in and out breath, remember to make a new decision and effort to attentively follow the trajectory of next breath, and so on one step at a time. This principle is applicable to all sorts of meditation (e.g. to walking meditation or to calligraphy). Even when one reaches the level of free-wheeling contemplation of one's breathing, feeling the emptiness within, one has to remain focused and not take things for granted.
If your breath is irregular in some way (whether ragged, uneven or however uncomfortable), the simplest way to calm it is to wait for it patiently to do so by itself (as it is bound to do eventually). If such waiting results in your forgetting to watch the breath, no matter when you become aware of your loss of attention, just return to breath awareness. If you lack the patience to wait but want to do something about it, then count the breaths as they occur (whatever their speed and shape). But abandon words again as soon as possible, for they are ultimately a hindrance to progress.
In thought awareness meditation, we make an effort to watch our thoughts come, play out and go. This is again essentially a spiritual act, a willing of attention to be distinguished from the effort of thought control, which involves willing one's thoughts to take shape, to go in a certain direction, or to stop. It takes a lot of practice to get to the point where one can sit back and watch one's thoughts flow without getting caught up in them and carried away by them; but, although the brain seems programmed to hinder it, such detachment is indeed possible.
Thought awareness is facilitated by body awareness, breath awareness and awareness of one's surroundings. When thoughts run wild, you can rein them in more readily if you increase awareness of the here and now. The thinker is suspended in a cloud, unaware of his physical existence or his surrounds: return him to earth. If the thoughts are overwhelming, ask them only for a little room in a corner of your mind a place for monitoring thought. Then slowly expand this observatory's portion of the mind.
It would not be quite correct to say that one should just sit back and watch one's thoughts, as one watches one's breath. Breathing is not expected to stop (but only to calm down), whereas thoughts ought to eventually stop. Therefore, one has to use a certain amount of thought control, even while avoiding crude force. Paradoxically, true thought control is not possible without thought awareness; you cannot precisely influence what you are not sufficiently conscious of. That is to say, to succeed at fine-tuned control, one needs proportionate attentiveness. Therefore, meditation on thought is a cunning mélange of awareness and control, in measured succession, until awareness and control both reach their peak level.
At that stage, it is possible, not only to instantly stop thought by an act of will, but to sustain this interdiction for a long time. Eventually, even this act of will becomes unnecessary or unconscious, because we come to reside comfortably in inner stillness and silence. This is not the final goal of meditation, but merely an intermediate stage. Until now, thoughts were a distraction from deeper meditation; now, it becomes possible to contemplate the non-phenomenal self and its relation to phenomenal experience more precisely.
We may distinguish four senses or levels or types of "self-awareness" in the course of spiritual development:
a. The lowest form of self-awareness is that of the narcissist. Here one focuses on aspects of one's body and mind, of one's life and history, etc., that are either pleasing of displeasing, confusing this "ego" construct with one's self. This is a sort of egotistic and egoistic indulgence devoid of reflection, an unconscious and unintelligent existence.
b. At a higher level of self-awareness, one begins to look upon the preceding level with some degree of criticality. Here, one realizes that one's behavior thus far has been stupid and unseemly, and one makes some effort to improve and correct it. This is a start of spiritual consciousness, tending towards a more wholesome understanding of who one is.
c. In a later stage, one realizes the distinction between: the non-phenomenal soul on the one hand, and the phenomenal body-mind complex on the other. As this realization develops, and one dissociates oneself more and more from the body and mind, and one associates oneself progressively more with the soul - one's value system and behavior patterns are radically changed.
3. Self awareness
The philosophical idea of Monism is of utility to meditation. When the philosopher proposes that matter, mind and spirit must eventually be One, he/she does so because this theory seems like a logical conclusion from all the data of experience and thought. But for someone engaged in meditation, this idea has a more practical intent: it informs him/her that all common distinctions are ultimately unnecessary to meditation, even artificial impediments to it, since they disturb the natural rest of the psyche, i.e. they are psychologically pointless and fatiguing.
In truth, it is more accurate to say that the distinction between soul and mind-and-body is at first psychologically valuable, too, in that it allows us to focus on the non-phenomenal soul alone, while regarding the phenomena of body and mind as mere distractions relative to that object of meditation. Once this level has been mastered, and we become adept at strongly intuiting the self in the midst of mind-body events, it becomes wise to transcend all such separation, and view self-awareness as a distraction, too.
d. But even the latter evolution is not final, because the soul one identifies with there is the individuated soul, whereas one has to eventually realize the universal soul; or, as some prefer to put it, the non-soul (i.e. non-individual soul). Although the individual soul is already realized to be non-phenomenal, it is still restrictive in scope; only when such limits are transcended, one attains true self-awareness.
For monotheists, this last stage corresponds to full consciousness of God; for Buddhists, it signifies enlightenment, realizing the Buddha-mind or emptiness. Thus, meditation proceeds by broadening and internalizing consciousness, tending gradually towards a holistic consciousness and a deep understanding of self.
The problem of identifying with one's real self could be viewed as a linguistic problem, to some extent. When you feel pangs of hunger, do not think "I am hungry" but think "my body is emitting pangs of hunger"; or when you feel some emotion, do not think "I am sad (or happy)" but "my mind is manifesting waves of sadness (or happiness)". Likewise, in similar circumstances use language with precision, or at least be peripherally aware of the more accurate description of experience. Avoid bad habits, and do not confuse linguistic shortcuts with phenomenological formulations.
All our inner and outer babbling and restlessness is, in this perspective, just a pretext to obtain and maintain the (illusory) comfort and security of having a more substantial 'self". The insubstantiality and elusiveness of the true self seems somewhat frightening to us, and so we work hard trying to produce a more substantial and manifest expression or substitute. Meditation on the (true) self is daring to venture out into the empty internal space of egolessness. It is the adventure of inner space travel, more daunting perhaps than outer space travel.
Rather than dismiss the self on ideological grounds (as some people do, wishing to seem profound or fashionable), it is important to meditate on the self. This meditation consists in observing how we actually regard our self.
The sense of 'I' or 'me' is perhaps first of all physiological consisting of the inner and outer sensations I have of 'my' body, including touch sensations, smells, tastes, sounds and sights. At first, I naïvely associate myself fully with these sensations. I do not regard them as objects relative to some more central self; they simply are me. I cannot at first conceive of me as someone other than the person associated with this body, this face, this voice, this way of moving, and so on. It is only at a later stage, by means of intellectual reflection, that I can reject that instinctive view as inadequate. I may for instance argue that a person can lose an arm or leg, yet still remain the same person.
4. Meditation on the self
Why (as is evident in the course of meditation) are inner and outer silence and stillness so difficult to attain? Because through our imagining visual or auditory phenomena. (e.g. daydreaming or humming a tune), or indulging in emotions (such as joy and sadness, or physical feelings), or intending non-phenomenal thoughts (including attitudes, resolutions, likes and dislikes, and other postures of the will), or thinking verbal thoughts (mentally or out loud), or engaging in various bodily actions (in pursuit of sensations or other causes of mental events) - we are constantly producing mind.
This compulsive production of mental content could be considered as the main way we generate and perpetuate our ego (or false self). Without such mental furniture, the ego effectively disappears, leaving behind a gaping hole. That is, to even momentarily stop such mental production, achieving silence and stillness, is to come in contact with the underlying true self sought in meditation.
I may then look for my self within more psychological aspects of my experience. Most of us attach great importance to our emotions and valuations; they feel like true expressions of our deeper self. Our desires and fears, our joys and anger, and so on, all seem to
intimately describe us. Yet, as we go through life, we may realize that all such self- expressions are not indispensable; we may change emotions, appetites and affections, yet still consider we are the same person somehow.
We may then seek to identify more precisely with our cognitions and volitions. By cognition, is meant the relation we have to apparent objects, whatever their status or nature seem. By volition, is meant the force through which we seem to determine physical actions (moving arms and legs, making facial expressions, etc.) and mental actions (imaginations, thoughts, valuations). But even here, if we reflect philosophically, we soon realize that although such acts may be expressions of some deeper self, they cannot be equated to it, because they noticeably vary in orientation and content.
The effective self must therefore be something more 'abstract'. But this abstraction cannot be in the way of a concept, for a concept would not suffice to explain how I know myself to be the author of particular actions at a given time a concept can only declare me the occasional author of kinds of actions. Therefore this abstraction must be assumed and recognized to be something non-phenomenal that is directly experienced. Hence, the idea of apperception or intuition of self.
Once this idea is philosophically understood, as here explained, one can with an effort of attention, become more conscious of one's actual intuitions of self. These intuitions are generally present in everyday consciousness, but being very fine they require particular attentiveness. The most effective way to learn to notice the precise focus of self is in the course of sitting meditation, when one is maximally calm and contemplative. Note well here: our knowledge of the self is direct and experiential; philosophical analysis only serves to eliminate inappropriate or incoherent views about the self, which interfere with our positive intuition of it. We intellectually disown what cannot logically be the self, so as to open the door to refined discernment of the self.
Thereafter, meditating on the self more precisely, one will at first identify it as the Subject of cognitions and the Agent of volitions (including valuations); this is an individual self. At a higher or deeper stage, if one perseveres in meditation and other virtues, one may realize and get to contemplate the universal self (or so we are taught by many traditions).
On the basis of the preceding insights, I would recommend the following as an effective meditation on the self":
Turn your gaze on your self; with eyes open, with eyes closed.
Anything phenomenal you see, hear, sense or feel is not you. Think, without words: "this is not me "; move on from it.
What is left? Look for yourself. Do you find anything? This meditation could be characterized as a method of the residue'. It consists in eliminating from consideration sensory or mental experiences that cannot rightly be identified with the self (since it is non-phenomenal); we are then left only with the intuitive experience of it. Practice of this technique increases one's sensitivity to apperception, teaching us to be aware of something always present in us to which we usually pay little attention because we are blinded to it by the more noticeable phenomenal percepts.
Cultivate a sense of wonder. In sitting meditation (zazen or other ways), we encounter
our spirit (or soul), in relation to mind (at an early level of meditation, when thoughts and fantasies are still present) and then alone (when mind is transcended). In moving meditation (such as the kinhin walking meditation, Tai Chi or Yoga), we experience the ability of spirit to move matter as well as mind.
One should always reflect on the miracles of consciousness and will; these powers of ours, however limited in scope, should never fail or cease to fascinate us. Our spirit is not divorced from mind and matter, but interacts with them. Somehow, cognition shows us some things, while volition allows us to affect some of them.
Through volition, we have some degree of power, not only over our mind, but also over our body. Volition is a causal relation between spirit, on the one hand, and the mind and body complex it animates, on the other (although we colloquially describe this, imprecisely, as "mind over matter").
By cultivating a sense of wonder in regard to our possession of consciousness and will, we can learn to steady and concentrate our attention on consciousness and our energy in will, which efforts are the essence of both sitting meditation and moving meditation. These are the most direct means to ever deepening self-understanding, and self-mastery.
We should also be constantly aware of the powers of mind and matter over our spirit - that is to say, how these domains may (causatively) affect and/or influence us. Affecting means something causing, while influence refers to the experience or idea of something causing. In either case, causation (determinism) is involved; but in affectation the cause directly has its effect on us, whereas in influence, the same cause has its effect on us indirectly, via our awareness of it to some degree.
We should also in this context note the powers of different individual souls to affect and influence each other, at least through the medium of matter and mind (physical force, verbal discourse, etc.), and possibly even (keeping an open mind on this issue) more directly, by means of telepathy and telekinesis.
Meditate instead of thinking. Most of us, most of the time, use thought as a sort of self- entertainment. We find it hard to bear idle moments, and use thought as a distraction to furnish our minds. Many of us regard having a blank mind as a waste of time, and feel obliged to occupy our minds with thought. If we are at the toilet, driving a car or waiting in a line, we keep busy thinking, unable to stay quiet inside. If other people are around, we may chat with them, engaging as it were in collective entertainment. Instead of thus using thought as a pastime or mind-filler, use meditation. Meditation can occupy you just as well, and at the same do you good. Thus, in everyday life, whatever you
are doing, try and get into the habit of meditation: consciously feeling you body, watching your breath or your thoughts, mindfully reciting a mantra or a psalm, etc. Meditation as alchemy. We should not, out of a desire to universalize meditation, forget its ethical aspect, i.e. the fact that it improves individuals, makes them more virtuous, orients them to higher values, I have in mind, when saying this, certain sublime Buddhist
teachings, but it is obviously a more general truth.
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Manifold desires, sexual lust, power lust, greed for money and belongings, dependencies on people or on substances, bad habits, compulsions, obsessions, and all other forms of attachment and "selfishness" are slowly turned into non- attachment and unselfish helpfulness.
The anger and hatred, the coldness and enmity, which emerge from the actual or potential frustration of desire, are gradually replaced by serenity, loving-kindness, warmth and peacefulness. When one is essentially content and secure, one is never lacking or afraid, impatient or short-tempered.
Ignorance, delusion and foolishness eventually become enlightenment, liberation and wisdom. The source of desire and frustration is a fundamental ignorance; it is a tragic error at the very beginning of our existence, by which we misapprehend its true nature. We then attach to the surface of things, and fail to notice their deeper unity, and thus get sucked into the vortex of samsara.
Next, become aware of your breathing:
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Let it go at its own pace; don't interfere with its speed or trajectory. If you find yourself breathing mostly through only one nostril, let it be, that's natural. Feel the air go in, follow it as far up your nostrils as it goes, then follow it down
through your nose and out of it all the way. Again, the next cycle, patiently on and
on
After a while, notice your thoughts:
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Are you thinking in any way, whether through memories or imaginations of sights and sounds, through emotions, through verbal discourse, or through wordless intentions, decisions, plans, hopes, fears, and such? Just notice the fact, without classification or other comment.
Thoughts may be voluntary, or impersonally produced by your brain (cerebral). The former require an effort, while the latter occur spontaneously. You may legitimately actively think for a while, to give yourself meditation instructions or learn lessons from current experience; but know when to stop that, i.e. stop it as soon as possible. As for involuntary thoughts (cerebrations), they may carry on as background noise throughout a meditation session, or they may calm down eventually; just watch them without encouraging them or getting upset by them.""
Allow thoughts to run a bit, but keep them on a short leash. You don't want them to take control of you, but you cannot take control of them in a violent manner. Rather, let them pop up for a moment, but do not let them run wild: bring them to heel at the first opportunity and maintain mastery. Now, pay attention to external stimuli, the context you are in:
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The sights before you. Ideally, you are facing a wall or some natural scenery, so
that what you see does not stimulate thoughts, but rather can be used to divert your attention away from your thoughts. To look out has a steadying effect. If your eyes get tired (they feel hot, red), just shut them for a while, and instead look inwards. The sounds around you. Sounds made by your family or neighbors, mechanical sounds in your home, sounds of traffic in the city, sounds of water, birds and insects in the country. Hear them all with equal attentiveness; they usually disappear eventually. They too can be used to counterbalance thoughts. Other sensations. The breeze or sunshine on your face, the air temperature, the smells around you, and so on.
In practice, meditation on awareness has to be combined with four lesser meditations, which serve as takeoff platform and supporting pillars for the main intent. These four foundations (as I shall call them) are body awareness, breath awareness, thought awareness and awareness of surroundings.
At first, concentrate on your body:
Posture: stable seat, straight back, stretched spine, chin down, shoulders back and down, open chest, stomach relaxed out, hands in the "universal mudra". Tonus: relaxed yet alert body, immobile without stiffness, no tension around lips
and eyebrows, or in neck. ⚫ Sensations: touch sensations on skin and inside the body, physical feelings and
psychosomatic emotions, tastes in mouth, smells in nose, bodily sounds.
It follows that: "The essence of the Way is detachment" (p. 47). In his Outline of Practice, Bodhidharma describes how this spiritual path is treaded. He refers to "reason and practice". By reason, he means meditations that "turn from delusion back to reality"; while by practice, he means: "suffering injustice, adapting to conditions, seeking nothing and practicing the Dharma" (p. 3)27%. All four of these practices are about detachment, or
non-attachment. 1. "Suffering injustice": when you encounter some hardship that seems unfair to you, tell yourself that somewhere in your history (it does not matter just where) you must have deserved it somehow. In this way, you neutralize the suffering that believing you are being unjustly treated gives. You transcend the academic and fatiguing issue of justice or injustice, and remain internally unaffected by relatively external circumstances.""" 2. "Adapting to conditions": this does not refer to external adaptations to conditions, but again to an attitude of willingness to make do with any currently existing conditions or eventual changes of conditions. In this way, one is not at the mercy of favorable or unfavorable circumstances, but remains at all times mentally (i.e. more precisely, spiritually) prepared for and able to cope with whatever life dishes out.
3. "Seeking nothing": is a virtue based on the realization that you open yourself to negative experiences when you are dependent on positive experiences. Everything in this world that appears desirable comes together with other things that are undesirable. You may for a while find satisfaction in certain people or possessions; but sooner or later, these will turn into less pleasant experiences, since all things are impermanent. All data considered, it is more pleasant to remain aloof and serene.
4. "Practicing the Dharma": seems to refer to altruistic attitudes and acts. But even here, non-attachment is stressed, in order that egoism or egotism does not result from them. The aim is to transcend the distinction between self and other,
to work for the good of all.