Month: June 2010

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Awareness and insight Meditation techniques Presence and being present

The healing power of awareness; the topography of insight meditation

 

Next Tuesday 29th June I will be beginning a new series of classes entitled “Insight, awareness and the awakening of our spiritual vision” , so I wanted to spend a little time in this week’s blog post reflecting upon some of the subjects that we will be tackling in these classes.

I want to begin this article by paraphrasing Roger Walsh in a conversation that he had with Ken Wilber. Basically he said that one of the amazing things about our minds is that, if we let it, our mind has this incredible power to self-heal, self-actualize (that is start to move naturally toward an enlightened state), and self-transcend (that is to move naturally toward the deeper/subtler level of consciousness immediately beyond its present state of growth) itself, without our having to do anything too much other than allow it.

What Roger is basically saying here is that, if you regularly cultivate states of relaxed and lucid awareness in your day to day routine, then the innate power of this relaxed and lucid awareness will have a powerful healing effect upon your mental, emotional and physical wellbeing. The problem for so many of us is that we perceive our relationship to our mind as a perpetual battle, where the main object that seems to be standing in the way of our inner growth is the mind itself!

One of the principle forms of meditation that we can use in order to start making friends with our mind, and begin to access and experience it’s amazing powers of self-healing is insight meditation. The main activity of the mind in insight meditation is simply to observe the different levels of our awareness without getting in the way. Because of this insight meditation is sometimes called “choice-less awareness” whatever comes up, we just watch, don’t interfere.

There are four basic levels of awareness that insight meditation helps us to cultivate awareness of; gross, subtle, very subtle and non-dual. We will be looking at these in depth in the classes, but what I want to do below is to outline them and then outline a simple meditation form that we can do on each of these four levels. This way even if you are not able to attend the classes (or listen to them as a recording), you can still get a basic practical flavour of what insight meditation involves.

A basic map or topography of insight meditation awareness:

Level 1: Gross awareness

This level is basically our awareness of our environment, senses and physical body.

Sample insight meditation exercise for this level:

Be aware of everything that you hear for a period of time. Note all the different layers of sound that your ear awareness is picking up. As I am sitting now I can hear some distant cars, the fan on the table next to me, the typing as my fingers work on the type-pad, I can hear the sound of my breathing in my inner ears. Just sit back, relax and enjoy the layers of sound flowing into your moment to moment awareness.

Level 2: Subtle awareness

This level basically observes the flow of thoughts, feeling and images that flow through our mind on a moment to moment basis. On this level there is a range of subtlety, from the everyday thoughts of our waking mind to the more subtle experiences of the dream state and of day dreaming. Basically this is the realm of inner form, or thought-form.

Sample insight meditation exercise for this level:   

Simply sit down and observe the flow of thoughts, feelings and images the flows through your awareness. Imagine that you are like a person sitting by the side of the river of your mind, observing the constant ebb and flow of mental images and feelings that passes by you.

Level 3: Very subtle awareness

This level observes the formless inner space of our very subtle consciousness that is causal to, and lies behind our mental consciousness and sensory consciousness. If you imagine your thoughts and feelings are like clouds, and your very subtle formless conscious is like the sky that contains those clouds.

Sample insight meditation exercise for this level:

Continuing to watch your mind, become aware of the spaces between your thoughts. Allow your awareness to sink deeper and deeper into these spaces, as if you were entering into a clear open sky-like space. Let the cloud-like forms of your thoughts and feelings gently dissolve away into the sky like space of pure, formless awareness.

Level 4: Non-dual awareness

This levels is where the sense of yourself as an observer of the formless space of your consciousness (as in level 3 above) dissolves away, and you are left with a unified (non-dual) experience of primal awareness, just one single experience in the mind with no conceptual ideas of duality at all.

The way to approach this level of practice is through the level 3 exercise. The more you practice this gradually you will feel yourself moving toward this non-dual state.

So, my basic point in this article is that if you allow your mind to consciously relax on a regular basis, then you are giving yourself a chance to activate its natural self healing awareness. If you want a particular in-depth method to develop your minds self-healing mechanism, then insight meditation offers one such tool.

© Toby Ouvry 2010, you are welcome to use this article, but you MUST seek Toby’s permission first.

Categories
Awareness and insight Meditation techniques

Single-pointedness and going with the flow

Article subtitle: The two fundamental types of meditation found within eastern teachings, and a practical method for exploring both.

To a person new to meditation, the potential choice of different meditation types and traditions, together with all the different terminology that is used can make for quite a bewildering experience. The fact that the world is rich in spiritual traditions is a cause for rejoicing, but when it comes to the question “which meditation form should I choose” the diversity can be a challenge!

What I propose to do in this article is to point out a basic two fold division within which can be placed almost all of the meditation practices that one may find in the eastern traditions of meditation. Many of the western traditions of meditation also fall into these two categories, but I specifically want to focus on eastern traditions here, as they fit into the two categories much more obviously and systematically. By Eastern Tradition, I mean principally Buddhist and Hindu as these are the two eastern traditions from which spring most of the applied meditation systems that you can find and practice today.
The two fold division I am going to call one pointedness meditation and insight meditation respectively. Here is a brief summary of the meanings of both terms:

One Pointedness Meditation – Focusing the mind on a single object without distraction:
So, one pointedness meditation is essentially a training in concentration. Using one object, such as the breathing, a mantra, a feeling (love, compassion, joy etc…) or a visualized object, the meditator trains him/herself and her mind to focus attention on the object without distraction. The training progresses in stages; First the meditator is only able to focus for a few seconds before getting distracted, but gradually she builds focus until she is able to hold it for a few minutes, then ten, half an hour, one hour and so on, until eventually she can enter into meditation and hold the object in his or her mind without distraction for as long as desired.
For someone engaging in one pointedness practice, meditation is an act of will, one exerts effort to keep one’s attention where it is supposed to be, and not get distracted by extraneous mental activity. It is through this concentration that the meditator makes progress in his path of inner growth and development.
In Tibetan Buddhism this form of meditation is called tranquil abiding meditation, in Theravada Buddhism it is called the jhana or samatha meditation, and in Hindu and yoga meditation practice it is called dharana.

Insight Meditation – Going with the flow:
In the second form of meditation, insight meditation, rather than try and control the mind, the essential point is to witness the mind as an observer. No attempt is made to stop the mind working, the meditator simply sits and takes in all the information that is available to him. He notes the experiences coming from his senses, notes his breathing, the thoughts and feelings flowing through his mind. He also notes the spaces in between the thoughts and feelings in his mind. The only thing that the meditator must NOT do in insight meditation is to get caught up and identified with what is arising in his mind, if he does this then he has lost the thread of his mediation. As soon as he becomes aware that this has happened, he should immediately return to his position as an observer and witness.
As his practice progresses, gradually the flow of thoughts and feelings within his mind recedes, and the true nature of his mind is revealed to him, which is why it is called insight meditation.
In Tibetan Buddhism this is called mahamudra meditation, and/or dzogchen. In Theravada Buddhism is called vipassana meditation, although some vipassana traditions seem to emphasize meditation on the breathing in a way that is more like one pointedness meditation.

For us today in contemporary society, I think both meditations have their merits as both of them teach us useful skills that we can apply practically to our daily lives. One pointedness teaches us focus, strength and stamina whilst insight meditation shows us how to let go, how to allow, go with the flow and to develop our reflective wisdom.
With this in mind I am going to outline below a simple practice that you can do where there is alternation between one pointedness and insight techniques. Practiced together in this way they form a complementary whole where we can develop both skill sets.

Combined one pointedness and insight meditation form:

Setting up the meditation:
Find a comfortable meditation posture on a chair or cross legged on a cushion, the main feature of the posture should be a naturally straight back, with the muscles relaxed, doing only enough work to hold your posture upright and no more.
Once comfortable, make a decision to relax and take your mind away from the business of your life for the period that you have allotted for meditation.
Use the natural process of your breathing to start to bring your mind into the present moment, and onto your body. Once your mind has settled somewhat, become aware of the expression on your face. Raise the corners of your mouth just a few millimeters, so that you are now wearing the expression of a gentle half-smile **(see note below), note that the physical expression of a half smile if held consciously gradually gives rise quite naturally to a naturally positive inner smiling energy.

The main meditation form
Stage 1:
Now, for five breaths, try and focus on the inhalation and out exhalation without distraction. As you breathe in focus your attention on your inner smile, and as you breathe out, feel the energy of the inner smile gently expanding through your body and mind. This is the one-pointedness aspect of the form.
Stage 2:
Once you have completed five breaths without distraction, relax your exclusive attention on the breathing, and just take it easy for a few breaths. Be aware of the whole of your moment to moment experience, the breathing, your senses, your body, the flow of thoughts and feelings though your mind. The only thing you CANNOT do in this phase of the meditation is allow yourself to get lost in thoughts and distractions. You are a witness and observer as you relax and let go! This is the insight meditation aspect of the form.

For the next part of the meditation, just alternate between stages 1 and 2, focusing on the breathing and smiling for five breaths, then relaxing and observing for a few breaths. Do this for as long as feels appropriate.

Optional stage 3:
This is a slightly more advanced stage, but you should find that it comes quite naturally once you have been practicing stages 1 and 2 regularly in your daily meditation. You should find that as you do stages 1 and 2 above, a sense of space and clarity starts to appear quite naturally within your mind, like a clear sky emerging from behind clouds. So, with stage 3, As you do the five breath single pointedness section, rather than focusing on your inner smile as you breathe, focus single pointedly on the sense of inner space as you breathe in and out. Then, as you relax for a few breaths as in stage 2, rather than focusing on the stream of thoughts and feelings flowing through your mind, instead focus on the spaces between the thoughts and feelings.
In this way you can use the one pointedness part of the meditation and the insight part in a complementary way to gradually journey deeper into the experience of inner space and clarity within your mind.

Categories
Awareness and insight Meditation techniques Presence and being present

Fundamental Zen sitting meditation forms

One of the most basic and fundamental meditation practises in the Zen tradition, especially for those in the Soto Zen school is called “shikantaza”, or “just sitting”, and it is this meditation form that I want to outline in this article.

So, the idea with shikantaza or just sitting meditation is that through just sitting you will start to develop and refine your awareness. When you sit down quietly and still your mind a little, you discover that there are basically five main aspects of your awareness. These are:

1)      Awareness of your environment and senses, meaning the surroundings around where you are sitting, and the external sights, sounds and sensations that you can perceive with your five senses.

2)     Awareness of your body and breathing, or your basic physical body awareness.

3)     Awareness of the stream of thoughts, images and feelings within your mind

4)     Awareness of the natural inner space and silence of your consciousness that surrounds and contextualizes the thoughts and feelings. To use an analogy, if you think of your thoughts and feelings as being like clouds, the space and silence in your mind is like the sky itself.

5)     Awareness of awareness itself, that is to say the ever present witnessing aspect of our awareness that is present and observes the objects present in levels 1-4. To continue the analogy, if your thoughts are like clouds, and the formless space of your consciousness is like sky, then your witnessing awareness is like the sun shining its light rays into the sky of your mind. This awareness is sometimes called our natural “Buddha nature” in Buddhism. Other traditions call it other things, eg: the Hindus refer to it as Atma the Eternal Self, or the causal self. Western spiritualities might refer to it as the light of the soul, or the inner light of God that lies within the heart of all.

So, when you just sit, you can choose to focus on any or all of the above and take them as your object of meditation and observation. Different people will find that different aspects of their awareness feel more natural to focus on than others. For example some people find focusing on the body and breathing to be most effective. For others focusing on the sky like nature of the mind feels most appropriate and enjoyable.

A basic Zen meditation form.

I personally recommend that when you are doing this initially, you spend a few minutes focusing on each different level of awareness in turn. For example if you are doing a 20 minute meditation, then you could first spend two minutes on each of the levels 1-5 above, from environmental awareness to awareness of awareness. That would take you about 10 minutes. Then you could spend the remaining 10 minutes of your meditation focusing on the aspects of awareness that you personally find most comfortable and helpful for meditation.

This meditation form enables you to gain basic familiarity with all five basic awareness’s, whilst also giving time for you to focus on your own personal preferences.

A more advanced form

Once you have some familiarity with the basic form above, you can then practice combining two or three different levels of awareness into a single awareness, for example:

– As you are aware of your body and your breathing (level 2), you can combine that awareness with a sense of the inner sky like space of your mind (level 4).

–  As you are aware of the cloud like thoughts and feelings in your mind (level 3), you can be aware of the witnessing self that is observing them (level 5).

This can be a fun stage, whilst at the same time it helps you to develop your skill and dexterity in terms of leaning to be mindful of all the different facets of your present moment awareness simultaneously.

Deep meditation

Once you are familiar with all the different levels of awareness through the above two practices, then you should gradually try and spend more and more time sitting with awareness of just levels 4 and 5, moving deeper and deeper into the experience of the emptiness or sky like nature of the mind, in combination with awareness of the witness or causal self. These two facets of awareness will feel as if they are merging together into a single experience; the sun like nature of your awareness and the sky like nature of the mind merging and mixing into a blissful single flow of awareness.

Non-duality

Combined practice of deep sitting meditation with mindfulness of the five basic levels of awareness in your day to day life will eventually start to give rise to a sixth level of awareness, that of non-duality. This sixth non-dual level of awareness is where we start to experience the lower five levels of awareness as a single unity, not separate or distinct from each other. The world and our moment to moment experience is seen to be arising from the non-duality of primal spirit, or primal awareness.

Non-dual or primal awareness is an awareness that is ever present within us, but which we usually fail to recognize, you could say that it is the final enlightened goal of any authentic spiritual path. You can read a very good article by Ken Wilber on non-dual spirit here, I recommend it, it is one of the best introductions to the subject that I have read.

Anyway, I hope the above article gives some simple and clear pointers for Zen “just sitting” meditation, it is very simple and enjoyable, and its simplicity enables it to be accessible for beginners and at the same time offering ever deepening insights as we continue to practice it.

© Toby Ouvry 2010, Please do not reproduce without permission.

Categories
Awareness and insight Meditation techniques

Finding inner space within your mind by focusing on outer spaces

An ongoing motivation for both beginners starting meditation and those who are more experienced practitioners is simply the need to create and preserve a sense of space within our mind which we can relax into and use to keep the rest of our busy lives in perspective. One technique I use regularly that I find creates a sense of inner space very quickly is to focus on an awareness of the outer spaces that exist in our physical environment. The mind basically becomes like what it focuses upon, so when you focus on an outer physical space, this in turn quite naturally starts to give rise to a sense of an inner space within our mind. Here is one example of a way in which you can do this:

Making your mind BIG
We have been using this technique recently in the class I facilitate. Once you have sat down in a comfortable posture, become aware of the sky and stars up above you and the earth beneath you, allow your awareness to become big and open like the sky above you, and vast solid and stable like the Earth beneath you.
After you have done this, extend your mind horizontally around you, out to the horizon of the land, to the north, east, south and west. Extend your awareness as far out as you can to feel the curve of the Earth’s surface all about you. Now you have a sense of your mind as being BIG, and spacious, taking in the vast physical spaces all around you.
Stay with this feeling for as long as you like, let yourself relax as much as possible into your sense of the big space all around you; above, below, and extending out into the for directions of the horizontal/horizonal plane.
If you do this for a while, you will find quite quickly that a sense of inner space and calm arises within your mind. By focusing on the big space outside, you start to feel the big space inside!

A final point here is that I have found that this meditation helps ANY problem that I may be facing and that I am concerned about. When your mind feels big, then problems seem much more manageable. In a small mind consumed by itself and its own challenges, even small issues can take on a distorted life of their own!

© Toby Ouvry 2010, you are welcome to use this article, but you MUST gain Toby’s permission first.