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Your Two Minds
Your Two Minds
POSTMASCULINE
(Waiting…)
Wasn’t easy was it? Chances are various thoughts and images kept
popping into your head.
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Now, I want you to try the same exercise again, except this time I
want you to pay attention to which specific thoughts and images
pop up. Try to keep track of them. Notice them, note what they nginx/1.19.5
are, and then let them go. See if you can do that for a minute.
Ready? Go.
(Waiting…)
What were they? Maybe that fight you had with your brother the Follow @postmasculine
other day. Or the assignment that’s due tomorrow but you’re
reading this instead. Or maybe a movie you saw recently, or some
sort of fantasy.
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Chances are you were able to notice them for a little while but The Guide to
then you quickly find yourself getting sucked into thinking about Happiness
them involuntarily. The Guide to
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If you’ve ever meditated, even a little bit, you’re familiar with the The Guide to Self-
experience you just had. Discipline
But if your mind is thinking, then who is observing the mind thinking?
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In Zen they refer to this as the “Thinking Mind” and the “Observing Psychological Needs
Mind.” The two minds. The One Trait to
Look For In A
Partner
It’s been a common concept in Buddhism for centuries, and new
western therapies such as Acceptance-Commitment Therapy
(ACT) are catching on to how useful it is and how it can solve a LOT
LEARN MORE
of our every day emotional problems.
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I’ll break down the Two Minds further and then show how they Courses
can be applied to solving many of the emotional problems we Forum
deal with in our every day lives. Archives
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The problem with the Thinking Mind is that we don’t Affiliates
completely control it.
Whatever you do, do NOT think about a pink elephant. Don’t think
about a pink elephant holding a blue umbrella with his trunk.
Don’t think about a pink elephant once over the next two
paragraphs.
OK, not only did you picture a big pink elephant with a blue
umbrella, but you were watching yourself think about a pink
elephant while you were reading the past two paragraphs.
The same goes for emotions. And that’s actually where most of
our suffering comes from – not from the negative emotions
themselves, but from the fact that we’re helpless from getting
sucked into the negative emotions.
The answer is you don’t. You can’t control your Thinking Mind.
Those emotions pop up and will continue to pop up.
The trick is to not fuse with those emotions when they arise.
It may seem like a subtle difference, but try it. Think of a time
recently when you felt a negative emotion, a lot of anger or
nervousness or insecurity.
People ask me all the time, “How do you deal with being afraid of
failure?” or “How do you not worry about being rejected?”
I deal with fear and worry by dealing with fear and worry.
I feel the same fear and worry anyone else does; I just don’t
identify with it. I accept it and move on despite it.
For instance, when I have to sit down and write a lot (like writing
this PDF), I often get nervous. I want to write something really
great because I know thousands of people are going to read it.
And then I turn to my Thinking Mind and promptly tell him that it’s
full of shit and that I don’t need a damn thing except to sit my ass
down and start writing.
I don’t care how many positive thoughts you conjure, what kind of
therapies you do, or what kind of New Agey spiritual crap you
come up with – negative thoughts and emotions are natural
processes of the human brain.
What you CAN do is accept them. Defuse from them. And then act
despite them.
Or as Tony Robbins says: “You feel what you focus.” The more you
focus on an emotion, the more powerful it becomes. Thus,
negative emotions are like quicksand, the more you struggle to
get out of them, the further into them you sink.
The trick is to accept them and then let go. This is a skill and it is a
process, but it cannot be practiced until you recognize that there
are two minds and you only control one of them.
Here are some exercises you can do that will help you separate
your two minds and therefore take more control of your
behaviors despite your thoughts and emotions.
Now close your eyes and imagine Bugs Bunny saying it, while
chewing a carrot. Then Mickey Mouse saying it, while dancing
and doing cartwheels. Pretend the Chipmunks are singing it to
you in the form of a Christmas carol.
After you’ve done this for a minute or two, stop. How do you
feel?
Chances are you feel much better about it and the negative
emotion isn’t nearly as potent as it was before.
geofflosophy says:
December 7, 2012 at 8:23 pm
Hey Mark,
Great post. Your discussion of how to accept
and let go of negative emotions reminds me a
lot of something that Tim Ferriss talked about
in a video that he calls “Negative Visualization.” I
have found this tactic to be particularly useful
for dealing with jealousy in past relationships.
By focusing on the jealousy emotion and letting
it grow temporarily, I found that its power
diminished relatively quickly, whereas when I
was trying to resist and block the emotion out,
it would continue to fester and distract.
Geoff
Reply
GuessHandsOn says:
December 7, 2012 at 8:27 pm
Very insightful Mark.
I would like to know about the relationship
between the two minds.
(Are there really two minds? Or is it just a useful
fiction to talk as if there really are two minds –
the way we talk about fictional characters, as in
“Sherlock Holmes is my favorite fictional
character.” Some people claim that math is also
a ‘useful fiction’ and numbers don’t really exist
either.)
Also, granted that two minds exist, you can ask
some funny questions, too. Who really are you?
Are you your Thinking Mind or are you your
Observer Mind? Can there be a
mind/intelligence/consciousness without this
duality?
I’ll give your suggestions a try. For instance, I’m
not hungry – I feel hunger.
Reply
postmasculine says:
December 7, 2012 at 10:32 pm
Reply
FritzMustermanns says:
December 11, 2012 at 7:25 pm
@postmasculine @GuessHandsOn
I dont think there is a
neurological definition of “self”
yet. There seems to be a self
and its somehow created by the
brain, thats what we know. It
gets even more strange if you
have abnormal situations like in
schizophrenia. Patients
sometimes seem to have
problems identifying with the
observing self. They will think
that the observer is not them,
therefore believing their
thoughts or actions are
controlled by foreign people for
example. More interestingly,
they will hear voices from
people completely unknown to
them commenting on their life
(“As long as you call them that
way after spending the past 20
years with them” a woman with
schizophrenia once told me).
Maybe there isnt only one or
two selfs and the brain decides
for us, which come
to consciousness and are being
felt as “ourselves”? Nobody
really knows and this is a great
mystery.
Reply
Meg1000 says:
December 12, 2012 at 2:16 am
@FritzMustermanns @postmasculine @GuessHandsOn
I was in an abusive
relationship where
I experienced a clash of his
perception versus my own
in which case I was living in
two different realities. I
started to lose my sense of
self and other people
started telling me who i
was….very traumatizing. A
year later I can see it as
both a good and
bad experience. This post
definitely hit home for me.
I know if I took a lot of this
in account I could have
saved myself from being
dragged in some bad
emotional state and
dealing with identity issues.
Reply
FritzMustermanns says:
December 12, 2012 at 7:23 am
@Meg1000 @postmasculine @GuessHandsOn
Maybe (just theoretically, i
dont know for real) that is
the way our identity is
chosen – by interaction
with other people.
Fragments of what other
people tell us what we are
remain in our subconscious
memory and surface in
sleep to be manifested in
our personality or “self” in
the daytime. In
schizophrenia, these
memories surface and do
something they shouldnt
normally do: they become
persons again, not being
recognized as memories –
and they talk to you in your
head. These voices often
are generally morally
judging and almost always
negative, they never speak
about themselves. I am
sorry to hear that Meg. I
am glad this can help you. I
think its a good idea, I have
internalized this way of
thinking for quite a while
now, too.
Reply
Transitionalman says:
December 7, 2012 at 10:14 pm
Very insightful. I really admire the way you do
break it down for the average casual reader. I’ve
read Lao Tzu, Tao Te Ching and even despite it’s
complexity, it’s underlying message is in
correlation with this general idea. Word up
Mark.
Reply
Reply
Reply
someguy100001 says:
December 8, 2012 at 12:05 am
@John Robertson Interested in
seeing Mark’s reply to this.
Reply
postmasculine says:
December 8, 2012 at 4:28 am
Reply
@postmasculine I completely
agree with you (that you need
to be able to recognize negative
emotions and adapt to them),
but there’s something about
(certain) CBT and ACT type
techniques that have never
really sat well with me, they
seem a bit too mechanical and
‘trick’-like. I can definitely see
their value in breaking painful
emotional patterns, but as
something to integrate into
your life in the long term, it just
feels a bit off.
You’ve probably mentioned
something on this topic
elsewhere (i’m still yet to finish
reading the site), but i find it
regrettable that for men
literature has lost it’s place as
the thing to turn to for
emotional development. I don’t
mean to sound like some sort
of culture vulture evangelist,
but it’s been author’s like
Lawrence and Donne who have
gave me the emotional
vocabulary to engage with my
emotions and affirm them, and
in a far more enriching way
than the ACT techniques i’ve
tried in the past. I don’t know, i
guess i just wanted to say
cultivating a love for enriching
books, and not just police
thrillers and harry potter, has
personally
been incredibly important in
shaping my emotional
development, more so than
mindfulness, ACT etc. I also
find it sad the image of
literature as become
so feminized and elitist that it’s
never even considered as
essential for the average man’s
personal development.
Reply
postmasculine says:
December 8, 2012 at 1:47 pm
@John Robertson Well,
you’ll get no argument from
me there. But there are
different contexts, right?
One could have an overall
general malaise to their life
and then another could
have debilitating panic
attacks. Different tools
work better for different
situations, all are useful to
know, and in my opinion,
cultivating emotional
awareness in general is
never a bad thing, no
matter how you go about
it.
As for the “go your whole
life doing this” thing, I don’t
think you have to
consciously do this forever.
Once you build that
awareness and some good
mental habits, these things
begin to ameliorate
themselves over time.
Reply
@postmasculine @John
Robertson
To chime in with a more
Buddhistic* perspective:
Consider the possibility that
you are attached to your
emotions in the same sense
that most people are attached
to their thoughts. And
further that you are not your
emotions, in the same way that
you are not your thoughts.
If one can achieve some degree
of mindfulness during an
emotional episode, one can see
that emotions actually have a
mental component .i.e. when
there is anger, there will be
angry thoughts and
visualizations, as well as a
bodily component i.e. bodily
tension, adrenaline rush.
With mindfulness it can be
observed that mental
visualization + mental verbal +
bodily components of emotion,
are aggregated together by the
mind to form emotions. And
there is a sort of a cathartic
feedback loop.
In my experience, greatly
reducing all three components
of emotions is possible. And
highly desirable, if the goal is to
live a life that minimizes
suffering and maximizes the
development of functional
skills.
The way to do it is not via two
minds, but rather by breaking
down the subject / object
duality entirely. And the sort of
mindfulness practice that one
would undertake is different
from the one described in the
article
A rough technique is presented
here:
http://lesswrong.com/lw/5jj/meditation_insight_and_rationality_part_2_of_3/
Doing this successfully will
reduce the mental component
of emotions but keep the bodily
responses intact. To reduce or
modify the bodily responses is
more advanced and harder to
describe.
(*This post just represents my
personal experiences and
shouldn’t be taken as
something authoritative on the
views of any particular group)
Reply
postmasculine says:
December 8, 2012 at 6:51 pm
@Middle Way @John
Robertson Yeah, you had
me until here:
“In my experience, greatly
reducing all three
components of emotions is
possible. And highly
desirable, if the goal is to
live a life that minimizes
suffering and maximizes
the development of
functional skills.
The way to do it is not via
two minds, but rather by
breaking down the subject /
object duality entirely. And
the sort of mindfulness
practice that one would
undertake is different from
the one described in the
article”
I’m weary of practices that
conflate the spiritual
realizations (in this case,
breaking the subject-object
duality) with emotional
health. I subscribe more to
Wilber’s model that
emotions are yet another
manifestation that must be
recognized and included as
another valid form of
existence, even if they’re
unbeararably painful.
The goal is not to reduce
emotions themselves (this
just lobotomizes you), but
to reduce the identification
with them and, as John
said, see them as their own
perfect and true
expressions.
Reply
@postmasculine @Middle
Way @John Robertson
Yep, I wrote that comment
to say I disagree the idea
that feeling ‘painful’
emotions is necessary (Any
model that says fails to
describe this aspect of
reality, in my opinion) .
I do agree that eliminating
emotion is not the goal;
being happier and living
the life you want to live is.
Every aspect of reality is
perfect and valid in its own
way. But I think from a 1st
person perspective there
are some aspects are more
desirable to experience
than others.
Stress / Suffering tend to
be strongly undesirable.
For eg. most people would
choose 1 day of bliss
followed by death, over 100
years of torment followed
by death.
Affective component of
most emotions tends to
have substantial amounts
of aversion to the present
moment of reality (eg. fear,
anger, boredom) or craving
for more (eg. greed, lust,
vanity).
This aversion / craving is
the problem, not so much
the emotion itself.
Accepting that there is
aversion and craving in the
manner described, does
not solve the issue.
Accepting that there is
anger, as an example, is
good. Because it avoids
secondary negative feelings
related of anger or
repressive defense
mechanisms that stunt
personal growth.
But a deep acceptance of
the situation. would mean
that there is substantially
reduced craving / aversion
it, which in turn means that
component of anger would
be diminished as well.
As far as I know this sort of
deep acceptance is not
possible with the usual
psychotheraputic
mindfulness, but requires
developing the mindfulness
and concentration to a
point where certain parts of
our underlying cognitive
model of reality can be
seen through (there is
usually more than one
shift).
Emotions continue at a
some level, but the
experience is quite
different. Deep seated
psychological patterns
of behavior and speech
continue unless an effort is
made to change them, but
are relatively easy to
change if they are not
identified with.
But it is possible to
diminish the suffering to an
extent where an average
individual would choose 1
day of life with that state of
mind, over 100 years of life
with the normative state of
mind.
That said at some level the
whole ‘meditation to
reduce suffering’ thing is
just a weird hobby, and I
understand that it doesn’t
appeal to the vast majority
of people.
Just in case a few that are
interested here is a decent
place to start…
http://www.dharmaoverground.org/web/guest/home
(no affiliation, except I
occasionally post on their
forums)
Hope this makes sense.
Writing is not my forte. And
this stuff isn’t easy to write
about. Sorry for any
confusion and all the best
Reply
Max Nachamkin says:
December 7, 2012 at 11:54 pm
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hobbes says:
December 10, 2012 at 5:45 pm
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Meg1000 says:
December 11, 2012 at 12:16 am
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dngoo says:
December 12, 2012 at 1:51 am
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serbia says:
December 12, 2012 at 2:26 am
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MilanT says:
January 17, 2013 at 5:35 pm
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Dora says:
February 25, 2013 at 2:04 pm
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