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Watching Your Life-Meditation Simplified and Demystified-Teja Anand - (2019)
Watching Your Life-Meditation Simplified and Demystified-Teja Anand - (2019)
Teja Anand
Copyright 2019
All rights reserved
Anatta Press
CONTENTS:
PART 1: MEDITATION SIMPLIFIED & DEMYSTIFIED
Introduction: Meditation is Simple…………….5
1. A brief bit of background
2. What is meditation
3. Now & the flow of life
4. Shifting identification & shifting to other, non-mind, forms of knowing
5. The types of meditation
6. The practice of witnessing (sakshi) & awareness/allowing (visaati)
7. Allowing and letting go of control
8. When, where and how often to practice sakshi vasati meditation
9. Being in the meditative state full-time
10. Feelings and experiences that may come up in meditation
11. The ego-mind’s argument with reality and resistance to meditation
PART 2: WATCHING YOUR LIFE
1. Conditioned identification………………38
2. Deeper levels of meditation: samadhi and watching wordlessly
3. Enlightenment: a new easy, explanation
4. Psychological assessment causes unpresence and unneeded suffering
5. Is that actually enlightenment?
6. Living your life, watching your life
PART 3: COMMON QUESTIONS ABOUT
MEDITATION
…………….65…………….
Q. Can you speak about mantras, their inherent power, and their use in
meditation?
A. Mantra is a repeated sound or phrase. There are mantras in ancient
languages which are closer to pure sound vibration, rather than ‘meaning,’
and can evoke various connections between the meditator and primordial
aspects of Reality. Then there are mantras in any language where the
meditator is more focused on what they ‘mean,’ an affirmation to shift ones
perspective or possibly bring about a very specific result or healing in a
certain life area.
Mantra japa is a type of meditation where the meditator repeatedly chants
one mantra and focuses on either it’s sound, it’s meaning, or both, to the
exclusion of all other intruding thoughts & feelings, so as to still the mind
and make it one-pointed. It can be a very effective tool for drawing the
meditator into a pure state of witnessing the mind dispassionately, and
sometimes the awareness of the mantra sound becomes so all-pervasive that
the mantra keeps going on and being the mind’s main focus even long after
formal meditation is over.
Mantra is like a ‘calling,’ like irresistible sweet music calling you to the
lake of Deep Silence. Once you arrive where it’s calling you, the Deep
Silence, you discard it.
Enjoy chanting a mantra as much as you like, or as little as you like. Get a
(supposedly) sacred one from a teacher, use a generic one like Om Nama
Shivaya or Om Shanti, or make one up yourself (for awhile I used, “I am
empty of all attributes,” and it did, indeed, seem to help me plummet to the
depths of Silence.) After a while, if it “wants” to change to different words
or a certain sound, allow that. And just follow it. It may have more wisdom
about what it should sound like and where it’s taking you, than you do :-)
Q. Does meditation make you less ambitious on a material scale? Is
wanting to achieve material success in contradiction with the
development and realization of your being?
A. At the “dream” level (the level where we have overlaid an illusory
psychological identity onto Reality,) wanting to achieve material success
and wanting to realize Reality or pure Awareness come from the same place
- the ego. You desire material success so you can deflect the pain of life and
fear of death with financial security and “consumer therapy.” But most
people are using the promise of realizing their being or having “spiritual
awakening” in the exact same way - to come to an end of life’s suffering
and fear of death. Eventually, instead of finding material or spiritual things
to run away from Life, we must dive into it, into and through all the things
the ego wants to gloss over with a false sense of “bliss.” You have to keep
coming back and examining your true motive, and letting go, letting go,
letting go, and it can be a painstaking process. So full realization of Reality
is not for everyone.
Meditation can do two important things: It can calm you down, so your less
apt to run for a “fix,” (both spiritual pursuits and material pursuits are
addiction,) when you encounter painful feelings in life. And it can train you
to be the observer of your thoughts & feelings, rather than identified with
them, so you can recognize each “yearning” thought as an insignificant
thing that does not need to be reacted to. You can patiently look at what is
the real desire or fear behind the thought, which usually comes down to
craving pleasure to avoid pain, and fearing your own impending death.
So it’s not that meditation makes you less ambitious. It makes you less
urgently reactive to reaching for a material or spiritual fix. If you go deep
and discover that you are not using material or spiritual to get a fix, when
you finish meditating, you can go out into the world and be as ambitious as
you want. Just keep witnessing, keep vigilantly questioning your motives
and Who/What is the true you that has them, and keep being willing to let
go of everything in the dream that covers the True Reality, and you will
keep developing your “collision with the Infinite.”
Q. How does meditation compare with prayer?
A. When prayer or mediation are done from the correct intention, they can
produce exactly the same benefit. When done from the misguided intention,
they will both produce no benefit, and maybe even harm.
The correct intention for either prayer or mediation, is starting with the
bodily-felt, clear certainty that you and The Absolute or the One Reality are
already one, could never be separate, and that everything is perfect exactly
as it Is. Then your act of prayer or meditation becomes an acknowledgment
of the perfection of everything exactly as it is, and you resting in that, rather
than you feeling “separate” from the One Life or Reality (an impossibility)
and wanting things to be different than they are.
This means when you meditate, you are allowing everything to be as it is,
including whether or not your mind is very busy or you’re not particularly
getting any deep ‘spiritual’ experiences from your meditation. You don’t
resist or fight anything. You just sit and allow everything to be as it is.
Same thing when you pray. You let go and allow everything to be as it is, so
you’re not asking some God who you imagine is ‘separate’ from you (when
in fact that is You) to change things. There’s no quicker way to separate
yourself from The Absolute One Reality than to pray that It makes what is
Real (whatever is currently existing) into something different, better, and
essentially ‘unreal.’
Psychologically, in either case, since you have allowed everything to be as
it is, the benefit is that you are free, immediately. Not later, after your
meditation made you feel calmer, better, or after your prayers have been
‘answered.’ But right now, because everything is as it is, you are free!
Q. How meditation is different from positive thinking? Why meditation
is more preferred of the two?
A. Positive thinking is ‘manipulating’ your thoughts and attitude (feelings)
to feel better about yourself and your life, within the dream.
Meditation is not trying to alter your thoughts and feelings one bit, simply
watching them and giving them no substantial credence. Rather than done
to feel better about yourself and your life within the dream, it is done to
realize your true Self, and that you are Life, in Reality, not the dream.
Neither one is’better’ or ‘preferred.
Some people, most actually, spend their entire lives trying to manipulate
their dream and keep a positive attitude. That’s fine.
Some people realize this constant manipulation of their dream, their
thoughts and their attitudes is a zero-sum game of diminishing returns, and
decide instead to inquire, witness all that as passing, insubstantial
phenomena (meditation,) and wake up. That’s just fine too.
It’s all the play of Life, and Life or Reality includes it all.
Q. Can I meditate when I’m angry or upset?
A. It could be the best time to meditate.
Meditation means witnessing all your thoughts, judgments, emotions and
body sensations without identifying with them or reacting to them. Just
about anyone can do this when their thoughts are calm, their emotions and
body at relative ease.
The real test of your dis-identification comes when you witness a bunch of
agitated thoughts and angry, self-righteous judgments and firmly believe
they are real, they are you and they must be responded to. Did you remain
the witness, or did you identify?
“But, but, but…this person is such an asshole and said or did something
really terrible. They deserve my anger.”
Nope, There’s no one out there. They are just the reflection of you,
something you need to touch in yourself. Even if you can’t realize that right
now, and are still sure it’s them, just watch.
Allow all the angriest, most judgmental thoughts and feelings to fill your
mind, you body, your bloodstream. Sit comfortably and watch all of that.
Is the mind & body filled with angry thoughts and emotions. Yes. Is the
watcher angry or judging? Nope. Can’t. Doesn’t have the equipment.
Doesn’t possess a mind, emotions or a body. It’s just awareness. Only
capable of being aware, of watching.
Differentiate.
Q. How does one become an ‘expert’ at mediation? Will deeper insights
be forthcoming?
A. One of the cool things about meditation is that you don’t need, or even
want, to become an expert at it.
Unlike other endeavors, where expertise is marked by how much you know
and can do in that field, in meditation, the less you know and do is better.
Can you sit and watch your thoughts? Can you notice that there’s a neutral
watcher, watching them, without getting involved, just noticing detachedly?
That’s It! You’re an expert. Anything else you try to know or understand the
process of, or do is, in meditation, just a distraction.
Will your meditations evolve and deepen. Yes. Will you learn more about
them, Yes. But this will happen naturally, and only naturally, just by doing
the simple instructions above, regularly, without “you” adding anything or
trying to become more ‘expert’ at it.
Insight is nothing but seeing Reality for what it really is. Your natural
Awareness Is Reality, can only live in Now and Reality. It cannot live in
illusion and the dream. When you meditate, if done correctly, you access
this Awareness by witnessing your mind, thoughts, feelings, body
sensations and all other ever-changing phenomena, from your neutral,
uninvolved stillness that just watches with no judgment of engagement.
This still, peaceful witness is always there and it is the doorway to the
Awareness that you Are, is what you Are.
From there, everything you experience is an insight …so nothing is.
Q. When meditating, how do I go deeper?
A. Meditation is the opposite of doing anything or going anywhere…
including going ‘deeper.’
In true meditation, you let go of doing anything. If you’re meditating, and
you feel a desire to go ‘deeper,’ and then you ask the ‘how to,’ or start
doing things to go deeper, you’ve just stopped meditating. Now you are
doing a totally other thing called ‘manipulating.’
In true meditation, if you feel a desire to go deeper, you watch that desire,
just notice it, but don’t respond to it, react to it, or even give it any credence
as a worthwhile thought. You treat it like all other thoughts and feelings -
simply a bunch of rising & falling phenomena that are not you and so mean
nothing to you.
If you just witness in this way, allowing everything to be as it already is,
instead of trying to change, improve or deepen anything…if you let go that
much…your meditation will deepen naturally. To the deepest Silence and
freedom, very quickly. But of course, You are not the part of you that wants
to ‘hurry up’ and have experiences anyway, right”
I hope you can see that our minds are addicted to believing we must do
things, cause-&-effect, in order for experiences and change to take place.
This is a lie, we are not the “doer.” In normal life we can prop up this lie by
pointing out something that got done by using our mind to make a choice or
follow some instructions and then take action. But meditation is about
realizing you are not your mind, so doing things using the ‘mind-makes-It-
happen way’ would be counterproductive. Deep meditation is not cause-&-
effect…it comes from letting go of all causes and all effects.
Of course, you can manipulate your mind, breath and thought-stream to go
into very deep mystical states and experiences, indeed.
Bet you perked up with that piece of information! “Yeah! That’s what I was
asking! Can you tell me how to do that…from your experience?”
From direct experience, I can tell you, none of those manipulated states and
samadhis are worth a damn - and I’ve experienced them all. They make you
feel very lofty, very altered and very ’spiritual,’ and as such, they totally
inflate your ego, your false sense of an ‘accomplished spiritual being,’ and
make you addicted to these mystical experiences. There is no difference,
none, between being addic-ted to those and being addicted to heroin, sex,
power, wealth or any worldly high. They come & go.
Renounce them. Renounce going deeper, higher, wiser, more ‘spiritual,’
more ‘enlightened.’ Re-nounce all mystical states, astral or out-of-body
experiences, kundalini awakenings, or coveting ‘bliss.’ Renounce your
‘self’ as the doer and ‘haver’ of these temporal, illusory experiences. Re-
nounce everything except just witnessing, with no particular depth or
realization as your goal, no goal at all…
…if you really want to go deeper.
Q. So many teachers say, “Be present. Stay in this present moment,” or
“Come back to the moment.” How do we do this? What do we focus
on?
A. Nothing. You focus on nothing.
Focusing on one thing or the other implies ‘doership,’ “I am the doer, the
focuser,” which immediately thrusts you right back out of the moment
again.
Coming back to the moment implies doing, taking action to reach a specific
goal. But being in the moment isn’t a goal or a doing, it’s Being.
When you are just in the moment, there’s no sense of coming to it or trying
to hold yourself there by focusing on any one thing. There is just being in
the moment, in the Flow of Life.
The only thing that takes you out of directly experiencing each moment,
each Now, is the psychological assessment that is added to each moment -
“This means this, This is a “good” moment, this is a “bad” one. This
experience in this moment means I must consider regrets about the ‘past,’
and how I should plan to deal with this in the ‘future.’” All these
psychological assessments are being added to the raw, core experience, so
it’s impossible to stay in the moment.
The cure? Stop doing that. Stop adding anything. Then you won’t have to
‘come back to the moment,’ you’ll just be and remain in the moment.
How do you do that? Witness. Watch the moment arise, watch how you are
experiencing it directly, then watch all your assessments and other nonsense
your ego-mind wants to add to it. Treat it as the empty. meaningless rising
& falling phenomena that it is, and just stay with what’s actually happening,
in Reality, right now.
As you practice witnessing and being aware of this, theadded psychological
assessments - also called ego - will diminish and dissolve from lack of use
and belief in them.
The you will always be in the moment, and as such, never have to ‘come
back to’ it, or pick a particular component of focus to guide you back there
Q. Can you add walking meditation to sitting sessions? How do we
practice walking meditation?
A. Many Zen-based practices combine sitting meditation with Kinhen
(walking meditation.) Since the only purpose of meditation is to witness all
phenomena rising and falling without engaging or identifying with them -
both inner (thoughts, feelings) and outer (sounds, activity) phenomena - it’s
quite useful to sit for a while and dispassionately watch those phenomena
on the cushion, then get up and walk for a while, keeping the exact same
non-judgmental, non-involved awareness going with everything you
encounter - inner & outer - on your walk.
At a nearby Zen retreat center, we do a standard version of this. The 25 or
so students take a vow of silence for the day, and at first dawn, we enter the
Zendo and sit for 30 minutes on our cushions, meditating. The gong rings,
and we quietly get up and walk out of the Zendo, onto a lovely path that
loops around the entire property. It takes about 10 minutes to complete the
loop back to the Zendo, so we make 3 circuits around for a total of 30
minutes kinhen. Then it’s back into the Zendo for another 30 minute sitting.
Another kinhen. And one more sitting. The number of rounds of each is
optional, as are the time lengths of each, so choose your own best
‘schedule.’
One cool addition to doing kinhen with a whole single-file line of people, is
to keep the exact same pace and distance between you, as those in front &
behind. You actually step in each other’s last footstep, exactly where they
had planted their foot. One time, as we were making our our 2nd kinhen
circuit around he Zen center property, the leader in front noticed, up ahead,
two snakes crossing our path. They were rattlesnakes. The leader paused
and the line came to a halt. Naturally, nobody said a word, and every person
remained perfectly in line and equidistant, We could all see the rattlers up
ahead. The leader waited until the rattlers were just to the other side of the
path, and without hesitation, started walking again. And we all followed
suit. That particular kinhen, I just happen to be the 3rd person back from the
leader and as we walked at a brisk pace, I passed the snakes with only about
one meter of space between them and my feet. Curiously, I felt absolutely
no concern. Reviewing this incident with others the next day, everyone
reported the same lack of concern, just fine about passing mere 3–6 ft’ from
these full-size rattlesnakes.
The meditation was working! :-)
Find a nice walk near your home where you can try this back and forth.
Walk at a comfortable pace, perhaps with your hands lightly clasped behind
your back to prevent too much swinging, and perhaps with your eyes half-
open instead of wide open, to keep some of your gaze drawn inward. As
you walk, watch everything that comes up related to your thoughts,
feelings, body sensations and the world outside you, and remain in the
neutral, just-aware witness, just like you did in your sitting meditation.
They do the walk…they do the walk of Life!
Q. Are there any daily methods to cultivate witnessing besides
meditation?
A. Witnessing (Sakshi) just means watching all phenomena rise and pass
without engaging or reacting to them, in any way.
Thoughts come, thoughts go, Emotions and body sensation come and they
go. Sounds, sights, smells, and activity outside your body comes and goes.
Constant change. You are always You.
The Witness is just Awareness, and Awareness doesn’t change. It can’t,
because the only faculty it has is being aware…so it’s always just going to
be pure Awareness. Always only neutral, unconcerned, uninvolved, just the
Watcher.
Right now, with or without meditation, you can ‘sense’ this still, uninvolved
Awareness, this primordial Beingness that just Is. Feel it now.
I feel it all the time, and you can too. It’s like, there’s all this activity going
on outside, and then there’s this peace. There’s all kinds of thought and
feeling activity going on inside, and then there’s this peace. Yes I have a
body, things to get done, activities to attend to, plans, responsibilities,
desires, and all the judgments my mind is making at every turn…and then
there’s this peace.
Underlying all of it, all is silent, still, unmanifest, just Being without any
without any thinking, planning, or doing. Like that moment in between just
finishing your last exhale and not yet started your next inhale. Total silence.
Total nothing-happening-ness. Total nothing-needs to-happens-ness. Just
Nothingness. Peace, primordial peace. Sense into that now, feel that, right
now. Yep, there it is!
God’s floor, upon which everything seemingly-manifest is built, and
without which no existence or activity would be possible.
You can fall deep into this stillness, this pure Awareness, certainly, while in
meditation. But once you’ve sensed it, you can feel it there all the time, and
it’s easy to drop into it any time of day, no matter the activity, work,
interactions, etc.
While doing precise woodworking today, which required focused attention,
I checked, and there it was, pure Awareness, just watching everything. Later
I went for a nature walk in our woods near a river. My mind had lots of
thoughts about everything I was seeing in nature, my body was enjoying the
feeling of the ground on my feet and the smells - the jasmine and orange
blossoms were both in bloom, incredibly fragrant! - and my emotions were
all over the place, for no particular reason. My Awareness just watched all
of it, from someplace that felt so Is, it was just bliss. Now I am writing to
you, and the Witness is watching my expressions and words appear, with no
attachment or concern, because the Real “I” is underneath all that, and
always at peace.
So…my best advice for how to cultivate the Witness besides meditation, is
to just be aware of that Awareness, all day. As often as you remember to, 5
times a day or 5 times each hour, just check in and sense the thing that’s just
sitting there, watching, being, totally peaceful. Don’t just look for ways to
‘practice’ being in your Witness throughout your day. after meditation,
Don’t make it a practice…make it a lifestyle!
All the time, there’s all your thoughts, plans, concerns, feelings, body
sensations, judgments and activity…and then, there’s this peace.
Ahh!
Q. If I don’t feel like I’m getting the results I want form Witnessing-
Allowing SakshiVisati meditation, is it OK to experiment with other
meditation techniques, like Vipassana, mindfulness or Self-Inquiry,
even simultaneously?
A. Meditation is not doing something, it is doing nothing. So worrying
about what is the best method, or doing it properly, or getting confused
about the exact technique, is doing something…too many somethings. Your
only job is just to sit, allow things to be as they are, and relax. If you find
one particular method that’s the best fit for you, stick with it, not just for
months but for years, without experimenting with other techniques.
Observation of your all your mental activities and body sensations from a
neutral observer is the very core of what mindfulness means.
Once you are steadfast and stable in mindfulness meditation, self-inquiry is
something you add to it, not replace it with. You drop a self -inquiry
question like “What am I” or “What is it that’s aware of my mind and body”
into the dis-identified, neutral mind, and let go. You don’t “think” about
what you just asked, or try to “figure out” the answer. You just let the
question go deep into your intuitive nature, and go back to doing nothing.
The only reason people rummage around through lots of different
meditation techniques and get themselves all confused is because they are
unwilling to just do nothing. Which is what true meditation is. They keep
thinking that meditation is doing something, to reach a goal, and that it must
be done correctly. And in our modern microwaved world, they’re in a big
hurry to get baked and see results, so if it seems like nothing’s happening,
they’re quick to experiment with other meditation techniques. All of that is
just ego, and identification with the ego, which is the very thing you are
trying to break identification with by meditating. Don’t give into the ego’s
desires to keep you confused, unsatisfied and in a hurry for quick results.
Drop all that and just sit in silence with no agenda. Let go.
Q. Meditation is boring. I can't meditate for more than 15 minutes.
How can I meditate longer?
A. “Boring” is mind’s term for “I want constant stimulation, without which
I get antsy to just be, in stillness, because I’m scared of the Void, and will
keep any stimulation going just to avoid the Void.”
Meditation is simply being, being with whatever phenomena arises,
including any phenomena or fear that arises in total stillness and the Void.
So for the meditator, “boring” is good. Rather than holding it as, “I’ve been
sitting here for 15 minutes and there’s nothing happening, I’m bored,” the
meditator sees it as “Yes I’ve been sitting here a long time and nothing’s
happening, no stimulation, and that’s great, because my true Being is the
stillness & silence behind all that stimulation, the Peace That Passeth All
Understanding, far vaster than any temporary pleasure I will derive from
one more mind stimulation. “
The meditator is ‘spiritually curious’ and inquisitive enough to ask, “What
is the nature of this feeing, this tension to fill every moment with some
stimulation, this inability to just sit and be? It is one of the most
‘enlightening’ self-inquiries a meditator can ask, and can lead to true
freedom. So the meditator looks that ‘boredom’ in the eye and says, “What
is this? Who is feeling that? What’s behind it?” He’s interested in this
exploration, very interested.
If you are not interested in that, you will remain identified with the mind
and it’s feeling of “boredom.”
If you are really curious, you will just watch - watch the thought-stream,
watch sensations rise & fall, watch any fears or suppressed emotions that
arise, watch something that seems like pure undisturbed Awareness that
seems to sit behind all of it, and eventually, even your curiosity will fall
away with the sense of a separate ‘you’ that is curious.
Q. What is the best way to overcome it, if meditation just feels like
boredom even after the sixth try?
A. You are very close to being an expert meditator. No kidding!
You sat down to meditate, a number of times, six to be exact. That was
correct & fine.
Then a feeling came up. Perfect.
You recognized this feeling from the past. So you named it - “boredom.”
Still no problem.
Then you had a judgment come up: “Boredom is ‘bad,’ it’s ‘unpleasant,’ I
don’t like it.” Still good so far.
Then a reaction arose, which is just a combination of a thought, feeling,
judgment and action: “This is useless, this is bullshit, I’m gonna jump up
and get out of here.” You’re still right on track.
You only left out one last element.
Watching all that, without doing anything.
Witnessing - “there’s a feeling, there’s a part of me naming the feeling, then
it’s judging the feeling, then it’s reacting to the feeling. But there’s also this
other part of me that’s just watching, noticing, without being involved or
reactive. It has no thoughts, feelings, judgments or reaction. It only has the
ability to observe, to watch, without comment.”
“Like me laying in a field, watching clouds pass by overhead, without being
affected by them, or me trying to change them, in any way.”
“SO…if I identify with the thoughts & reactions, I’ll feel compelled to
jump up, judge this as stupid and a failure, and give up meditating (which
would be OK, by the way.)”
“But if I identify with my witness, I can just watch all that, and not feel
compelled to do anything. Just keep watching the boredom, the judgments,
the responses, la-de-da, and just rest in peace, instead of being led around
by my capricious mind, like a horse with a ring through its nose. That’s
meditation! That’s all it is.”
Voila!
See that? You were practically an expert meditator. You got most of it right.
You just left out one thing, the last lynchpin.
Sit down again, for non-try number 7. This time, when the boredom, or
antsy-ness, or frustration, or judgments come up…don’t move! Don’t react!
Don’t change a thing. Just watch…and be the Watcher.