How do I un-see the 3 characteristics? I'm getting unwanted insights - Discussion
White bears and Unwanted Thoughts by Wegner is a popular OCD book. Basically "trying" to not think about something just brings it into focus more, unfortunately, and not only with OCD patients. I personally, but I'm not a therapist, think that obsession is over-efforting with exhausting ritualistic thinking and behavior and that the reduction of effort will be a more important focus for you in meditation. Eg. Scanning the body and face for unnecessary tightening that is wasting energy and then relaxing those muscles. The Dukkha (dissatisfaction) side of the three characteristics is actually there to help you see that you are unconsciously draining yourself. Pain/effort/energy etc., are synonyms for what to look for in your meditation and in daily life. BTW, awareness is already up, down, forward, behind you, etc., in all your experiences. Experience is marinated in awareness. The difference is if there's more or less effort going on, not the compartmentalizing ritual of sitting on a mat and closing one's eyes.
When done properly, just noticing unnecessary tension in your experience, wordlessly, should be enough for the unconscious to notice that it is touching a "hot stove" and it will discontinue on its own without more ego efforting trying to make relaxation happen, which is just an endless loop of tighening to stop tightening. The wordless attitude that goes along with it is a feeling of tightening as not being worth it. With OCD, this may not be a cure, but if it reduces symptoms, then that's a victory already. Obviously any professional OCD therapy that includes mindfulness will help to integrate meditation with psychology modalities.
The Advaita "stop meditating" instruction can sometimes be a help when people forget to notice unnecessary tension that is already in the meditation. All tension is connected with an idea of a "meditator" and both reinforce each other. We basically have an idea of ourselves and lots of tensions and feelings connected with the self-concept. Insight practice is to see if effort is too much or too little. Eg. how much effort do I actually need to lift up this mug of coffee? If I'm angry I may be over-efforting without noticing. Just noticing should be enough to relax the muscles, but not so much that I drop the coffee.
This scanning can include sense door locations, to see if tension is trying to control thoughts, sight, sound, touch, smell, and hearing. These biological functions work automatically, including intuitive thoughts that just pop out, and so extra controlling muscle tensions are just an unnecessary layer. How much tension is pushing and pulling the breath? When paying attention to the breath there can be a mastering tension that is trying to over-control. Just waiting for the breath to move on its own, inbetween the in and out breath, can deliciously save more energy. Like in sleep, no ego is needed to make breathing happen.
I like how Francis Lucille reminds meditators that anything that requires effort cannot be maintained indefinitely. When we put our attention on anything, including the breath, there's usually some habitual tension to try to control the object attended to. Letting go of any fears that breathing won't happen will save energy and watching the chest and abdomen move to take in air on its own becomes enough confirmation for oneself, as well as added relief.
Rupert Spira: https://youtu.be/KJ_Pw-dE-LA?si=HJFIb9iOOOS8wLHi
Francis Lucille: https://youtu.be/xoolf5pdU_8?si=gV35kCjw1tFZwzWL
Very experienced meditators say that life feels more like the universe is acting as opposed to a self. This is because the mind automatically brings up thoughts, including about the past and future, and there's usually enough information to function without these habitual tensings. Even using too much knowledge as well as experiencing negative reactions, can be seen to be more examples of over-efforting. Higher amounts of effort are needed when rehearsing, practicing, and learning new skills. Once they are automatic, the need for so much effort relaxes. It's the kind of attitude that the person already knows what they need to do and they just have to get on with doing it instead of beating around the bush.
I hope that's clear
When done properly, just noticing unnecessary tension in your experience, wordlessly, should be enough for the unconscious to notice that it is touching a "hot stove" and it will discontinue on its own without more ego efforting trying to make relaxation happen, which is just an endless loop of tighening to stop tightening. The wordless attitude that goes along with it is a feeling of tightening as not being worth it. With OCD, this may not be a cure, but if it reduces symptoms, then that's a victory already. Obviously any professional OCD therapy that includes mindfulness will help to integrate meditation with psychology modalities.
The Advaita "stop meditating" instruction can sometimes be a help when people forget to notice unnecessary tension that is already in the meditation. All tension is connected with an idea of a "meditator" and both reinforce each other. We basically have an idea of ourselves and lots of tensions and feelings connected with the self-concept. Insight practice is to see if effort is too much or too little. Eg. how much effort do I actually need to lift up this mug of coffee? If I'm angry I may be over-efforting without noticing. Just noticing should be enough to relax the muscles, but not so much that I drop the coffee.
This scanning can include sense door locations, to see if tension is trying to control thoughts, sight, sound, touch, smell, and hearing. These biological functions work automatically, including intuitive thoughts that just pop out, and so extra controlling muscle tensions are just an unnecessary layer. How much tension is pushing and pulling the breath? When paying attention to the breath there can be a mastering tension that is trying to over-control. Just waiting for the breath to move on its own, inbetween the in and out breath, can deliciously save more energy. Like in sleep, no ego is needed to make breathing happen.
I like how Francis Lucille reminds meditators that anything that requires effort cannot be maintained indefinitely. When we put our attention on anything, including the breath, there's usually some habitual tension to try to control the object attended to. Letting go of any fears that breathing won't happen will save energy and watching the chest and abdomen move to take in air on its own becomes enough confirmation for oneself, as well as added relief.
Rupert Spira: https://youtu.be/KJ_Pw-dE-LA?si=HJFIb9iOOOS8wLHi
Francis Lucille: https://youtu.be/xoolf5pdU_8?si=gV35kCjw1tFZwzWL
Very experienced meditators say that life feels more like the universe is acting as opposed to a self. This is because the mind automatically brings up thoughts, including about the past and future, and there's usually enough information to function without these habitual tensings. Even using too much knowledge as well as experiencing negative reactions, can be seen to be more examples of over-efforting. Higher amounts of effort are needed when rehearsing, practicing, and learning new skills. Once they are automatic, the need for so much effort relaxes. It's the kind of attitude that the person already knows what they need to do and they just have to get on with doing it instead of beating around the bush.
I hope that's clear
Richard Zen
White bears and Unwanted Thoughts by Wegner is a popular OCD book. Basically "trying" to not think about something just brings it into focus more, unfortunately, and not only with OCD patients. I personally, but I'm not a therapist, think that obsession is over-efforting with exhausting ritualistic thinking and behavior and that the reduction of effort will be a more important focus for you in meditation. Eg. Scanning the body and face for unnecessary tightening that is wasting energy and then relaxing those muscles. The Dukkha (dissatisfaction) side of the three characteristics is actually there to help you see that you are unconsciously draining yourself. Pain/effort/energy etc., are synonyms for what to look for in your meditation and in daily life. BTW, awareness is already up, down, forward, behind you, etc., in all your experiences. Experience is marinated in awareness. The difference is if there's more or less effort going on, not the compartmentalizing ritual of sitting on a mat and closing one's eyes.
When done properly, just noticing unnecessary tension in your experience, wordlessly, should be enough for the unconscious to notice that it is touching a "hot stove" and it will discontinue on its own without more ego efforting trying to make relaxation happen, which is just an endless loop of tighening to stop tightening. The wordless attitude that goes along with it is a feeling of tightening as not being worth it. With OCD, this may not be a cure, but if it reduces symptoms, then that's a victory already. Obviously any professional OCD therapy that includes mindfulness will help to integrate meditation with psychology modalities.
The Advaita "stop meditating" instruction can sometimes be a help when people forget to notice unnecessary tension that is already in the meditation. All tension is connected with an idea of a "meditator" and both reinforce each other. We basically have an idea of ourselves and lots of tensions and feelings connected with the self-concept. Insight practice is to see if effort is too much or too little. Eg. how much effort do I actually need to lift up this mug of coffee? If I'm angry I may be over-efforting without noticing. Just noticing should be enough to relax the muscles, but not so much that I drop the coffee.
This scanning can include sense door locations, to see if tension is trying to control thoughts, sight, sound, touch, smell, and hearing. These biological functions work automatically, including intuitive thoughts that just pop out, and so extra controlling muscle tensions are just an unnecessary layer. How much tension is pushing and pulling the breath? When paying attention to the breath there can be a mastering tension that is trying to over-control. Just waiting for the breath to move on its own, inbetween the in and out breath, can deliciously save more energy. Like in sleep, no ego is needed to make breathing happen.
I like how Francis Lucille reminds meditators that anything that requires effort cannot be maintained indefinitely. When we put our attention on anything, including the breath, there's usually some habitual tension to try to control the object attended to. Letting go of any fears that breathing won't happen will save energy and watching the chest and abdomen move to take in air on its own becomes enough confirmation for oneself, as well as added relief.
Rupert Spira: https://youtu.be/KJ_Pw-dE-LA?si=HJFIb9iOOOS8wLHi
Francis Lucille: https://youtu.be/xoolf5pdU_8?si=gV35kCjw1tFZwzWL
Very experienced meditators say that life feels more like the universe is acting as opposed to a self. This is because the mind automatically brings up thoughts, including about the past and future, and there's usually enough information to function without these habitual tensings. Even using too much knowledge as well as experiencing negative reactions, can be seen to be more examples of over-efforting. Higher amounts of effort are needed when rehearsing, practicing, and learning new skills. Once they are automatic, the need for so much effort relaxes. It's the kind of attitude that the person already knows what they need to do and they just have to get on with doing it instead of beating around the bush.
I hope that's clear
White bears and Unwanted Thoughts by Wegner is a popular OCD book. Basically "trying" to not think about something just brings it into focus more, unfortunately, and not only with OCD patients. I personally, but I'm not a therapist, think that obsession is over-efforting with exhausting ritualistic thinking and behavior and that the reduction of effort will be a more important focus for you in meditation. Eg. Scanning the body and face for unnecessary tightening that is wasting energy and then relaxing those muscles. The Dukkha (dissatisfaction) side of the three characteristics is actually there to help you see that you are unconsciously draining yourself. Pain/effort/energy etc., are synonyms for what to look for in your meditation and in daily life. BTW, awareness is already up, down, forward, behind you, etc., in all your experiences. Experience is marinated in awareness. The difference is if there's more or less effort going on, not the compartmentalizing ritual of sitting on a mat and closing one's eyes.
When done properly, just noticing unnecessary tension in your experience, wordlessly, should be enough for the unconscious to notice that it is touching a "hot stove" and it will discontinue on its own without more ego efforting trying to make relaxation happen, which is just an endless loop of tighening to stop tightening. The wordless attitude that goes along with it is a feeling of tightening as not being worth it. With OCD, this may not be a cure, but if it reduces symptoms, then that's a victory already. Obviously any professional OCD therapy that includes mindfulness will help to integrate meditation with psychology modalities.
The Advaita "stop meditating" instruction can sometimes be a help when people forget to notice unnecessary tension that is already in the meditation. All tension is connected with an idea of a "meditator" and both reinforce each other. We basically have an idea of ourselves and lots of tensions and feelings connected with the self-concept. Insight practice is to see if effort is too much or too little. Eg. how much effort do I actually need to lift up this mug of coffee? If I'm angry I may be over-efforting without noticing. Just noticing should be enough to relax the muscles, but not so much that I drop the coffee.
This scanning can include sense door locations, to see if tension is trying to control thoughts, sight, sound, touch, smell, and hearing. These biological functions work automatically, including intuitive thoughts that just pop out, and so extra controlling muscle tensions are just an unnecessary layer. How much tension is pushing and pulling the breath? When paying attention to the breath there can be a mastering tension that is trying to over-control. Just waiting for the breath to move on its own, inbetween the in and out breath, can deliciously save more energy. Like in sleep, no ego is needed to make breathing happen.
I like how Francis Lucille reminds meditators that anything that requires effort cannot be maintained indefinitely. When we put our attention on anything, including the breath, there's usually some habitual tension to try to control the object attended to. Letting go of any fears that breathing won't happen will save energy and watching the chest and abdomen move to take in air on its own becomes enough confirmation for oneself, as well as added relief.
Rupert Spira: https://youtu.be/KJ_Pw-dE-LA?si=HJFIb9iOOOS8wLHi
Francis Lucille: https://youtu.be/xoolf5pdU_8?si=gV35kCjw1tFZwzWL
Very experienced meditators say that life feels more like the universe is acting as opposed to a self. This is because the mind automatically brings up thoughts, including about the past and future, and there's usually enough information to function without these habitual tensings. Even using too much knowledge as well as experiencing negative reactions, can be seen to be more examples of over-efforting. Higher amounts of effort are needed when rehearsing, practicing, and learning new skills. Once they are automatic, the need for so much effort relaxes. It's the kind of attitude that the person already knows what they need to do and they just have to get on with doing it instead of beating around the bush.
I hope that's clear
Meditation as ritual. I would argue with that. Ritual is not the point of meditation.
This involves an understanding of means and ends. I would argue that there aren't any ends, only means. One does not achieve mastery. One masters. As you say,
Just noticing should be enough to relax the muscles, but not so much that I drop the coffee.
By the same token, there are no zen masters. At least, not until they are dead, and then the title would be a courtesy. We're all trying not to drop the coffee.
Buddhism has been described as a thorn which may be used for the purpose of extracting another thorn. Or as a raft which may be abandoned when it has served its purpose. Ritual establishes a practice, within which imaginal space one effortfully creates a wherewhen in which to sit, and then this becomes effortless and natural, eventually practiced everywhere all the time. At least, aspirationally.
In the current case, I expect your diagnosis is accurate. Dealing with unwanted thoughts through ocd rituals is neurotic at best, counter-productive at least. I still think zen meditation, properly practiced, is long term still his best shot for good mental health.
"Thinking no thought" is not the same as trying to eliminate thoughts. It is a means to that end. The end is unlikely to be realized. Like navigating by the north star; the effort is not intended to actually arrive at the star. Meditation is like massaging a muscle to eliminate stiffness and increase flexibilty.
The tao te ching tells us, "oversharpen a blade and it will soon blunt." Meditation can certainly be overdone, and in the hermeneutics of suspicion I would question anyone who claimed to be a master of it, or made a career of it.
As a gradual practice for good mental health it is non pareil. A toothbrush for the mind. Is brushing your teeth a ritual? Are all habitual practices rituals? Or is just ocd that makes it so?
"Think no thought."