In an internet discussion on stream-entry, I posted an explanation of a way to cultivate vipassana (insight) and how vipassana fits into a Buddhist practice of meditation and mindfulness. I have included an edited version of the post below. The Buddha taught his students to cultivate two qualities of mind samatha (traquility) and vipassana (insight). Cultivating tranquility involves relaxing the body and calming the mind, vipassana involves observing the activity of the mind. By calming the mind first, one is able to see more clearly what is going on in it without getting distracted or carried away by thoughts, emotions, impulses, and sensations.
In this post I am going to discuss what is contained in the early Buddhist texts of the Pali Canon, the earliest recorded teachings of the Buddha. Other writers have different views and different definition of stream-entry. I don't have an opinion on which is better or if others are better at something different. Also when I refer to "suffering" or "unpleasant emotions" I mean reactive emotions which are emotions that occur as a response to thoughts or situations.
One of the marks of stream-entry according to the Pali Canon is freedom from doubt about Buddhist practice. When you have stream-entry you understand how the practice leads to the end of suffering. There are many things people confuse with stream-entry but there are some things that clearly indicate you don't have it, and if you have doubts, you don't have it.
Another mark of stream-entry is freedom from identity view. Freedom from identity view means you don't think the self is a thing. There are a lot of different types of experiences that people have where they feel like they don't have a self. Not all of them are useful. Some are interesting or fun to experience but not really useful or worth maintaining. The ones that are useful involve ending suffering. So if it helps you ease your own suffering then you should have no doubt about what what to do with it, how to use it.
In Buddhism, in the Pali Canon, it is taught that letting go is the seventh and last factor that is required for awakening. Letting go of attachments and aversions is a cause of awakening.
Freedom from identity view also means you are not attached to anything that could be interpreted as "me" or "mine" for example: your life, you body, your mind, your thoughts, your opinions, your family, your possessions, your house, your car, your social status, your ethnicity, your nationality, being smart, getting what you want, winning, being better than someone else, etc etc.
So when you are able to let go of all attachments and aversions that might be considered "me" or "mine" including all those I listed above, you will be free from identity view.
The way to let go of attachments and aversions is also explained in the Pali canon (in the anapanasati sutta). You meditate to calm the body (steps 3 and 4), emotions, and mind (step 10), then and only then, when your body, feelings and mind are calm - this includes producing joy (piti step 5), tranquil happiness (sukha step 6) and gladdening the mind (step 10), you observe the mind. I recommend this type of meditation as preparation for observing the mind:
https://ncu9nc.blogspot.com/2020/08/preparing-for-meditation-with.htmlOne method of observing the mind is to observe the activity of the mind in meditation and with mindfulness in daily life.
When you observe these things, you are observing the three characteristics (suffering [dukkha], impermanence, and not-self) which helps you to develop detachment that leads to letting go. And when you do let go, when you relax instead of letting thoughts, emotions, and impulses take over your mind and body, you are interrupting the chain of dependent origination.
- Observe thoughts, emotions, impulses, sensory experiences and the sense of self. Sensory experiences include, for example: seeing, hearing, touch, smell, hot/cold, pain/pleasure anything you experience with your senses outside or inside your body. The sense of self is explained below where its constantly changing nature is explained.
- Notice the physical sensations in your body that accompany emotions.
- Notice how suffering arises in the mind when emotions occur in reaction to situations, thoughts, or memories.
- It is easy to see that disliking and not wanting are unpleasant, but also notice that liking and wanting are unpleasant. Wanting something you don't have is unpleasant. Worrying about losing something you like is unpleasant. The feeling of impatience is unpleasant. And the feelings of regret and loss after a pleasant situation has ended are unpleasant.
- Also notice how your ego is involved in so many unpleasant emotions.
- Notice that your sense of being successful depends on getting what you want/like and avoiding what you don't want/don't like, and so your ego, your sense of self, is involved in liking, wanting, disliking and not wanting.
- Also notice how your sense of self (identity) is constantly changing. From one moment to the next you might think of yourself as a student, or a friend, or a parent, or a worker, or a manager, or a music lover, or a musician, or a person of your nationality or ethnicity or a sport fan, or an athlete, or someone who engages in a specific hobby, a winner, a loser, smart, stupid, better, worse, etc. etc. Your identity, your "self", is not a constant unchanging thing.
- Notice there are different ways of experiencing self. Notice how they change from time to time. Some of them include:
- How you feel about yourself, the kind of person you think of yourself as, pride, shame, winner, looser, smart, stupid, knowledgeable, ignorant, angry, tolerant, happy, sad.
- The kind of person we think others see us as.
- Our place in society: child, parent, student, employee, supervisor, member of a team, friend in a group of friends. Our nationality or ethnicity.
- Notice how your self as an entity that exists is defined by everything we experience, our thoughts, emotions, impulses, sensory experience, bodily sensations, and sense of self all define how we view our self. These are all changing constantly from moment to moment. Moment to moment awareness blurs into an impression that there is a continuous self even though that awareness keeps changing from moment to moment so the feeling of self is constantly changing.
- Notice even the feeling of being an observer as well as any other feeling of self is just like any other thought or feeling. It is not separate from the activity of the mind, it is not separate from experience, it arises into awareness from the same unconscious processes that produce other thoughts, emotions, impulses, sensory experience, bodily experiences.
- Notice that every time your mind wanders in meditation it shows you that you don't control your own mind. If you can't control it, if it is independent, how can it be you or yours? And if you can observe it, it must be outside yourself, it isn't you. Your thoughts emotions, impulses, and sensory experiences arise from unconscious processes unasked for, uninvited, they are not you or yours. Even if you feel like you are using your mind to solve a problem, where did the impulse to solve the problem come from? You might think you are just an observer but that sense of being an observer, the sense of self, is just like any other thought or feeling, it arises from unconscious process, it isn't you or yours. Buddha called consciousness a magicians trick.
- Notice your stream of consciousness, notice how thoughts emotions and impulses form a sequence of cause and effect, each one triggering the next. Experience each to its full depth, then let go. Try to see how decisions to move your body are made. Asking where did this [thought/emotion/impulse] come from? Somehow it all seems to function autonomously.
This is how we get fooled into thinking there is a continuous unchanging self. When we don't look closely it feels like there is a self, when we look closely at the activity of the mind we see there isn't any "self" we can find. We make an assumption that we are in control, we assume it is our will that is the cause, that the self is the will, but when we look closely we see it is just cause and effect operating autonomously.
And if all is cause and effect, if we can't find a self, then the idea of separation is meaningless, if there is no self, there is no other.
But the illusion is so strong, attachment to self is so strong, so ingrained in our thinking and behavior, that even though you can see how the illusion forms, you can still suffer from attachments and aversions because of its influence.
Recognizing the link between the illusion and suffering helps to weaken the attachment, disenchantment with identity view weakens its hold on us. When you observe dukkha arising in the mind, and see how identity view: the ego, the sense of self, the sense of self importance, egocentricity is involved, and how getting what we want and avoiding what we don't want is central to our belief that the self is a success or failure, that helps to weaken the attachment.
- Notice that when you relax, emotions fade, suffering fades, without anything being suppressed. Suffering, mental anguish, is a state of mind, when the mind/body is relaxed it is not in a state of anguish. If you're not sure how to relax, try taking a deep breath, or try breathing in a way you find relaxing. Also try to notice if there is muscle tension in your body and move those muscles a few times to release the tension. You can also do relaxing meditation to help relax and let go of emotions. If you can't relax, try metta or piti or sukkha.
By practicing this way, you can learn to gradually let go of attachments and aversions and this leads to the end of suffering. In the Pali Canon (in the Satipatthana Sutta) it is also clear that after awakening you still have to practice meditation and mindfulness in daily life - calming and observing the activity of the mind and letting go of reactive emotions. When the Buddha taught mindfulness he says (paraphrasing) "a monk dwells practicing like this..." and goes on to describe meditation and mindfulness techniques. The Buddha and the monks lived practicing meditation and mindfulness. It becomes part of life, it is not something you can stop after some attainment. Buddha never stopped practicing meditation and mindfulness in daily life or ever indicated a stage during life when you could stop it.
By "the end of suffering" I mean you do not suffer from reactive emotions. You are experiencing nibbana with residue. The "residue" is due to the fact that you are still in a body. You will feel pain and unpleasant sensations. Some emotions like some kinds of anxiety and depression are caused by biological factors that mental techniques cannot eliminate. However, when you are non-attached, you will find you have a quiet contented feeling that you dwell in during which there is no mental anguish. In this situation, in the absence of mental anguish, pain is much easier to bear and those emotions that remain seem more like physical sensations than a cloud over reality, so they are much easier to bear also. Whether it is possible to master this to 100% perfection is a matter of controversy. My view is that it might be possible for some people so I don't rule it out. Most people today do not practice the full teaching of the Buddha and it is not realistic to expect to attain 100% perfection in that situation. But even short of 100% perfection, this practice is immensely beneficial to well-being.
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