Knowing ourselves is essential
Meditation practice builds our confidence that the wisdom and compassion we need are already within us.
It is vital to get to know ourselves: our rough parts and our smooth parts, our passion, aggression, ignorance and wisdom. The reason that people harm other people, the reason that the planet is polluted and that people and animals are not doing so well today, is that individuals do not know, trust or love themselves enough. Called the technique of sitting meditation
shamatha-vipashyana
(“peace insight”) is like a golden key that helps us get to know ourselves.
In
shamatha-vipashyana
In meditation we sit upright with our legs crossed and eyes open, hands resting on our thighs. Then we simply become aware of our breath as it goes out. It takes precision to be there with that breathing. On the other hand, it is extremely relaxed and soft. Saying, “Be there as the breath goes out,” is like saying, “Be fully present.” Be here, no matter what.
If we are aware of the breath as it goes out, we can also be aware of other things happening: sounds in the street, the light on the walls. These things grab our attention a little, but they don’t have to distract us. We can sit here, aware of the breath going out.
But being with the breath is only part of the technique. These thoughts that are constantly passing through our minds are the other part. We’re sitting here talking to ourselves. The instruction is that when you realize that you have been thinking, you call it “thinking.” When your mind wanders, say to yourself, “think.”
Whether your thoughts are violent or passionate or full of ignorance and denial; whether your thoughts are worried or anxious; Whether your thoughts are spiritual thoughts, pleasant thoughts about how well you are doing, comforting thoughts, uplifting thoughts, whatever they are – without judgment or harshness, simply call them “thinking,” and do so with honesty and gentleness.
Although it can be embarrassing and painful, it is very healing to stop hiding from yourself.
The touch of breathing is light: only about 25 percent of consciousness occurs on breathing. You don’t understand it and you don’t fixate on it. You open up, let the breath mingle with the space of the room, just let your breath go into the space. Then there is something like a pause, a pause until the next breath goes out again. As you inhale, there may be a feeling of just opening and waiting.
It’s like ringing the doorbell and waiting for someone to open it. Then press the doorbell again and wait until someone answers. Then your thoughts probably wander and you realize that you are thinking again. At this point, use the labeling technique.
It is important to be true to the technique. If you notice that your labeling has a harsh, negative tone, as if saying “Damn!” says you’re making things difficult for yourself, then say it again and be lighter. It’s not like trying to shoot the thoughts as if they were clay pigeons. Instead, be gentle. Use the labeling portion of the technique as an opportunity to develop gentleness and compassion for yourself. Everything that comes up is okay in the field of meditation. The point is that you can honestly see it and be friends with it. Although it is embarrassing and painful, it is very healing to stop hiding from yourself.
It’s healing to know all the ways you’re sneaky, all the ways you hide, all the ways you shut down, deny, shut down, criticize people, all your weird little ways. You can know all that with a little sense of humor and kindness.
By knowing yourself, you get to know humanity completely. We are all against these things. So when you realize you’re talking to yourself, call it “thinking” and pay attention to the tone of your voice. Let it be compassionate, gentle and humorous. Then you change old, ingrained patterns that are shared by the entire human race. Compassion for others starts with kindness for ourselves.