Beruflich Dokumente
Kultur Dokumente
Salzberg
Exercise One
When you scan your inner emotional landscape, what feelings do
you notice? Do you feel happy? Sad? Peaceful? Excited? (Respond
briefly.)
Exercise Two
Choose the feeling that seems strongest and investigate it. What
bodily sensations accompany this feeling? Do you sense a tightness
in your throat or chest? Warmth or pressure in your stomach?
Sensations elsewhere in your body? Describe your experience. (Use
about five minutes to write your answer.)
Exercise Three
What is the energetic nature of the feeling? Does it bring with it a
sense of aloneness or isolation? Does it bring with it a sense of
connection to others? (Use about five minutes to write your answer.)
Exercise Four
Do you notice any resistance to this emotional state? Is there
any condemnation or pushing away associated with it? Do you notice a
tendency to cling to it, wanting it to stay? (Use about five minutes to write
your answer.)
Exercise Five
Choose any emotion that arises during meditation. Notice how it
began and what preceded it. Was there a thought or image that
triggered this particular state? (Use about five minutes to write your
answer.)
Exercise Six
Most feelings pass or alter in a minute or two. Sometimes they
grow stronger; sometimes they dissolve or change into different
feelings. Anger, for example, may dissolve into sadness, then into
regret, then into resolve. Choose an emotion arising in your sitting
practice and observe what happens to it. (Use about five minutes to
write your answer.)
Exercise Seven
Practice exercises two through six above with at least three
different feelings. Describe your experiences. (Use about ten
minutes to write your answer.)
Exercise One
Resolve for five minutes to let your mind appear as a blank screen. Watch
carefully for thoughts to arise. They may come as images, words in the
mind, or both together. Some thoughts may arise as, or with, a feeling or
kinesthetic sense. Describe your experience. (Use about five minutes to
write your answer.)
Exercise Two
Now experiment for five minutes with counting your thoughts. After you
notice and count each thought, wait and watch the blank screen until the
next one arises. Remember to count even the most subtle thoughts (like,
Its so quiet in here). The purpose of this exercise is not to form a
judgment about ourselves or how much (or little) we think, but to observe
the thought process mindfully, without getting lost in each story. Describe
your experience. (Use about five minutes to write your answer.)
Exercise Three
What kinds of thoughts predominate in your mind: words, pictures, those
arising with a kinesthetic sense, or a combination? (Respond briefly.)
Exercise Four
If images are arising, try to note them as seeing. Do they grow brighter,
fade, break apart, move closer together, or stay the same? (Use about five
minutes to write your answer.)
Exercise Five
Can you note particular types of thoughts as planning, remembering,
judging, loving, and so on? (Use about five minutes to write your
answer.)
Exercise Six
Can you create a compassionate, humorous label for an insistent thought?
We call repetitive thoughts the top-ten tapes, because like songs on the
radio, they play the same themes over and over again. Try labels like: The
Martyr Tape, The I Blew It Again Tape, The Fear of the Dark Tape, The
Great World Teacher Tape, and so on. Be lighthearted with these labels.
We can see our tapes as conditioned forces that dont have to be taken so
seriously. We can greet the repeated forces arising in our minds with
friendliness and an open heart: Oh, its you againThe Mad Scientist
Tape. Hello! Experiment with this technique and describe your
experience. (Use about ten minutes to write your answer.)
Exercise Seven
If a particular thought seems to be returning a lot, expand your field of
attention to notice whatever emotional state may be feeding it. Unseen
feelings are part of what brings thoughts back, again and again. For
example, anxiety often fuels future planning. At first the emotions may be
half hidden or unconscious, but if you pay careful attention, the feelings
will reveal themselves. Use the sensations in the body to help guide the
attention to whatever emotions may be present (noticing tension in the
chest, for instance, may uncover sadness). Begin to note whatever
emotions you see as a way of acknowledging them. Describe what
happens. (Use about ten minutes to write your answer.)
Exercise Eight
If you experience repetitive pain or a difficult mood, expand your field of
attention to the thoughts, stories, or beliefs that may be feeding them.
When were mindful, we may find a subtle level of self-judgment or a
belief about our unworthiness: Im not as good as everyone else. Ill
always be this way. These thoughts can actually help perpetuate the pain
or unhappiness. Observe the effect of thought on the body and emotional
state. (Use about five minutes to write your answer.)
Experiment with how it feels to not be attached to opinions. For one day,
resolve to let go of judgments and conclusions. Recognize when your point
of view is not resting on an actual experience but is simply an opinion. Pay
attention to the quality of this day and to the ways in which it differs from
other days.
When you experience confusion, practice stopping what youre doing long
enough to step back and look at the bigger picture. Often our confusion
comes from too narrow a vision. When we can see the context of our
experience, clarity frequently follows.