Justin DuJardin |O_o| |x_X| |-_-| |o_O|

Practical Introspection: Observing Your Thoughts

Introspective Goals: Observe how thoughts arise in the mind
Time Commitment: 5-10 minutes

I would like to cover a simple and time-flexible focus exercise presented by the Dalai Lama.

If practiced continually one could reasonably expect to be able to focus more intently on things, or think critically for longer periods of time without distraction.   It is because of these benefits that I consider this to be practical introspection.

I think it’s important to note that even though this exercise is put forth by the Dalai Lama, it is just a mental exercise to help cultivate better focus that does not depend on Buddhism or any religious practice to be useful.

Environmental and Postural Considerations

You’ll want to find a comfortable, quiet place to sit.  The important thing is that you don’t have a bunch of visual distractions to affect where the mind goes with it’s thoughts. Being comfortable is more important than any specific seating style.

Mental Preparation

The Dalai Lama provides a very nice and concise explanation on preparing for this exercise.  In short you need simply to resolve in your mind that you will not intentionally think about your past or future concerns in life while taking part in this exercise.   Because this is a mind exercise all you need to do is think to yourself and intend to not bring your baggage along.

“Before one begins formal sitting meditation, one develops a deliberate intention not to allow the mind to be distracted either by recollections of past experience or by hopes, anticipations, and fears about future events.   This is done by making a silent pledge that during this meditation session the mind will not be seduced by thoughts of the past or the future and that it will remain fully focused on awareness of the present.  This is critical because in our everyday normal states we tend to be tied either to recollections and vestiges of the past or to hopes and fears about the future and very rarely fully in the present.” (Lama 158)

Never-ending chatter

Once you’ve agreed that you will not bring your worldly baggage into the exercise with you, find a comfortable seated position and let your mind wander.   You can leave your eyes open or close them, it really depends on your preference.  If you happen to have a busy room with lots of decorations, you may be better served closing your eyes to avoid the visual distraction.

It is important that as thoughts arise that you try not to continue them.  That is to say if you have a fleeting thought about tomorrow nights football game, don’t start down the path of trying to think about who you’ll invite over or what snacks you’ll have.   Just observe that you thought about football and let your mind keep wandering.  The Dalai Lama explains in different terms:

“As one sits, one will begin to notice that all sorts of thoughts arise in the mind, like a bubbling spring of never-ending internal chatter or the bustle of endless traffic.  One should allow whatever thoughts arise to do so freely, regardless of whether one perceives them as wholesome or unwholesome.  Do not reinforce them or repress them or subject them to evaluative judgment.  Any of these responses will create further proliferation of thought, for it will provide the fuel that keeps the chain reaction going.  One must simply observe the thoughts.  When one does this, just as bubbles arise and dissolve into water, the discursive thought processes simply arise and dissolve within the mind.” (Lama 158)

At first it can be difficult not to continue thoughts as they arise, if you can’t help it and notice that you’ve been specifically continuing a train of thought, just take a deep breath and start again.  As you continue to try and let your mind wander as freely as possible, you may notice very tiny fleeting moments in which your mind seems to become quiet, devoid of any internal chatter.  Usually this will last only a brief second or two, but with practice a trained practitioner can maintain that state of calm for prolonged periods of time.

Everything in Moderation

Remember that everything in moderation makes for a happier person.  Do not be surprised if you grow tired of this exercise after 5 minutes the first time, that’s okay.

References:

1. Lama, Dalai. The Universe in a Single Atom: The Convergence of Science and Spirituality. New York : Morgan Road Books, 2005.