Two simple exercises, the first is awareness in the present moment, an exercise that clears the mind and allows consciousness to perceive three-dimensional reality clearer. The second is self-observation, an exercise to look within to see thoughts, feelings and emotions and to be aware of ego states as they appear.
From a talk in Berkeley, California, in 2009.
Being aware and observing the internal states seems like such a simple task.
But when put into practise I realise how easily a thought or emotion can lure us away from the present moment, sometimes even going hours before coming back to awareness. Thankyou belsebuub for the techniques, I hope to increase the moments of awareness.
Wow,
This brought back many pleasant memories by being taught by Mark at Bondi Junction in that narrow, 2 storey terrace.
I remember this exercise from class back in the day. It was then I began to comprehend what the moment was and to observe the mind being distracted.
It is amazing how a 2 minute work out can change your day.
Thanks Lara and Mark.
Thank you Mark for this short two minute snippet of wisdom. Even though it is so brief it encompasses so much depth and value.
Wow! So timely for me… I’ve been reviewing awareness and self-observation articles this week and have been studying my mistakes when practicing them in daily life.
Thank you so much for sharing this video!
Awareness is so simple and rewarding to do. I remember as a child in elementary school, all the kids where talking about what they would do if it was their last day to live, and were talking about all these pleasurable or dangerous things they would try. The teacher got into the conversation somehow and interrupted “Actually, you are wrong. If it was your last day here, you would appreciate everything as if it was the first time you saw it. You would pick up this piece of chalk and marvel at how beautiful it is.” That really stuck with me, and I feel like there is something about the simple state of awareness that’s given in this practice that makes the moment worthwhile.
Then, when a habitual thought or emotion comes up, I can see the lie of it, how it makes me want to think I’m a certain way… Just watching the video, a thought came up “oh yeah, I’ve heard this before, and it’s similar to this other buddhist meditation practice”, but being in awareness I could recognize that it was taking me out of the moment and coloring my perception of it.
And yet, the thoughts and emotions come up so quickly that in the next moment I’m stuck in another daydream.
Thank you deeply for posting this video Lara, it encourages and gives strength to listen to Mark talking about awareness and self-observation. It helps to remember and try more.
Thank you deeply Mark for this strong and wonderful talk.
I remember learning awareness as the very first exercise in self knowledge. It seemed so simple and yet I knew even then it would be much more difficult than appears on the surface. Years later here I am, recognizing that my awareness is still so weak, and I have so much work to do, and I wonder, what have I been doing with my time? What would happen if one were to stop trying all the other practices and focused only on this one, for days, weeks, months, until we really got it right? What learning and growth might come from it? How much better might we succeed at the practices to follow? This video got me thinking. I also felt a little jolt of happiness seeing Mark at the Berkeley center, a place where I learned and received so many blessings. Thank you, thank you!
Thank you very much, Mark and Lara for this video! I keep working on improving the quality of my mindfulness throughout a day, and seeing Belsebuub teaching on awareness and self-observation was such a boost for me!
When I am not in the moment, and then get back to that clarity of the now, it almost feels like a healing process takes place..
I’ve found that these exercises are vital steps to my spiritual journey, yet they’re very difficult to maintain for long periods. The reality of these exercises can be very overwhelming but at times, when I’ve got it together it’s the only place that I want to be.
More recently, I’ve come to understand how important these simple exercises are to maintain on a much more serious level, and asking for help to remember has been a great way to start.
It’s been a good boost to watch this video first thing in the morning, thanks Belsebuub.
Thank you, lovely video, wish I was there.
So simple these exercises, yet so fundamental to open us up to increasingly perceiving the world, as well as uncovering what’s within. Of course maintaining them to the level needed where we’re changing ourselves; not so simple. :-)
(Apart from trying these exercises during the day anyway.) Last week at work I had put this as a goal especially for one specific half hour. Working towards it, putting it as a solid goal in my mind, setting my alarm on the phone for 30 minutes and so on. I was quite serious about it, not to let one moment go by, not one thought slip. That was the goal anyway.
The result was amazing. It felt a bit like an archer looking through the floor (not the best analogy.) When being in that focussed state I could see thoughts and emotions coming up very clearly, and seeing a few layers/levels/branches beyond it as well in the instant, especially of the ego’s that I’ve looked into before. Like a detail of a creature popping its head out wanting to get in, immediately seen, along with the rest of its body, shot with an arrow, and back to perception of the five senses.
So much can be seen and learned, even in half an hour! and I could see how a fast inner progress is completely possible, if every moment of our waking life was lived intensely like that.
But most of the time really, this is not the goal, the mind is not set to that, as if it doesn’t apply at certain times of the day etc. Being content to just simmer along in the passivity and that sort of pleasure given by the subconscious when being kept asleep.
Just to mention one thing that I noticed in that half hour was the amount of little nudges of social fear that were coming up, going up and speaking to someone was like entering a confinement of ways of acting, it was ridiculous.
That’s really insightful, thanks for sharing that.
Nice Karim, thanks for sharing. That’s a good way to get new insights into this deceptively simple practice.
I know what you mean about the strange transition between awareness and then entering into those psychological games that sadly a lot of communication is.
Thanks for raising these important points Karim.
Thanks very much Karim for sharing your productive experience.
Ha! The last part you mentioned of social fear brought up a specific snippet of an experience I had. It’s so very simple thinking back on it. At least in this particular stretch of time, I was very much a homebody and had arrived to a friend’s house for a get-together on my own. Standing outside the door, I could hear people chattering away inside and it struck me how long it had been since I was “social.” Out of nowhere, this enormous wave of fear took over and I was terrified to knock on the door. I immediately started talking myself out of being there and almost went back to my car. I couldn’t BELIEVE this was happening! You would think I’d never been around humans before. I think the fact that I was on my own made me an easy target to this fear. If someone else was with me, I could rely on them to take the reigns (be the social butterfly) and I could glide along quietly. Such a strange experience — I never expected that out of my character. Goes to show how only certain situations are necessary to bring out all these inner states lurking in the background. It gave me a lot to look into. And yes, I also felt quite ridiculous afterwards :)
:-D That’s an interesting one Zorana (especially knowing you as a perfectly sociable person :-)).
I think these kinds of scenarios often appear when we are more focused on ourselves (and how all the gazes will be fixed on us, etc…) rather than on the other people, looking forward to seeing them again, asking about their experiences, etc. I find similar issues can arrise when talking about a subject we are attached to, or expect a certain response, then the fear/shyness can be overwhelming. But if we detach and rather just present it as an option, or something to consider (rather than this overly important thing), these signs disappear.
I thought I knew me that way too…imagine my shock! ;) I definitely agree about it being more about us than others in those situations. I knew only one or two people there and I think a lot of insecurity can come up when you’re so far out of your comfort zone and considering what impression you’ll make…all these useless things, really. It was sort of like being bombarded with these foreign thoughts that were very convincing… it did make me wonder how they sneaked up and how long they were simmering unnoticed.
I know what you mean “about a subject we are attached to.” When recommending a book or a documentary, and when I see how I’m attached to it, the other person’s response is exponentially more important to me (as if I wrote the book myself!) than if I simply suggested it as a read/watch, without expecting their approval with it. Good one to bring up, Lucia.
Great example Karim on how in a short amount of time much can be gained when we put the efforts in to be aware and self-observe. Often it can be daunting to be aware for the entire day and choosing certain points or using certain activities can really help to train this skill. So thanks a lot for sharing your experience, it’s a great reminder as it seems this have slipped out of my routine. And on a side note, I’m glad to see you’re using your time at work well :)
Thanks very much, such a simple practice that can lead to so much discovery and knowledge.
This brief video brings home how the entire process of enlightenment hinges and begins with this gentle basic exercise.
Thank you.
Hello,
thank you for posting this short video. Very simple exercise, the only problem is, can we do it the whole day and during any life circumstances. It is a great task to do, but more I can stay aware, more I enjoy the feeling of freedom. Thank you Belsebuub for giving us these kind of exercices. Thank you Lara for posting this video.