In this method, the thoughts and feeling of “me” are repeatedly evoked and then contrasted with emptiness, revealing them to be empty and transitory. Over time this practice can lead to the direct realization of the emptiness of “me” and all experienced phenomena.
Simple
- “Am I aware?” When a sense of being aware shows up, shift attention to “that which experiences the feeling of being aware”. Repeat this process again and again.
Detailed.
- Begin by setting the body in a stable, alert and relaxed position, aligned with gravity, then relax the body from the top down to the ground.
- Let the body and mind rest in stillness until the experience grows more quiet, stable and unified
- Bring up a thought or memory that evokes a tangible sense of “me“.
- Asking internally “Am I aware?” and then feeling the sense that “Yes, I am aware.” can be an effective method for doing this.
- Feel and experience any tangible sense of “me” that takes shape in the body and mind.
- If possible, notice where this sense of “me” seems to be located.
- Is it on the left, right, or center?
- Is it located down low in the body?
- Up in the head?
- Etc.
- If possible, notice where this sense of “me” seems to be located.
- Shift the attention from the feeling of “me” to the feeling of “that which experiences” the feeling of “me“.
- With the attention placed and kept on “that which experiences” the feeling of “me“, notice as the feeling of “me” increasingly fades, leaving just pure experiencing.
- Repeat this process again and again, evoking a sense of “me“, then attending to the pure experiencing, noticing as the “me” fades.