Letting experience settle when conditions are calm, investigating or dispersing the experiencer when mind is caught.
Simple
- Let body and mind settle into increasing stillness. If mind or attention get caught by anything, investigate with great interest the following: “What is experiencing this?” As a sense of what is experiencing phenomena is felt, let mind and body settle further into stillness.
Detailed
In this method the dust is allowed to settle, and when things get stuck, “What is experiencing this?” is investigated. This investigation serves to move the attention back from being absorbed in phenomena, to experiencing that which phenomena are experienced by and take place within.
- Set the body in a stable, alert and relaxed position, aligned with gravity, then relax the body from the top down. The eyes can be closed, or opened and left still and unfocused.
- Let the body and mind settle into increasing stillness, not acting on any impulses that may arise.
- If the mind and attention get caught on anything, investigate with great interest “What is experiencing this?” or “What feels like me?”
- As a sense of what is experiencing the phenomena is felt, let mind and body settle further into stillness.
- Repeat the question and investigation as needed, each time allowing experience to settle into greater stillness.
Alternate approach
In this method the dust is allowed to settle, and when things get stuck, suddenly exclaim “Ah!”. This exclamation serves to disperse the veiling, expressive aspects of mind, leaving only that which phenomena are experienced by and take place within.
- Set the body in a stable, alert and relaxed position, aligned with gravity, then relax the body from the top down. The eyes can be closed, or opened and left still and unfocused.
- Let the body and mind settle into increasing stillness, not acting on any impulses that may arise.
- If the mind and attention get caught on anything, sharply and suddenly say the syllable sound “Ah!” and then watch as the expressive aspects of mind disperse.
- Let mind and body settle further into stillness.
- Repeat the exclamation of the syllable sound “Ah!” as needed, each time allowing experience to settle into greater clarity and stillness.