For managing pain (or pleasure or boredom), here is a mindfulness technique that has worked well for me. Hold whatever part of the body or mind is in pain at a distance, look at it, and calmly/dispassionately repeat the following to yourself: “the pain is over there… the pain is not me.”
This seems to work for a few reasons:
- Calm, clear-headed, detached, dispassionate, etc. mental observation discourages the mind from creating things. It is like placing a buffer of empty space between the constructive part of the mind and the problematic construct.
- Pain is a more unconscious, automatic sensation, whereas suffering is a more conscious, habituated perception or psychological labeling of experience. Perceptions (like suffering and joy) can be more easily consciously managed than can unconscious sensations (like pain and pleasure). For example, when babies get injured, they often look to their parents to see how they should respond to, or feel about, the pain from the injury — is it no big deal, or should they cry? Similarly, adults can learn to separate their reactions to pain from their experience of pain.
- The body and mind are not a stable, eternal self. Like probably all phenomena in this world, the body and mind’s states are always changing, and follow a predictable, bell-curve-type pattern: they arise, they may stay awhile, then they decay and condition/become something else. If one can just disassociate oneself from the problematic thing or person for long enough, that thing and/or oneself are guaranteed to change on their own eventually, and they might change enough that the current problem is no longer a problem. Alternatively, if action is better than inaction for some reason (e.g., if the pain is being caused by a poisoned knife stuck in one’s arm, which one should quickly remove), the mental clarity and detachment of this technique should help one to make a good decision and take immediate action.
Like most meditation techniques, the benefits of this technique include that it doesn’t involve taking any expensive, possibly dangerous drugs, or losing one’s mental clarity or self-control; the cons include that it takes persistent, conscious effort and practice.
When I watch documentaries like these, I see beings who have cultures, languages, families, communities with both internal and external social structures and conflicts, technologies/tools, educational techniques, personal desires and attachments, who mourn their losses, and who have substantively the same body configurations as we do. There are a few key things they haven’t developed yet (e.g., preserving knowledge using artifacts, and using cooking to increase their calorie intake (hence brain neuron density) and to give them more free time), but those developments seem quite minor, and probably just a matter of time and opportunity, to me.
“Good men are constant[ly good]” (Dhammapada, 83, Lal’s translation).
“He is indeed virtuous, wise, and righteous who neither for his own sake nor for the sake of another (does any wrong), who does not crave for sons, wealth, or kingdom, and does not desire success by unjust means” (Dhammapada 84, Acharya Buddharakkhita’s translation).
“Think not lightly of evil, saying, “It will not come to me.” Drop by drop is the water pot filled. Likewise, the fool, gathering it little by little, fills himself with evil” (Dhammapada 121, Acharya Buddharakkhita’s translation).
“By not holding to fixed views, the pure-hearted one, having clarity of vision, being freed from all sense desires, is not born again into this world” (Karaniya Metta Sutta, Amaravati translation).
There are so many (often-conflicting) philosophies and religions in the world. Why is yours the right one? Have you taken the time to really study and practice the world’s philosophical and religious traditions, to find the one(s) with which you actually most agree and feel are true, or do you just believe what your family or society tells you to believe? Similarly, do you believe what you want to be true, or what you think is most likely to be true?
Here is a different way of looking at the second Noble Truth: stress often seems to come from there being a disconnect between what one must do and what one wants to do. Duties and desires usually do not perfectly overlap, and desire is more optional in life than duty, so decreasing desires can be a way to make performing duties less stressful.
If one isn’t willing or able to conform to a social/cultural identity or role, it often doesn’t matter how much one treasures or desires people or a life in that society, because they and/or you often will choose, or be pressured or required, to be separate from each other.
What aspects of your life don’t involve the thought or feeling “I want”?