Mindfulness 101

Mindfulness is probably the main Buddhist meditation technique embraced by the Western mainstream, including Western psychology. In general, it teaches people how to keep a mental distance from their experiences — both to reduce life’s stressfulness and to help people think, feel, and behave in a more calm, clearheaded way — without taking drugs. Like any skill, mindfulness takes practice, but pretty much everyone (excluding perhaps people with serious brain injuries) can do it.

Here are the mindfulness meditation steps that have worked best for me:

  1. With your eyes open, not focused on anything in particular, sit in a room and (mentally, internally) note what you see. Don’t get up and do anything in the room. Don’t critique the room; just let it be as it is. Don’t make any plans about what you will do in/to the room in the future (cleaning, re-arranging, socializing, etc.). If it helps, put a one-word label on the things you see (e.g., wall, outlet, carpet, door, etc.). When you’re comfortable with the process of labeling, stop using labels and just observe the room without thinking about it. Notice that the room was built at some point in the past, that it’s existing/abiding for awhile, and that it will someday decay or be destroyed. Actually, you’re not necessarily watching a room — you’re watching images, sounds, etc. that your mind is creating, based on sensory input. These mental constructions may be different than the room’s objective/absolute reality.
  2. Close your eyes, and mentally watch the sensations of your body: pains, pleasures, itches, urges, fatigue, etc. Again, don’t do anything to them. Just let them be as they are. Don’t scratch, don’t shift around, don’t go eat or drink anything, don’t go to the toilet, etc. Just watch. If labeling things helps, do it as before (in step 1, above), but stop once you’re comfortable enough with the process, and just watch the body without thinking. Notice that sensations all follow a predictable, bell-curve-type pattern: they arise, they may abide/stay awhile, then they decay on their own if you don’t do anything. Even itches, aches, etc. will eventually go away on their own. If any sensation is especially troublesome, hold that part of your body at a mental or physical distance, and say to yourself things like “the pain is over there… the pain is separate from me”.
  3. Turn your attention away from your bodily sensations, towards your mental thoughts and feelings. Watch the thoughts and feelings like clouds passing in the sky, or like a movie or TV show on a distant screen. Don’t get caught up in the movie. Don’t give the thoughts or feelings any energy (because this movie is like a “choose your own adventure” story). Don’t pursue, expand upon, cling to, dwell on, etc. anything you see. Just let things come into your mind, stay awhile, and then go. Like so-called “external” things and bodily sensations, notice that thoughts and feelings eventually fade away on their own; you don’t have to fight with them. Also notice how the part of your mind that is doing the watching feels. It isn’t tied up in anything, so it can be very calm, stable, and clear. No matter what happens in life, you can always return to this peaceful state of mind, and can use it to think more clearly.

This practice can be deepened further with Buddhist vipassana and jhana meditations, finding ever-more subtle and peaceful levels of the mind, and gaining ever-more insights into the nature of mental and so-called “physical” phenomena.


Pursuing either positivity (enjoyment, pleasure, luxury, etc.) or negativity (anger, punishment, vengeance, etc.) causes struggle and stress. Both are very unstable. Neutrality (contentment, balance, selflessness, etc.) seems to be the least stressful, most stable path.

An agnostic guided meditation

I have tried to make these instructions agnostic/tradition-neutral. I think that every human being is capable of exploring their own mind. These instructions are based on my experience(s).

I will give you the instructions all at once, because, if you do it correctly, my voice (or this text) should become harder and harder to hear (or read), the farther you go. Also, you would be going below the level of discursive thinking in your mind, and human language seems to be limited to the discursive level.

If you have any duties that require constant attention (e.g., young children, a serious health problem, etc.), make sure someone else is monitoring them, because you may not be available. Sit upright in a quiet place with dim lighting, which is neither too comfortable nor too uncomfortable, and close your eyes. Nothing else matters as much as what you are doing now. If the phone rings, if you hear someone speak, if a dog barks, if a car passes, if a lawnmower runs, if you feel a pain or an itch in your body… ignore them. Push the world away, and go into the darkness of your mind. It may take 15-30 minutes to adjust to that feeling. Just ignore the time and focus on going into your mind. If you have trouble ignoring the world, create the image, no matter how vague/blurry, of a pole, a line, or something else that is simple and stationary, in the middle of your mental field of vision, and focus on that to the exclusion of everything else.

Eventually, you should start seeing mental images, like a lucid dream. Watch them, but keep them at a distance. Don’t give them any encouragement or energy. Don’t get attached to them or emotional about them; if you do, you may have a hard time going any deeper into your mind. Notice how they come and go on their own, if you do not interfere with them. That is how the mind works: one momentary construction after another, in an endless series.

After a while of watching mental images, apply your mental focus/energy to push them away like you did ‘external’ sensations, and go deeper. Gradually, the mind should feel brighter and brighter, like someone is slowly raising the light level in the room. If you were to open your eyes at this point, the room might actually feel darker than your mind just felt. Continue applying your focus, as the mind feels brighter and brighter.

You might see a vision, at this point, such as that you are flying atop an infinite expanse of clouds. Whatever you see, you can explore it, but do not get attached to it or emotional about it, or you may not be able to go deeper. Wherever the light or brightness is in the vision, work on approaching that brightness, which usually requires steadily increasing focus and effort.

If you believe in a religious tradition, or perhaps even if you are just in a religious place (e.g., a church, mosque, temple, vihara, etc.), you might experience a religious vision at this point. You might see one or more religious figure(s) (e.g., a Buddha or Bodhisattva; Christ, Muhammad, or an angel; a Hindu deity; etc.), which might be more beautiful than anything you have ever seen in the world, and more and more mental focus might be required in order to approach them. You can choose either to work on approaching them or to work on going towards the light/brightness, which may be different/separate than approaching the religious figure(s). If it is too difficult, slow down and rest, or stop the meditation (see the next paragraph, for instructions on how to stop) and try again later. These beings/things are always there, available to you. If you are able to reach the religious figure(s), you might be able to have some interaction with them and maybe learn something from them.

To stop meditating, it is best to slowly return back up through the things you have been holding back through concentration. If you suddenly stop concentrating/focusing on holding them back, they might all come rushing back, like flood waters after a dam is broken, which can be unpleasant. Whether you stop slowly or quickly, you might feel unusually strong cravings for worldly things (entertainments, food, sex, etc.) as well as anxiety or depression about returning from a more heavenly place to our more stressful world. But you also should have a deeply peaceful feeling and memories about what you experienced while meditating. Finally, depending on how deeply you have gone into your mind, if you stop meditating suddenly, you might return to a sleeping state, instead of to a conscious state.

If you ignore any visions and continue towards the light/brightness, you should eventually begin to experience the Jhāna process, which progresses through a predictable series of signs and stages that are known to several Dharmic religions. The stages are characterized by the mental light becoming brighter and whiter, and the feelings at each stage becoming more and more refined/subtle forms of a peaceful happiness. Eventually, Theravada Buddhists think, one realizes that the mind’s nature/core is always brightly radiant and in a deep state of peaceful happiness, but that it becomes harder to see the brightness the farther away from the core one goes, the more involved in worldly constructions one becomes. At the last stage of Jhāna, according to early/Theravada Buddhism, one supposedly can see that there is a better, more stable/permanent state of being in which the mind can live (called nirvana/nibbana), and that it is possible to transition from our current state (called samsara) to that state. One who completes that transition is said to be Enlightened, an Arahant, one who will not be born again into any impermanent world.

Whatever path you choose, be patient with yourself and don’t give up. May you always meet with spiritual success.

Tips for sleep & meditation

I usually sleep deeply, and can go to sleep in 10-15 minutes, even during stressful times. People I have lived or traveled with sometimes have asked me how I do it. Having a genetic health problem that causes chronic fatigue probably plays a large part, but I also intentionally abandon the outside world and focus on the inside world, as I fall asleep. The feeling is similar to diving into a swimming pool — letting go of the land and committing to the water — come what may. Going deeply into concentration/jhana meditation also feels similar to me, though dreaming feels more about letting the mind construct whatever it wishes, and meditation feels more about applying attention and piercing through the muddiness/murkiness of the mind. Sweet dreams.

Q&A on karma

Q: As you understand it, from an early/Theravada Buddhist perspective, what is karma (Pali: kamma) and how does it work?
A: First, some history and definitions.
The Buddha’s apparent innovation on the Vedic concept of karma was that it is not only physical action/deeds, but it begins with the most basic mental action possible. “Intention, I tell you, is kamma. Intending, one does kamma by way of body, speech, & intellect” (AN, 6.63). This is in line with Buddhism’s very phenomenological character. “Phenomena [i.e., everything one experiences] are preceded by the heart, ruled by the heart, made of the heart” (Dhammapada 1, Thanissaro Bhikkhu’s translation). “Heart,” in that famous sentence, is the Pali word “mano,” which is “the intellectual functioning of consciousness, while viñnāṇa represents the field of sense and sense — reaction (“perception”), and citta the subjective aspect of consciousness … it [mano] ranges as the 6th sense in the classification of the senses and their respective spheres (the āyatanāni or relations of subject and object…). These are: (1) cakkhu (eye) which deals with the sight of form (rūpa); (2) sota (ear) … (6) mano, with the sensing (viññāya) of rational objects or cognisables (dhamma). Thus it is the sensus communis (Mrs. Rh. D. Buddh. Psych. 140, 163) which recognises the world as a “mundus sensibilis” (dhamma). Both sides are an inseparable unity: the mind fits the world as the eye fits the light, or in other words: mano is the counterpart of dhammā, the subjective dh. Dhamma in this sense is the rationality or lawfulness of the Universe (see dhamma B. 1), Cosmic Order, Natural Law. It may even be taken quite generally as the “empirical. world” … i. e. the material world), as the world of “things,” of phenomena in general without specification as regards sound, sight, smell, etc. — Dhamma as counterpart of mano is rather an abstract (pluralistic) representation of the world, i. e. the phenomena as such with a certain inherent rationality; manas is the receiver of these phenomena in their abstract meaning, it is the abstract sense, so to speak. … As regards the relation of manas to citta, it may be stated, that citta is more substantial (as indicated by translation “heart”), more elemental as the seat of emotion, whereas manas is the finer element, a subtler feeling or thinking as such. … In the more popular opinion and general phraseology however manas is almost synonymous with citta as opposed to body…. So in the triad “thought (i. e. intention) speech and action” manas interchanges with citta” (from the Pali Text Society’s Pali dictionary’s definition of mano/manas).

In the centuries following the Second Buddhist Council in approximately 334 BCE, the Sarvāstivāda and Sautrāntika early Buddhist schools tried to reconcile the idea of karma with the idea that people’s minds and bodies are a continuum of momentary particles/atoms/energies (for more on humans’ so-called “mindstreams,” see my 2016-06-12 post), specifically how an intention in one moment could lead to an effect in another moment. “Sarvastivadins argued that there exists a dharma of “possession” (prapti), which functions with all karmic acts, so that each act or thought, though immediately passing away, creates the “possession” of that act in the continuum of instants we experience as a person. This possession itself is momentary, but continually reproduces a similar possession in the succeeding instant, even though the original act lies in the past. Through such continual regeneration, the act is “possessed” until the actualization of the result” (Hirota, 2004; p. 5100). The Sautrāntika school developed the metaphor of karmic seeds (bija) and fruits (phala), or perfuming, to indicate that intentions in one moment leave some kind of impression on future moments, so that the seed eventually comes to fruition. Later Mahayana schools developed yet more elaborate ideas, such as the Yogācāra school’s concept of a store-house consciousness (Sanskrit: ālayavijñāna).

However it happens, the idea is that, in each moment, the self-other world we experience is an automatic/unconscious result of karmic seeds that our more-or-less conscious intentions planted in the past. In every moment, we are presented with these fruits, and we plant new seeds for future becoming. It is a one-to-one process; one intention plants one seed, which leads to one fruit, but people continuously plant karmic seeds. Hence, what we experience in the present is heavily biased by the intentions we have made in the past. For example, those who often cultivated anger in the past might now perceive a more hostile world than really exists.

There also is a debate about to what degree a person’s feelings about their body and surroundings are karmic fruits, and to what degree there might be other forces (Pali: niyama) at play, such as a natural environment, genetics, etc. Even if there are other forces at play, there also is an argument that the contents of one’s mindstream cause one automatically to seek rebirth in a certain place, with certain parents, etc. And there are arguments that mindstreams might be limited in how far they can (or are likely to) travel between lives, which might constrain their options, and that it is unclear how the process of unconsciously or automatically matching minds with bodies occurs (e.g., does it happen according to physical laws, or can the mind between lives (called a gandhabba) see/know something about its options?). This leads some Buddhists to avoid traveling to places where they would not want to be reborn.

Q: Must one always only have faith in karma, or can one ever see it directly?
A: Supposedly one can see it directly, beginning at the fourth level of jhana. As I understand, the Buddha asked people to have provisional faith/trust in only two things, before they attain enlightenment or a high level of meditation: that karma exists, and that the Buddha’s teachings and techniques can/might lead one to liberation.

Q: To what degree might the universe have a kind of built-in criminal justice system? What might that mean for police officers, court judges, soldiers, etc.? What about merit?
A: As a part of nature, karma is instantaneous and automatic, and the outcome is causally connected to the action that prompted it. How fair, or proportionate to the action, that outcome is seems unclear. Karmic fruits arise as they can, given the sensory input that the mind receives. It is hard to say whether the heavenly or hellish world that someone might perceive as a result of some intention/action would be as vivid or affecting as the original action. It might be possible that a karmic seed lays dormant for a very long time, such that, when it comes to fruition, the circumstances hardly resemble the original circumstances.

Karma probably is specific to individuals; it probably can’t be deferred up a chain of command. If one person even wishes to harm or punish another, that individual must live with the karmic fruit of that intention/action. In this way, a soldier who kills to defend their country, or a judge who punishes people in order to protect society, might make a kind of personal karmic sacrifice — accepting an unpleasant future for themselves, in order to serve what they think is a greater good.

The concept of merit — that positive karma can be accumulated, can counteract negative karma, or that positive karma can be transferred to other people — is popular in Asia. Like with empty vs. emptiness, there appears to have been a noun-ification of its meaning from earlier to later Buddhism, where it initially seems to have meant just the positive effects on a person of living a virtuous life, but it came to mean a kind of spiritual/karmic currency. My understanding of the early Buddhist notion of karma is that it is momentary, it is tied to an individual’s mind, and it just is what it is (i.e., it itself is not good or bad, positive or negative). For example, a soldier who is willing to kill because they love their country can plant karmic seeds of both the willingness to kill and the love for their country in two separate, but perhaps closely combined, moments. It is unclear to me whether one seed can affect another seed, and it seems unlikely to me that people could share seeds.

Q: If karma is intention, what might that imply about the entertainments (music, TV, movies, etc.) that people watch? For example, would Buddhism say that listening to violent music, or playing violent video games, can cause physical violence?
A: The Buddha warned people about becoming too involved in the strong emotions one often finds in entertainments. “Any beings who are not devoid of passion [or aversion or delusion] to begin with, who are bound by the bond of passion [or aversion or delusion], focus with even more passion [or aversion or delusion] on things inspiring passion [or aversion or delusion] presented by an actor on stage in the midst of a festival. … Thus the actor — himself intoxicated & heedless, having made others intoxicated & heedless — with the breakup of the body, after death, is reborn in what is called the hell of laughter. But if he holds such a view as this: ‘When an actor on the stage, in the midst of a festival, makes people laugh & gives them delight with his imitation of reality, then with the breakup of the body, after death, he is reborn in the company of the laughing devas,’ that is his wrong view. Now, there are two destinations for a person with wrong view, I tell you: either hell or the animal womb” (SN 42.2).

One’s intentions set the stage for how one will experience the future. Listening to a lot of violent music may not actually cause one to use harsh language, to join a gang, or to do physical violence, but it sets the tone of one’s future states of mind, so that using harsh language and making violent choices will seem more natural, correct, necessary, not so bad, etc. in the future. Similar things are true for any kind of media, from greedy, lustful, or fearful media to loving, peaceful, etc. media. As I understand the Buddhist notion of karma, how one keeps one’s mind in the present sets the stage for how one will experience the future.

Q: Can karmic seeds be destroyed before they come to fruition?
A: Enlightened people supposedly can see how to destroy karmic seeds, and can choose not to make any new seeds, so that they will not be reborn again into samsara. They supposedly can do this either suddenly or gradually: they can choose to cut their karmic/mental stream completely and immediately stop existing in samsara (i.e., through force of will, stop their hearts from beating, their brains from even unconsciously thinking, etc.), or they taper off the stream slowly, perhaps in order to stay around awhile to teach or to say goodbye to people in samsara. Supposedly, only fully enlightened people can commit suicide without negative consequences, because only they can completely stop their karma/mindstream.

Q: Is it fair that enlightened people can destroy their karma? Does that mean that they are not held accountable for negative intentions/actions they did in the past?
A: Only a very pure mind — free of anger/hatred, greed/lust, selfishness, etc. — can attain the meditative states necessary to attain enlightenment. The karma that is left in such a mind probably is quite minimal and harmless, such as attachment to the body and to family and friends.

Q: Might the orderliness, fairness, morality, etc. of the law/system of karma suggest that it was designed by some being outside of samsara (e.g., a non-interactive God)?
A: Maybe. The beginnings and boundaries of space, time, and life as we know them are among the 14 unanswered questions. Whether the Buddha did not know the answers to those questions (e.g., how could even a very old mind that arose in this universe know what came before this universe?), or whether he merely thought they were not worth spending one’s short human life pondering (e.g., see the Parable of the Poisoned Arrow), is unclear to me.

Pain is not the same as suffering

Pain is not the same as suffering; pleasure is not the same as joy; neither-pleasure-nor-pain is not the same as boredom. Pain and pleasure are physical sensations, which arise automatically from the body’s physical circumstances. But suffering, joy, boredom, and similar things are higher-cognitive states, which often are used to evaluate sensations — whether they are good, bad, neutral, desirable, aversive, etc. Higher-cognitive states like suffering, joy, boredom, etc. can exist in the mind without physical referents. For example, in the first level of jhana meditation, one sees the mind directly and usually feels overwhelming joy; in subsequent levels, the joy becomes more refined/subtle types of happiness and eventually equanimity — all while sitting in sensory deprivation-type environment. People become so accustomed to seeking pleasurable experiences and avoiding painful ones that the evaluative process is mostly unconscious habit. But one can unlearn that habit, and can live experiencing only a “subtle flow of sensations” (Pali: bhaṅgānupassanā ñāṇa), where one feels sensations but is not mentally/emotionally burdened by them.

Convergence between Buddhism & Physics

Though there appears to be some phenomenology vs. positivism tension between them (e.g., between people who make the point that we can see only our brain’s constructions of reality vs. those who argue that, in order for humans to have survived on Earth for so long, our brains probably have evolved the ability to make constructions that fairly accurately represent an outside world, at least when in Earth-like conditions; see also the Pali commentary on niyama, namely how much of what we experience is determined by karma vs. how much by the available natural and social worlds), I see a convergence between Buddhist notions of becoming (e.g., see Thanissaro Bhikkhu’s “Paradox of Becoming“), Buddhist atomism, and mindstreams, with Western things like presentism and Julian Barbour’s timeless physics.

The idea is that, in every conscious moment, the brain constructs the consciousness of a self and other/world, which is a combination of how the brain desires to exist and the sensory input it is physically able to receive and process. This usually happens continuously in healthy people — people with brain damage, such as from a stroke, sometimes perceive that time slows down, skips sporadically, or stops altogether — such that a stream of related perceptions is apparent, and the person has a feeling of time passing. When awake and presented with physical stimuli, people usually can only construct their presently lived self-other world. But, when they are dreaming and/or lack physical stimuli, they can construct anything they can imagine. However, dreams usually skip around between topics and events, and lack the consistency of waking constructions. Dreams also usually take the form of physical types of consciousness similar to what one would experience while awake (i.e., sights, sounds, pressure, temperature, etc.). As long as a healthy brain, or other way of encoding mental phenomena exists — Buddhists often think that mental phenomena either can exist independently or can be encoded/recorded by the brain onto things like electromagnetism, so that some part of a person can survive death (see the Buddhist concept of Gandhabba, in the sense of a mind between lives) — mental constructions can include how the past was experienced (“memory”), to the degree those those mental phenomena have been preserved from then until now (i.e., they can become distorted, corrupted, or modified over time). But one cannot actually live in either the past or future. The past became the present, and the present will become the future.

The convergence of Buddhism and timeless physics I see centers around how early and Theravada Buddhism conceive(d) of reality as being a field of atoms in certain states that were always changing/transforming into different states. Fields of different kinds of matter supposedly can support different kinds of bodies and minds (e.g., see Bhikkhu Bodhi, “Questions on Kamma“). Fields of more dense or hot matter perhaps can support more corporeal of minds (like human, animal, and plant minds), and fields of less dense or colder matter perhaps can support more refined, purified, heavenly minds. Some people wonder if absolute zero temperature, which is the most devoid-of-energy quantum vacuum state of matter, is the support for a nirvanic mind. Theravada Buddhists often associate the levels of jhana with levels of heavens. The four rupajhanas correspond to the four brahmaviharas, where brahmavihara means “divine dwelling/abode” (see also Buddhist cosmology). I have wondered if the Buddhist notion of hell might very literally correspond to beings whose bodies and minds are based on things like rock, lava, and molten metal inside the Earth and other celestial bodies. The more different that another being’s body / mental substrate is from ours, the harder it might be for us to think like them or communicate with them. The notion that even rocks and light host some kind of life/consciousness also may be related to the Buddhist notion that saṃsāra emerges due to the basic tendency for atoms, matter, and even living beings to cluster together, becoming attached to each other and dependent on each other.

One only can say how a field of matter is now, compared with how it has been, and how it might become. There are spatial dimensions, but no inherent time dimension. Both physical laws and mental desires might allow a field’s state changes to form coherent streams, which are individuals’ bodies and minds. In Theravada, as I understand, people’s bodies and minds are real (unlike in Mahayana and Vajrayana), but they are made up of matter in a transient/impermanent state, which means that people inevitably experience change and the loss of both themselves and others, which causes them suffering. Nirvana might mean learning how to stop basing one’s mind on transient matter, and learning how to base it instead on a more stable kind of matter (often called the “Deathless”). Thai monks I know claim that Deathless matter exists side-by-side and mixed-in, but rarely interacting, with our transient matter. That sounds to me like the baryonic matter vs. dark matter distinction in particle physics, where the nirvanic dark matter in question might be W.I.M.P. particles.