SHF: Common Questions / Problems Flashcards
Disappearance after labeling
Very common experience and not a problem. Just move on to the next thing that draws your attention OR can focus on restfulness that may arise from disappearance
Lack of single object leads to wandering / fatigue
Very common experience. it isn’t a problem.
You are training a new set of skills.
Don’t worry about labeling every experience, just let the mind wander and settle where it settles.
Student creating narrative
Don’t need to fight this, just notice. This is actually an insight about the dynamic relationship between our senses.
When you notice an object that creates a trigger, if you try to just focus on the object and ignore the trigger, the trigger will get louder. Try not to push it away, just be aware. That is where the work is
Sleepiness
- A huge common problem
- The experience can be interesting if you pay attention to it
- Sometimes you will just be sleepy, and that isn’t a problem. This is about long term results.
Tips:
- Focus more clearly on labeling
- Label out loud
- Practice with eyes open
- Straighten the spine
Compulsive negative thoughts
1) The more you try to push it away, the worse it will get.
2) Be open to the thought coming up.
3) Any weight or meaning you give to the thought will come in the form of more thoughts or a feel.
4)If you deconstruct the experience it takes the charge and meaning out of it. The fact you aren’t noticing causes the suffering. They get bundled together as a solid thing that feels impenetrable.
Used to breath meditation (place in context of UM)
You can use UM to deepen breath meditation experience.
As long as you have:
-Concentration (bringing it back to the breath),
-Sensory clarity (noticing details about it)
-Equanimity (accepting what is happening, distractions)
You are doing mindfulness effectively
CCE are what optimize the practice regardless of the focus. Once you understand that, you can apply it to any object
Flooding: Too much (sensory activity is going on and I feel overwhelmed trying to note it all
You can let some of the activity go by and choose which to note and label. Keep to your pace of every few seconds to feel less overwhelmed. Saying labels out loud will help with equanimity and noting pace.
Noticing 2 sense experiences at the same time
Just pick one and note. doesn’t matter which one. Let the other be in the background.
Do I label once I acknowledge an experience OR when I have the intention to acknowledge it OR after?
Any are fine. It is OK to be “late”.
Very common with self talk to have delayed labeling.
You can label as soon as you acknowledge an experience, while you’re noting it, or when you finish noting it. For example, you could acknowledge the sound of a passing car then label “Hear” and then keep your attention on the sound for a few seconds. Or you could say the label while listening to the sound, or when you’re finished noting the sound. Choose a timing that works for you
When I label ‘Hear’ I hear the label. Should I label that?
No, you don’t need to label the label
I was trying to focus on [X], but it wasn’t there
You only need to work with what you notice. Just work with whatever is there. Ex. for See you can focus on the restfulness of a blank screen
Why aren’t we using [Breath/Mantra/some other technique]?
With SHF we are giving an overview of all meditation practices, which can be empowering.
By understanding the essential skills of almost all meditation approaches (CCE) you get the greatest choice.
This tech teaches how any experience can be a meditation.
I keep forgetting to notice one of the 3 categories OR My attention is only drawn to one of the categories (3 answers)
This is fine. You can just continue labeling the same category again and again. Not a problem.
If that happens for a long time, you might want to intentionally shift to the ‘just [see/hear/feel]’ technique.
Can also choose to occasionally check in on other categories.
Isn’t thinking the opposite of what we are trying to achieve in mediation? Why are you telling me to focus on thinking?
(Depending on phrasing) Not focusing on thinking unless you happen to notice it.
Not being asked to think, but to notice thinking as an activity. Become interested in the contour of the thought, intensity, pace, volume, etc. All experience including thinking can be used to free ourselves through CCE.
By changing our relationship to thinking through CCE we can free ourselves of the trap of the thinking mind.
