A simple and highly effective spiritual practice: self-enquiry and vipassana

water oceanic

Variations of this practice are found in both Buddhism and Vedanta, and it is so simple yet highly effective, so without further delay:

  1. Sit in a comfortable position
  2. Relax. Maybe focus on your breath, think nice thoughts, forget about your day, whatever works for you.
  3. Once relaxed allow your focus to come to your direct present experience
  4. Come into contact with your sense of ‘me’ or ‘I’. Where is this sense located? How does it feel? Perhaps it is in the head or in the chest? Perhaps it is behind the eyes?
  5. Now the important part: notice and realise that this sense of ‘me’ is seen, ie. it is an object of perception, and not ‘that which sees’, the subject, otherwise know as ‘you’.
  6. If you don’t get part (5), then think about it for a bit, as that is the key part of the practice. Please note that this is not about some philosophical notion of self or true self, so don’t worry if you don’t quite agree with the conceptual aspects of this practice. Do it anyway, as it has practical value in allowing us to break free of this parasite-of-habit, the ‘I’ or ‘me’.
  7. Rest in un-attached awareness devoid of a ‘me’.
  8. If the sense of a ‘me’ comes up again, take time to feel and get to know it, then go back to (5) – realise that this sense of ‘me’ is seen, it is an object, and so it is not ‘you’.
  9. Rest in un-attached awareness devoid of a ‘me’.
  10. As we rest here, the attachment to a ‘me’ gradually over time reduces, so this practice has an effect in both giving and strengthening insight (into no-self) and removal of the habitual tendency (vasana) to identify as a me. For more on this see here.

 

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