Know Thyself
I wrote a short book on meditation that covered what I know about shamatha (tranquility) meditation. Buddhism divides meditation into two types: shamatha and vipashyana (insight). And the practice of meditation is presented in three stages: first tranquility, then insight, and finally a union of the two practice. Much has been written on tranquility meditation, usually under the name of mindfulness, but very little on insight meditation, though the term is sometimes misused to mean a type of tranquility meditation. This essay is my advice on how to do the practice of insight meditation and if you will be able to do it now.
The difference between tranquility and insight meditation is in the name. Tranquility has the goal of calming the mind and insight the goal of understanding the mind. Insight is the more advanced practice because it presupposes an ability to focus the mind, which requires one to practice tranquility first.
Ideally one practices meditation under the practice of a spiritual teacher, sometimes called a guru. I dislike the word guru and even the word teacher. I would rather use the word coach, which emphasizes success in the practice is up to you and your efforts. But since the practice of meditation is new to the West and there is so much misunderstanding of it, I think it is better to give some instruction to clear up the misunderstanding, even for those unable to practice it. The instructions here are based on traditional Tibetan texts such as Eliminating the Darkness of Ignorance as I have understood them.
Insight is knowing the mind as it actually is. Here the English language is at a disadvantage. Other languages have two verbs where English only has one. The first means intellectual knowledge (wissen in German and saber in Spanish.) The second means the knowledge of acquaintance (kennen in German and conocer in Spanish.) The type of knowledge in insight meditation is the second, the knowledge of acquaintance. It sounds strange to say that we are not acquainted with our minds. But you can look directly at something and not be able to see it. I can give an example from my days as a web manager. Now and then I would get a call asking where was the submit button on a form. I would teply, “You see that red button in the upper right corner? Press that.” People have expectations and when reality doesn't match their expectations, they can't see it. This is what happens with our minds. We need to look carefully to see it and even then we may need some help in finding it.
The first step in insight meditation is identifying the sense of self. Usually the sense of self arises most clearly during strong emotion. However, this is at the time when our mind is most disturbed, so it hard to identify it then. But it may help you understand what the sense of self is to know that it is what is common during all strong emotions. It is what feels threatened when frightened, wronged when angry, or unworthy when depressed. During the practice of tranquility meditation it is what feels successful when our practice is good or a failure when our practice is bad, what feels like quitting when the practice is hard, or elated when it is effortless. Whenever a judgment or emotion arises during meditation, ask, “Who is making this judgment? Who is feeling this emotion?” Not with the goal of getting an intellectual answer to the question, but to gain a firm awareness of the sense of self that accompanies your judgments and emotions.
When you have a clear and distinct awareness of the sense of self, look at it with the object of describing it. If you see something, you must also see its characteristics. So what are they? Do they change or are they always the same? When you lose the sense of self, do the characteristics also disappear? Here is where it helps to work with a coach, or teacher. Although it is possible to work alone if you are ruthlessly honest with yourself. Let your coach know what you have found and listen to their suggestions for further practice.
So what you are doing is investigating the nature of mind. It sounds grand, but nature and characteristics almost mean the same thing. If you correctly identify the characteristics of mind, you have seen its nature. And I do not think I am giving away any secrets by saying this nature is emptiness. As the Heart Sutra says, “Form is emptiness and emptiness is form … The same is true of feelings, perceptions, concepts, and consciousness.” So to identify the nature of mind is to see emptiness. The point is that this is nothing exalted or mysterious or esoteric. Simply to see the sense of self and identify it as it is is to see emptiness. It does not help here to use philosophical or religious jargon to describe it or to have any intellectual explanation at all. Simply look until your recognition of who you are is clear, unambiguous, and unmistaken.
While doing this practice you may become frustrated or baffled. When that happens, simply hold the awareness of the sense of self without trying to do anything more with it. If your mind gets dull or tired, you can drop the practice and return to tranquility meditation or end the meditation until another time.
As I said, the practice of insight meditation may not be appropriate for you at this time. You may not be able to work without a teacher or may not have a clear awareness of the sense of self. If so, continue to do tranquility meditation. The stronger your tranquility meditation, the easie you will find insight meditation when it is time to do it.