In Presence

It is easy to think and talk about work on self but very difficult to do it consistently. The secret is to use the difficulties of doing work to work more often.

Do you know how to observe yourself? At first you will observe yourself with judgment or justification. This is good, this is bad, this is why. These reactions block further observation of self.

Perhaps you try to stop judgment or justification. Does this help you to observe more? No? So, alternatively, observe the judgment and justification. Do not allow the judge/justifier to become the observer; make them the observed. They are primarily body sensations, are they not?, followed by strings or loops of thought which trigger more sensations.

Sensations do not need commentary. They exist in the nervous system and can be sensed there. Accept the sensations and track them. As the thought loops arise, taking you towards discursive thinking, take refuge in the sensations. Don’t leave sensing for thinking. This is something you can learn to do. It’s simply a re-placement of attention.