Two “Exercises” Inspired By the Platform Sutra

    After attending Venerable YanBen’s talk yesterday, I am inspired to reflect on two practices which could be done based on the insights from the sutra. The first is “mindfulness of impermanence” while the second is called “cheerful non-abiding”. I would like to describe the guided meditations below and how they can be used in a potential workshop.

    The first relates to “mindfulness of impermanence”. The first part of this exercise might seem counter-intuitive, but it’s about reflecting on a particular person or experience that feels uncomfortable or difficult. In this exercise, the participant first brings to mind the difficulty that is related to the experience as well as being aware of how the mind and body feels when they are experiencing this difficulty. Pay attention to the quality of the breath, the shoulders, the forehead, the muscles in the arms, down to the feet, etc. Then the person reflects on how the feelings one has are not staying forever. There are specific conditions that shape the experience, such as the particular circumstances which gave rise to the experience, the wider factors that surround those conditions, and so on. The participant gradually explores each of the conditions that might have lead to their present difficulty, going back to the past.

    Then, the participant is asked to contemplate an opposite scenario, which is that of a very pleasant situation. Again, they take note of any shifts in how the body feels. After this, did they notice any difference in how they feel about the experience of the difficulty and the pleasant situation? The participants start to notice that the two situations create very different experiences. It is hoped as well that the participants have an insight into the impermanence of the both experiences: noticing that both the pleasant and unpleasant experiences are the result of specific circumstances (including the instruction to reflect on the difficult and good experience).

     The second meditation relates to “cheerful non-abiding”. This is a bit more challenging to present, but it has to do with cultivating a clarity of being that is not comparing this present moment to previous ones. Let’s say that the person is noticing a disturbing situation or event that comes to mind. Instead of using the memory of that even to add a commentary about the person’s identity (“I am … because this happened”) the person simply enjoys whatever the experience happens to be and lets it pass. It seems helpful if a person can visualize themselves as a kind of open gate, letting in thoughts and then letting them out without any personal identification with those thoughts or situations. If there is a tense feeling or anxiety, what would it be like to allow that anxiety or tension to arise without seeing oneself as “a tense person” or “an anxious person”? What this practice does it to allow the thought and feeling to arise without attaching any distinct “self” to the experience. Even when the thoughts are about “who I am”, one’s attitude is “these are just thoughts coming and going. They aren’t me, but there is no need to reject them either. I can cheerfully allow them to come and go without relating them to a permanent self”.

     Both these exercises seem to be suitable for those who experience a lot of anxiety. They may be difficult to perform if a person has not practiced meditation before, but I do wonder if it can still be useful in dealing with the anxiety that comes from “over thinking” or attaching to a lot of different scenarios in mind.