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Practice Exercises for Contemplation of Consciousness

We are not actually noting the quality of consciousness as it arises. Consciousness only has one object with which it rises and falls. Since the present moment of consciousness is experiencing or aware of a mental factor such as greed, hatred, generosity, loving-kindness, etc., we cannot be aware or mindful of the presence of that consciousness at the same time. The noting consciousness is aware of the memory or of the "wake" that the previous moment of consciousness left in the mind. However, the period of time between these two states is so small that it appears that we are watching the current state of consciousness.

Practice #1 One follows the breath as the primary object of meditation seeing it rise and fall. When the mind strays, instead of observing the rise and fall of the distraction and then going back to the breath, one notices that a distracted state of consciousness is present, and precisely identifies what state of mind arose when it wandered. The most important distinction at the beginning is knowing with immediacy the presence of wholesome and unwholesome states.

Practice #2 In the second way of practicing, consciousness itself is taken as the primary object of attention. One now watches whatever state of mind arises without labeling which state has arisen. Making mental notes keeps us from the direct experience of both the state of consciousness and its characteristics. (The mental note becomes the object of awareness instead of the mental state that we wish to experience.) The mind observing the consciousness and the state of mind being observed get so close together that they almost coincide.

Practice #3 We cannot read the mind of others, but sometimes when one is contemplating one's own mind, the thought spontaneously arises that others also experience these same states of mind. We can also watch others reacting to their circumstances and reflect on what states of mind may have motivated them to do so. This observation must be used without judging those individuals who are being observed (i.e., pay "bare" attention).

Practice #4 One has withdrawn the mind from the particular state of consciousness (whether it is with anger, without anger, etc.) and just observes states of mind arising and passing away. One sees the three characteristics of the states of consciousness (i.e., that they are impermanent, unsatisfactory and selfless). One understands that it is just consciousness — not my states of mind, they are not myself, not who I am.

The author of the foregoing exercises is Matthew Flickstein of the Forest Way Insight Meditation Center, Inc. in Ruckersville, Virginia.