The discussion of this program is organized around different states of the “self.”
1. The starting point will be with the identity-self, which is the state in which one is fully identified with the body/mind. The “I” that thinks that it is the operative component of the body/mind is generally known as the ego or, as I call it in some of my writing, the fictive-self (see Automatic Programs a sub-topic in Part I of Creative Self-agency) or personal narrative (the “me” story). This is where most people undertaking a meditation program for the first time are coming from. Ego is the subject and everything else is perceived as a separate object. This is the dualistic perspective.
a. Initial meditation techniques usually have one sit quietly and erect, breathing deeply and slowly from the diaphragm. Let’s just call it “sitting meditation.” If the eyes are open, they will be oriented either toward the floor, a blank wall or possibly a mandala. If the eyes are shut, one may be instructed to imagine having the eyes focused on the area between the eyes, or no attention is given to the eyes at all when closed. Some instructions might suggest focusing on an object, e.g., candle, and some may suggest use of a mantra or chant, e.g., AUM. The technique used is less important than its “goodness of fit” for you.
b. This is the point where many meditators experience what is called “monkey mind.” The goal during this phase of sitting meditation is to simply learn to relax and observe the activity of the mind without getting seduced by it. As one gains some experience, the frenetic activity experienced by most new meditators will slow down. This more subdued stage might be called the “hummingbird mind.” The mind still flits about but not as energetically as in the beginning.
2. After things have settled down, one will recognize something of a perceptual shift developing that establishes a division. This shift is the identity-self morphing into an observer and an ego.
a. During this phase, one should “side” with the observer and allow some distancing from the ego to develop. One should be a somewhat disinterested observer of the activities of the ego. The goal is to begin identifying with the observer rather than with the ego and its body/mind.
b. As one establishes identification with the observer rather than the ego, it will become apparent that the observer is not to be found in the story that comprises the ego nor can it be found anywhere in the body. Many aspects of “the fictive-self” will come under observation. Some of these may have been buried and outside of conscious awareness. I have discussed these elsewhere as automatic programs or APs (see Automatic Programs a sub-topic in Part I of Creative Self-agency). Some of these APs you may recognize as being the basis for dysfunctional beliefs, emotions and behaviors. This is usually a good time to deconstruct such APs. Often just observing these arise and dissipate will lead to their undoing. However, if you think a more direct approach is needed, I have discussed such methods in Part I of Creative Self-agency. Carl Jung said, “Whatever does not emerge as consciousness returns as Destiny.” That is, you are likely to keep repeating unconscious patterns until they become conscious, are examined and neutralized.
3. Let’s now think of the observer as the mindful-self. At this time, it is useful to begin what is called “mindful meditation.” Mindful meditation can of course be done as part of sitting meditation, but it is most effective when used to carry meditation into one’s daily life. Mindful meditation is simply paying attention, which most of us think is easy enough to do until we consciously begin observing our efforts to do so. Your attention will, by default, slip when it isn’t held captive by an engaging task. This is the way your brain is “wired” and is discussed elsewhere (see Brain and Meditation) as the default mode network or relaxed attention network (RAN).
a. The objective here is to have the observer closely monitor what the body/mind is doing as it goes about its daily activities. In short, your meditation is literally on what you’re doing moment to moment. What you will observe is that many of the body’s routines are run by APs, and the default mode will try to kick in and begin to generate unrelated mental content whose purpose is to reinforce the fictive-self. If the mindful-self isn’t careful, it will get seduced by this content and lose focus on current activity.
b. Losing focus during mindfulness is especially likely when one isn’t engaged in doing something. During such times, the best tactic is to become present with anything that is available in the moment. Be present with or mindful of the sound of a breeze blowing through leaves, your dog, a ticking clock, sunlight streaming in through a window, a flower, a ceramic cup, the rise and fall of your abdomen as you breathe or whatever is available. Presence is the focus of Leonard Jacobson’s and Richard Moss’s teachings.
c. When one becomes well established in mindfulness meditation and can maintain focus on what one is doing from moment to moment or simply being present with something manifest in the moment, you are in what I call the “Teflon mind.” You are now ready for the emergence of the inquiring- self. The inquiring-self is named for the activity that establishes it, which is called “self-inquiry.” This method is often associated with the teachings of the Indian sage Sri Ramana Maharishi and is discussed under Self-Inquiry a sub-topic in Part Two of Creative Self-agency.
4. The purpose of self-inquiry is similar to mindfulness except that it is not focused specifically on what one is doing or something that is present but on being aware of being aware from moment to moment or being present in the spacious moment. A psychiatrist, Bessel van der Kolk, identifies the medial prefrontal cortex as the part of the brain responsible for experiencing the present moment. This is located behind the area of the face called the brow. No doubt, this is why Kriya Yoga emphasizes keeping attention gently focused on this area during meditation.
a. The basic idea in self-inquiry is to establish a conscious sense of being a field of awareness. Rupert Spira teaches a simple and direct method of finding that sense. He suggests that one ask oneself the question, “Am I aware?” To answer the question, one must note that one is aware of being aware. That is where you want to be. Once you are there, you should try to relax into that state of being and remain there. There is an exercise at the end of The Looking Glass that will help you experience a state of pristine awareness.
b. As the establishment of this state progresses, there will be a perceptual shift. When this happens, you will identify yourself with conscious awareness. You will experience yourself simply as a field of awareness that includes the body/mind. However, you will not identify yourself as being the body/mind.
1. With the shift described above, you have become an aware-self or what I have described as having a natural mind. This is a refined state of duality in which you are clear of most, if not all, dysfunctional APs and are free of making or, at least, taking seriously judgments, beliefs, opinions and expectations. It is a state that allows one to hold a dispassionate view of the world and its events. It is not, however, what some call Enlightenment or Self-realization, which is a non-dual state. Arriving at what some refer to as simply I AM, you have done about all you can do. The rest depends on Grace and what I’ve referred to as being Taken.
2. According to some teachers, Enlightenment has several progressive states. There appear to be at least three states once the condition referred to as Enlightenment or Self-realization is entered. The first of these is accompanied by experiences of what some call Void Consciousness, a state described as Pure Being. It is suggested that many think this is the end state, and thinking this constrains any further progress. This may be followed by experiences of what is called God (or Christ) Consciousness, a state described as sense of Divine-Love. Finally, there may be experiences of what is called Unity Consciousness, a state described as being Love-Bliss (see charts of states here)
This third state is one in which it is said that one comes to the full recognition that one is an integral aspect of an indivisible whole. There is a direct understanding that this whole is Source Consciousness – the ground of all being and unconditional love.
Caveat: I have very limited knowledge of neurology and brain processes. What I present here is my understanding of scientific reports about the working of a particular aspect of the brain as a metaphor to explore meditation.
Brain imaging studies have recently identified a network of brain areas and their associated functions that have been named the default mode network. This network has been labeled default because it seems to be responsible for most brain activity taking place when one’s attention is not specifically engaged. It would appear that focused attention draws largely upon other brain areas and those areas represent a separate network, which to my knowledge has not been labeled. For simplicity’s sake let’s hereafter just refer to these as the Focused Attention Network (FAN) and the Relaxed Attention Network (RAN). These networks are illustrated in the figure at end of this essay. We are all familiar with the notion of left brain and right brain functions, but apparently there is another “divide” along the lines of a brain using focused attention and a brain whose attention processes are relaxed. As with the left and right brain concept, the RAN and FAN brain states do not necessarily mean exclusive functions for each network but rather primary functions. The FAN is frequently directed externally but can also be directed internally at specific cognitive tasks or physical states. The FAN appears to be more analytic and rational, while the RAN seems to be more metaphorical and imaginative.
The FAN appears to engage those areas of the brain that govern executive functions in the brain such as active attention, decision making, problem solving, planning and working memory. It accesses and engages knowledge and skills that an individual has acquired for engaging tasks of various sorts. It also exercises control over motor functions needed to engage in voluntary actions like drawing or surgery. If you’re trying to cognitively inventory the things that you will need to take with you on a trip, to relax a tight muscle in your neck, learn how to solve quadratic equations or teach a child to read, the FAN is engaged. However, when activities requiring focused attention come to an end, RAN is automatically your default state. Clearly, if you’re doing nothing but sitting staring out a window, the RAN will engage. However, when you’re engaged in routine activities that don’t require focused attention such as running on a treadmill or driving down a stretch of road with little or no traffic, you usually will default to RAN. Even when focused attention may be needed, boredom can result in inattention and defaulting to RAN.
When RAN is engaged what you get appears similar to free association or random presentation. In this state, thoughts, memories, images and feelings stream into awareness often with little or no apparent structure. As long as these stimuli stream, you remain in RAN. However, if you focus on one or more of these stimuli and begin to engage with it, FAN comes back into operation. Thus, FAN can be focused on either an external or an internal task. To illustrate the process of going from RAN to an internal version of FAN, think of standing in front of a conveyor belt and watching suitcases streaming by. This is analogous to RAN-generated thoughts and images streaming through awareness. If you grab one of these suitcases off of the conveyor belt and begin unpacking it, this is analogous to focusing on one thought or image and following a chain of associations elicited by your attention to it. You are now back in FAN. This, however, is usually a less engaged level of FAN than the level, for example, required for solving quadratic equations or teaching someone to read. This suggests that there are degrees of FAN and RAN, meaning that they are not “digital” states that are either on or off.
My introspective observation is that RAN is largely responsible for the creation of a fictive-self, self-narrative or ego and especially for maintaining and reinforcing it. One way of thinking about the ego is as a psychological construct that functions as the subject or “doer” assigned responsibility for our activities. This fictive-self begins forming early in the developmental period and generally becomes stronger as a child ages into an adult. It seems to me, again from introspective observation, that most of the activity generated by RAN is to bring into awareness thoughts, images and memories associated with our experiences. These become the “bricks” from which we build, repair and reinforce our fictive-self.
Initially, the mind begins a process of organizing this information into some sort of kernel story that is rooted in and identified with the body/mind. This becomes the core construct around which our fictive-self or personal narrative evolves. This fictive-self or ego largely has the function of providing a sense of coherence and continuity to our life experience. It becomes the basis of the meaning we assign to our lives. As our narrative becomes fairly well established more and more of what arises from the RAN are thoughts, ideas, images, attitudes, opinions and judgments (among others inputs) that reinforce our fictive-self and ensure our identification with the narrative.
The fictive-self can be recognized through the stream of “self-talk” that dominates your awareness when the FAN is engaged with content RAN has generated. Much of this “self-talk” and can be recognized as rehearsal of one’s personal narrative. We become the fiction we have created to explain our self to our self. We are like a hamster trapped in an exercise wheel — always running but never getting anywhere. If you want to escape, you must first become aware of the structure of your personal narrative by examining the themes in your self-talk and what they imply about the beliefs, opinions and attitudes largely operating beneath your awareness and directing you like a puppet master. “Cutting” the strings linking you to your puppet master is the most essential step required for freedom.
I would suggest that very young children, before the core construct for the fictive-self is established, are not individuated. Therefore, their consciousness is more likely to be resonate with what some describe as Unity consciousness. Perhaps this is what Jesus had in mind when he said, “Verily I say unto you, Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven.” Or, as I’ve discussed elsewhere, regain your “natural mind.” In other words, you cannot access Unity consciousness or the Absolute (“kingdom of heaven”) unless you can first learn to stand aside from the fictive-self (“be converted”) and return to a less individuated manifestation of consciousness (“become as little children”).
One activity that comes to mind while thinking about RAN is meditation. When one sits to “practice” meditation, two things are likely to happen. First, the FAN is disengaged and, second, the RAN is engaged. These are operations that most of us easily do with hardly a thought. However, the purpose of meditation cannot be to simply engage the RAN, because if that were true, then there would be no difference between meditation and daydreaming. So, the question arises, what is the relationship between the RAN and meditation?
Many meditation teachers initially advocate the practice of mindfulness meditation. Mindfulness meditation is usually described as concentrating on a specific focus such as a rhythmic function like the breath, an auditory stimulus or a visual stimulus. The nature of the auditory or visual stimulus suggested will vary depending upon the tradition from which the suggestion is coming, but there is no evidence that I am aware of from brain imaging studies indicating any functional difference between the effects of different stimuli from different traditions. For example, if the focus is on a sound such as “Aum” or “Amen,” then during mindfulness meditation one simply uses this sound either vocalized or sub-vocalized as a focus, and whenever one recognizes that the focus of attention has drifted, the instruction is to simply mentally note the deviation and return to the focus.
It seems that the basic process in this form of meditation is to learn to use a solitary focus of attention that requires no thought, which engages FAN at a low level. Keeping FAN engaged at a low level with a stimulus requiring no thought helps avoid becoming entangled in the activity of the RAN. Once this condition is met, one can observe the products of RAN running in the background, so to speak. It has been said that the function of the mind is to generate thoughts, just as the function of the heart is to pump blood. If that is so, it is the RAN that is largely responsible for generating the thoughts.
What one must learn to avoid is engaging FAN with any of the stimuli thrown up by RAN. Of course, this will happen and happen regularly for beginners. The only solution is to gently withdraw FAN from the RAN product it engaged and move it back to the meditative focus.
In the process of learning to hold FAN at “arms length” and simply observing the products of RAN passing through awareness, one begins to get a good sense of what sorts of stimuli are being generated by RAN. Frequently, patterns will emerge among the stimuli passing through awareness. This is how one begins to get a handle on the beliefs, opinions and attitudes largely operating beneath your awareness. Many people may also have emotional reactions to patterns of stimuli that relate to negative events in their lives and may be initially overwhelmed by their emotions. These events have probably made contributions of importance to your personal narrative. They may also be the source of especially problematic attitudes, beliefs and opinions that affect your functioning. Becoming aware of these potent cognitive components “pulling your strings” is the first step in cutting those strings.
Most spiritual teachings that point one toward Self-realization consider being able to sustain full presence in the moment (the natural mind) to be a necessary condition. Regaining the natural mind first requires cutting those puppet strings directing your life from beneath awareness. By presence what is meant is that what you experience, whether events, thoughts, feelings, sensations, objects or people, are simply that. You register these stimuli in your awareness but your mind brings to them no preconceived interpretation and makes no judgment arising from such interpretations. This does not necessarily mean that you will draw no conclusion about what you are aware of but that any such conclusion will be untainted by the content of ego. You will discover that in most instances no conclusions are necessary at all. What you observe simply is what it is and requires nothing from you.
It would seem that insight meditation is the next step in one’s meditation practice. The transition from mindfulness to insight meditation is not a sharp or clear transition. However, at some point the process of noting the activity generated by the RAN and recognizing patterns related to your beliefs, opinions and attitudes begins to develop into an intuitive understanding of the conditioned nature of that aspect of consciousness we call the self. With this intuitive insight comes an opportunity to begin the process of standing aside or dis-identifying with the “fictive or narrative self” that is the illusion you refer to as “me.”
“The illusion of permanent self dissolving as awareness penetrates and knows the illusion. Moving deeper, beyond the small self, beyond aversion and attachment, beyond ignorance.” Barbara Brodsky and John Orr (meditation teachers).
Meditation then becomes a natural abiding in awareness of awareness. One’s attention is both relaxed and focused in the present moment. One does not dwell on the imagined future or recollected past. One does not spin “ego stories” about the self nor explanatory stories about others, which can include institutions, organizations or people. One is in the natural mind. Knowing Unity consciousness or the Absolute still depends upon grace (see Taken), but one has done all that is possible to prepare for it and is able to expand into it should it occur.
There is one practice, which I think of as contemplative meditation, that is worth mentioning separately. This is the use, by one school of Zen meditation, of what is known as a koan. A koan is a riddle that is used as the focus of meditation. For example, the widely quoted koan, “What is the sound of one hand clapping?” Zen is not the only source of such riddles. Here are a couple from non-Zen sources, “The only way out is in” and “There is only one mind.” It appears that the purpose of a koan is to shut down the RAN by silencing its near incessant chatter with an intellectual conundrum that has no rational solution. This not only serves as a focus for FAN but exhausts FAN’s efforts to bring rational understanding to the conundrum. At the point of exhaustion one might say rationality implodes, leaving what Zen refers to as “no mind” or, according to the Hindu sage Pantanjali, puts one beyond words and concepts. The American mystic Franklin Merrill-Wolff describes this state as consciousness without an object.
Two views of the brain with the RAN in blue and the FAN in orange and yellow.