Kind Recognition

I can’t remember a Winter season in Silicon Valley with such sustained cold. 2/22 usually means Spring-like conditions; white plum blossoms dropping and pink cherry blossoms shyly peeking out. Yet, today plum blossoms cling tightly to branches and nary a pink flower can be found. I want warmth but my weather app shows only rain and cold for the next 10 days.

Each day I am reminded how much the engine of human internal experience runs on expectation and assumption. This now must mean that before. Incorrect. This now is merely what is occurring. And that occurrence often lacks connection to what has been or what will be. Yet, moment to moment the human brain is wired to habitually make probabilities certainties, unknowns knowns.

So much of human suffering can be boiled down to that basic misapprehension, its flawed mentation, and all the incessant efforting we do to make it so. Believing an internal illusion of knowing what can’t be known and predicting with an accuracy the human brain utterly lacks, is foolish and oh so human. And of course, we believe the mind’s limited, distorted narratives of certainty will be replicated in real life. Hardly ever is that borne out to be true.

When human functioning evolves to a point where producing heedless internal suffering become the default, alleviating that suffering becomes a necessity.  Tibetan Buddhist teacher Dzogchen Ponlop says that the most powerful medicine we can offer for suffering of any kind is simply kindness. And I would add clear knowing. Recently, a patient who finally understood they had been lost in delusional thinking, was asking me how to calm a disturbed mind. I wrote the following equation on a sticky note: clarity + compassion =  a calm mind.

That formula gives rise to what I call kind recognition. “Adding kindness to recognition helps us soften into and receive ‘this is hard.’ When life is truly distressing, relying solely on mindfulness may feel harsh or sterile or may activate existing habits of disassociating or disconnecting from experience. Kind recognition begins by recognizing what has arisen; for the fact of its arising cannot be altered. What comes next is the ‘ow!’ of it. The key becomes allowing ourselves to receive the ‘ow!’ with openheartedness and then remaining open to distressful thoughts and feelings that follow. Kind recognition builds our capacity to meet distressful feelings and difficult circumstances with less blame, shame and avoidance. It also promotes the cognitive-affective responsiveness needed to remain engaged, empowered and able to make skillful choices” (Miller, 2014)*.

Kind recognition is similar to distress tolerance but different. It is not an effort to escape, change or avoid distress, rather the capacity to welcome distress with openheartedness and wisdom. A good example is: all things come and go, including painful and pleasurable experience. That recognition can in and of itself lessen a reactive mind insisting distress will never end and needs to be ignored, avoided or ended. Such efforts most often lead only to harmful choices and behaviors.

I have posited that much of the diagnoses listed in the DSM could be viewed as outcomes of internally-driven efforts to end painful experience. And that would be very human. It is merely the severity of distortion and reactivity that morphs everyday human suffering into a mental health issue.

*Miller, Lisa Dale. Effortless Mindfulness: Genuine Mental Health Through Awakened Presence“. Routledge 2014.

Meditation is not a performative act

Listen to Groundless Ground Podcast Episode 60

This is a very special and quite different kind of episode to finish out Groundless Ground Podcast Season 5. I have a frank discussion about the pitfalls of packaging and delivering meditation as a performative act in health contexts with Donna Sherman—clinical social worker and teacher of practical wisdom from yoga sciences, mindfulness meditation and behavioral sciences. Since Donna has studied extensively in the Tantric yoga tradition and I have expertise in Buddhist psychology, we interview each other about the ancient science behind Yogic and Buddhist meditative practices. Donna’s Therapeutic Yoga Nidra is the NSDR (non-sleep deep rest) practice I refer to my patients. And Donna is also a longtime dear friend and colleague from whom I have learned so much. It is hard to imagine a good life without her along for the ride! And wow, 5 years and 60 episodes. What an adventure Groundless Ground has been and much gratitude to every listener! GG listeners continue to be my greatest inspiration.

Tranquility and Breath

Tranquility is a necessary component for contentment. Tranquility is also the proximate cause of insight. This is generally why teaching concentration practices precede insight or vipassana practice. Only a calm mind can realize its true nature: radiant and pure.

Humans are blessed with breath; an ever-present biological function that acts as a conditioner for the body-mind system. Quality of breath directly influences quality of mind and body. When we are stressed or fearful, breath is fast, short, and shallow. Conversely, slow, long, gentle, deep breathing leads to cognitive-affective-somatic contentment and restfulness. You may have noticed when you feel agitated, if you put your attention on how breath is and gently slow in-breath and out-breath, anxiety and agitation subside.

Adding awareness or what is called “relaxed attention” on breath in a focused way calms the body-mind system. When we stay with breath long enough, calm leads to interest in the mind, and joyfulness in the heart and body. Eventually, the excitement gives way to a contentment, which arises from the direct experience of the mind knowing its own radiance and clarity. This is what the Buddha famously taught in the Ānāpānasati Sutta (find more information in my textbook on Buddhist psychology for clinicians.)

If radiance and clarity is the true nature of mind, why do we not experience these qualities of mind all the time? Primarily this is due to the presence of habitual thought-generated mental hindrances, such as craving, aversion, laziness/inertia, restlessness, and doubt, which grip conceptual mind and prevent it from realizing its own empty, luminous essence.

In concentration meditation we learn to stop feeding the hindrances by starving them. We train the mind to stay present with an object like breath, which naturally leads to calm, clear, and contented states of mind. Continually choosing over and over again, to turn away from distressful states of mind and turn toward the experience of breath eventually gives us the confidence, to turn the mind toward the hindrances, and stay present with these distressful states of mind to engage in the inquiry of vipassana meditation practice. You can learn more about this on the Groundless Ground Podcast Episode with Buddhist teacher Shaila Catherine.

Meditation is not an antidote.

If you think meditation alone will ‘cure’ the deleterious characteristics of humanness, like anger, violence, greed, hatred, fear and bias… think again. These qualities arise from an experientially shared, all-pervasive perceptual feeling of separateness—I am inside, everyone else is outside.

Cutting through that misapprehension requires both conceptual training and contemplative practices for cultivating cognitive-affective quiescence and profound insights into what is known in Buddhist philosophy as the Three Marks of Existence—impermanence, unsatisfactoriness, and not-self.  Most clinical and non-clinical applications of mindfulness teach meditation devoid of information about the way in which humans misapprehend the Three Marks of Existence, and how this mistaken perception becomes the proximate cause of all forms of human suffering.

Let me be absolutely clear. Noticing 1) how thoughts come and go; 2) how much time we mentally spend in the past and future; 3) cultivating compassion; 4) and that basic physical pain is worsened by mental anguish about painful stimuli—all these insights will decrease cognitive-affective symptoms, which makes them appropriate Western psychological interventions. However, when ‘Buddhist-derived’ mindfulness meditation practices are offered as a means to attain happiness and/or reduce distress, those meditators remain largely unaware of the root causes of their suffering.

The main reason Buddhist psychology does not view symptom relief as an end goal is because non-suffering is ultimately an outcome of the fearless pursuit of non-delusion. That pursuit includes the recognition of and liberation from two basic causes of human suffering—our deluded belief in a substantive, separate self; and our deluded belief that happiness is conditioned upon comfort, certainty and security.

In the Tibetan Buddhist tradition that perceptual distortion is called, innate reification, which is viewed as largely unconscious; functioning at a very basic level of cognitive processing. The pervasive and assumptive nature of innate reification is a primary obstacle to direct realization of how all perceptual phenomena (including the self) interdependently co-arise moment-to-moment. Separate self-existence is illusory. But that illusion makes harming doable—particularly the false perception that harming another does not simultaneously also harm the harmer. Imagine how different the world would be if all human beings recognized how intimately connected they are to all other beings through their thoughts, words and deeds.

Because this profound insight into reality is not a predetermined outcome of meditative practice, it must be pointed out directly. Clear conceptual understanding proceeds and fortifies accurate perception of reality. Experiencing the Three Marks of Existence and cutting through the perceptual distortion of innate reification requires both concentration meditation and analytical meditation practices. Just practicing mindfulness and compassion is not enough. Concentration meditation alone is not enough. Conceptual understanding is not enough. Going beyond antidotes requires all of these together.