#408 — Finding Equanimity in Chaos
In this episode from the Making Sense with Sam Harris podcast, Harris provides a nuanced examination of mindfulness and the concept of self. He distinguishes between dualistic mindfulness, which aims to reduce anxiety, and non-dual mindfulness, which reveals the illusion of a separate self.
Harris also dives into the nature of consciousness and the self, arguing that the sense of self as a separate entity is illusory and that direct experience transcends this illusion. Additionally, he explores determinism, free will, and their implications for compassion and responsibility. Throughout the discussion, Harris emphasizes the paradox of meditation as a practice realizing that ultimately, there is no one doing it.
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1-Page Summary
Mindfulness and Meditation Practices
Dualistic vs. Non-dualistic Mindfulness
Sam Harris distinguishes dualistic mindfulness, which aims to reduce anxiety while maintaining self-experience separation, from non-dual mindfulness, which reveals the illusion of a separate self, enabling direct experience of consciousness's openness.
Benefits of Mindfulness Practice
Dualistic mindfulness lessens identification with thoughts and emotions, while non-dual mindfulness reveals an inherent freedom transcending control of experience, Harris notes.
Non-dualistic Mindfulness Techniques
Practices like "looking for the looker" reveal no central self, Harris explains. Walking meditation with open eyes can make recognizing non-dual awareness easier by showing the illusion of a separate self.
The Nature of Consciousness and the Self
The Illusion of the Self
Harris emphasizes the illusory nature of the self as a separate, controlling entity. Consciousness lacks an inherent center or subject; the sense of self arises from thoughts and mental processes.
Non-dual Awareness
Non-dual awareness involves recognizing the interdependence and unity between the perceiver, perceived, consciousness, and its contents. Harris suggests viewing even negative emotions as expressions of openness within non-dual consciousness.
Language and Conceptual Thinking
Language and concepts reinforce the illusion of separateness, Harris argues. Meditation transcends concepts, allowing direct experience of non-dual consciousness.
Determinism, Free Will, and Their Implications
The Illusion of Free Will
From a non-dual view, the sense of free will is illusory, as actions arise from prior causes and conditions beyond individual agency, Harris explains. Agency and decision-making still aid navigation of daily life.
Compassion and Responsibility
Recognizing behavior's deterministic nature fosters compassion by viewing others as products of circumstances. The focus shifts to conditions supporting well-being and positive change.
The Paradox of Practice and Realization
Meditation reveals no self to improve, only consciousness's inherent freedom, Harris says. Yet meditation itself is a practice realizing there's no one doing it.
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Clarifications
- Dualistic mindfulness focuses on reducing anxiety while maintaining a sense of separation between the self and experiences. Non-dual mindfulness, on the other hand, aims to reveal the illusion of a separate self, allowing for a direct experience of consciousness's openness and interconnectedness. Dualistic mindfulness aims to lessen identification with thoughts and emotions, while non-dual mindfulness goes beyond control of experiences to recognize inherent freedom and unity in consciousness. Practices like "looking for the looker" and walking meditation with open eyes are techniques that can help in recognizing non-dual awareness by challenging the illusion of a separate self.
- Non-dual awareness emphasizes the interconnectedness and inseparability of the observer (perceiver), the observed (perceived), consciousness itself, and all the mental contents within that consciousness. This perspective suggests that there is no distinct boundary between the one who perceives, what is being perceived, the act of perception, and the contents of that perception. It points to a unified field of experience where the traditional distinctions between subject and object blur, highlighting a holistic and integrated view of consciousness. This understanding challenges the notion of a separate self and invites a deeper exploration of the interconnected nature of reality.
- The illusion of the self means that the sense of a separate, controlling self is a construct of the mind and not a tangible entity. Consciousness lacking an inherent center or subject implies that there is no fixed point or core within consciousness that can be identified as the "self." This perspective challenges the common belief in a permanent, unchanging self and suggests that our sense of self is a dynamic and ever-changing mental construct influenced by thoughts and experiences.
- Language and concepts can reinforce the illusion of separateness by creating distinctions and labels that define boundaries between individuals and objects. When we use language to describe ourselves or others, it can solidify the idea of a separate self, distinct from everything else. Concepts and words can shape our perception of reality, leading us to believe in the existence of isolated entities rather than interconnectedness. By transcending language and conceptual thinking through practices like meditation, one can potentially experience a deeper sense of unity and interconnectedness beyond the limitations imposed by linguistic constructs.
- In a non-dual perspective, the concept of free will is seen as illusory because actions are believed to arise from prior causes and conditions beyond individual control. This view suggests that the sense of agency and choice is a construct of the mind, and decisions are influenced by a complex interplay of factors rather than an independent self making choices. Non-dual awareness emphasizes the interconnected nature of all phenomena, including thoughts and actions, suggesting that the idea of a separate self with autonomous free will is a product of misperception. This understanding challenges the traditional notion of free will by highlighting the interdependence and causality that underlie human behavior in a non-dual framework.
- In meditation, the practice involves observing thoughts and sensations without attachment or judgment. Through this process, one may realize that the concept of a fixed, unchanging self is an illusion created by the mind. Instead of trying to improve this illusory self, meditation can lead to a direct experience of the freedom and expansiveness of consciousness beyond the limitations of a separate self.
Counterarguments
- The distinction between dualistic and non-dualistic mindfulness may not be as clear-cut as presented; some argue that any form of mindfulness can lead to insights about the non-separation of self and experience.
- Critics of non-dual mindfulness might argue that the concept of "no self" can be misinterpreted or psychologically harmful if not properly understood or guided by a skilled teacher.
- Some psychologists and neuroscientists may argue that the sense of self is not entirely illusory but a functional construct that has evolved for practical reasons related to survival and social interaction.
- There is ongoing debate in the scientific community about the nature of consciousness and whether it lacks an inherent center or subject; some theories propose that there is a neurological basis for the sense of self.
- While language and concepts may reinforce a sense of separateness, others argue that they are also essential tools for communication, learning, and cultural transmission.
- The assertion that free will is an illusion is a philosophical stance that is debated; some philosophers and scientists argue that free will can be compatible with determinism (compatibilism) or that indeterminism allows for some form of free will.
- The idea that recognizing the deterministic nature of behavior fosters compassion could be challenged by those who believe in personal responsibility and the capacity for change through conscious choice.
- The paradox of meditation practice and realization could be seen as a contradiction or a misunderstanding of the role and process of meditation in personal development.
- Some traditions emphasize the importance of the self or ego in spiritual practice, arguing that it is necessary for growth and understanding before one can transcend it.
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Mindfulness and Meditation Practices
Mindfulness and meditation practices are explored in depth, discussing the distinctions between dualistic and non-dualistic approaches and their respective benefits as well as highlighting specific techniques that can aid in developing non-dualistic mindfulness.
Dualistic vs. Non-dualistic Mindfulness
Dualistic Mindfulness Leverages Meditation to Alter One's Experience and Reduce Anxiety While Preserving Self-Experience Separation
Sam Harris compares dualistic mindfulness to learning an instrument, starting in ignorance and gradually gaining skill. This form of mindfulness attempts to improve the experience, for instance, by reducing anxiety, thereby maintaining a sense of separation between the self and experience. Harris implies that while dualistic mindfulness can prevent one from being lost in thought, it still operates with an agenda and is only an intermediate stage on the path of mindfulness.
Non-dual Mindfulness Reveals Self-Illusion, Enabling Direct Experience of Consciousness's Openness and Freedom
Non-dual mindfulness, on the other hand, is about recognizing the immediate availability of the insight one seeks. In this practice, the realization emerges that there's no center to experience or a distinct self doing the waking up. Non-dual mindfulness thus transcends the need to control the experience and reveals an inherent freedom and openness within consciousness, not based on identification with thoughts or reactions.
The Benefits of Mindfulness Practice
Dualistic Mindfulness Aids Awareness and Lessens Identification With Thoughts and Emotions
Harris notes that dualistic mindfulness provides the ability to step off the ride of continual thought and notice when one is caught in unnecessary suffering. It builds concentration and aids in becoming less identified with thoughts and emotions, contributing to a state of equanimity.
Non-dual Mindfulness Reveals Inherent Freedom, Transcending Control of Experience
Non-dual mindfulness leads to the discovery of an inherent freedom, a state of consciousness that exists prior to identification with thought and is always the condition of all experience. Harris explains that simply noticing the impermanence of thoughts and emotions leads to this freedom.
Techniques for Non-dualistic Mindfulness
Practices Like "Looking For the Looker" Reveal No Central Self
The hosts discuss a mental move in non-dual mindfulness by prompting the practitioner to turn their attention back at the self who is experiencing the breath, which helps understand the self-illusion. Harris talks about techniques li ...
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Mindfulness and Meditation Practices
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Counterarguments
- Dualistic mindfulness may not always maintain a sense of separation; some argue it can lead to a non-dual experience over time.
- The concept of non-dual mindfulness may be too abstract or esoteric for some, making it less accessible or practical for everyday use.
- The benefits of dualistic mindfulness might be undervalued if one overly emphasizes the goal of non-dual awareness.
- The assertion that non-dual mindfulness reveals an inherent freedom could be seen as a subjective experience, not a universal truth.
- Techniques like "Looking For the Looker" may not be effective for everyone and could lead to frustration or confusion.
- Walking meditation, while beneficial for some, ...
Actionables
- You can integrate dualistic mindfulness into your daily routine by setting reminders to pause and observe your thoughts and emotions without judgment throughout the day. This practice helps you maintain a clear boundary between your experiences and your sense of self, fostering equanimity. For example, use a phone app to prompt you every two hours to take a brief moment to notice your current thoughts and feelings, acknowledging them and then letting them pass without getting entangled.
- Create a personalized "Non-Dual Discovery Journal" where you document moments when you felt a sense of oneness or lack of separation between yourself and your experiences. This can help you track your progress in understanding non-dual mindfulness and its impact on your perception of self. You might write about experiences such as feeling deeply connected with nature during a hike or losing the sense of self during a flow state in a hobby or activity.
- Develop a habit of performing micro-meditations before reacting to da ...
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The Nature of Consciousness and the Self
Sam Harris delves deep into the enigmatic topic of consciousness and the elusive concept of the self, highlighting the illusionary aspects and the potential for non-dual awareness.
The Illusion of the Self
Sam Harris emphasizes the illusory nature of the self as a separate, controlling entity. He points out that our conventional sense of self as a controller is a mere product of thoughts and mental processes, rather than an indivisible part of our consciousness.
Sense of Self as a Separate, Controlling Entity Is an Illusion; Consciousness Lacks an Inherent Center or Subject
Harris articulates that the idea of a separable 'you', a locus of free will within us, is not supported by the workings of our minds and bodies. Consciousness, he suggests, has no central "I" but is rather a spontaneous occurrence that does not originate from an individualized self.
Meditation Reveals Openness and Absence of a Fixed Self Amid Experience, Even During Challenging Emotions
In mindfulness and meditation practices, the recognition of selflessness can occur unexpectedly, revealing that the consciousness we experience is free from any central ego or self. Observing the space where emotions like anger arise shows us that there is more to an individual than transitory feelings, suggesting an inherent openness and the absence of a fixed self during experiences.
Non-dual Awareness
On the topic of non-dual awareness, discussions center around the unity of everything within the experience, merging the duality of self and universe into a harmonious whole. Negative emotions, instead of being experiences to shy away from, become expressions of the openness that characterizes non-dual consciousness.
Non-dual Awareness: Recognizing Interdependence and Unity Between Perceiver, Perceived, Consciousness, and Contents
Non-dual awareness implies recognizing the unity and interdependence between the observer, the observed, and the fabric of consciousness. Harris speaks of looking within and finding no distinct self or thinker, suggesting a merging of identities – we are the universe experiencing itself.
Equalizing all Experiences: Viewing Negative Emotions as Expressions of Openness
Sam Harris reveals a mindful approach to negative emotions, suggesting that even these can be viewed as expressions of the fundamental openness within consciousness. Through this non-dualistic lens, one is not alienated by distressing emotions but appreciates them as an integral part of the grand tapestry of experience.
The Role of Language and Conceptual Thinking
Harris points to language and conceptual thinking as principal culprits reinforcing the illusion of a separate, dualistic self. Meditation, however, becomes ...
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The Nature of Consciousness and the Self
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Counterarguments
- The concept of the self as an illusion is not universally accepted; many philosophical traditions, such as Aristotelianism and certain interpretations of existentialism, argue for the existence of a coherent self that persists over time.
- Some cognitive scientists and philosophers argue that the sense of self is an adaptive trait, evolved for practical reasons such as planning, personal agency, and social interaction, rather than merely an illusion.
- Empirical evidence from neuroscience suggests that certain brain regions (like the default mode network) are involved in self-referential processing, which could imply a neurological basis for the sense of self.
- Critics of non-dual awareness might argue that the experience of unity and interdependence does not necessarily negate the existence of individual selves but could be a psychological state or perspective that coexists with individuality.
- Viewing negative emotions solely as expressions of openness may overlook the complexity of human emotional life and the importance of understanding the specific causes and contexts of such emotions for personal growth and mental health.
- The role of language and conceptual thinking in reinforcing the sense of self can be seen as essential for ...
Actionables
- You can explore the fluidity of self by creating a 'self-map' that changes daily. Start by drawing a circle on a piece of paper each morning, labeling it 'Me Today.' Inside, write down your current emotions, thoughts, and sensations without associating them with a fixed identity. At the end of the day, reflect on how these elements have shifted, illustrating the impermanent nature of the 'self.'
- Develop a habit of 'perspective shifting' to experience interconnected consciousness. Whenever you're in a conversation or observing something, consciously switch your focus between your own perspective, the other person's viewpoint, and an outsider's perspective. This practice can help you experience the non-dual awareness where the lines between observer and observed blur.
- U ...
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Determinism, Free Will, and Their Implications
Dan Harris and Sam Harris explore the complex topics of determinism and free will, discussing their implications for understanding human behavior.
The Illusion of Free Will
Dan Harris speaks about the illusion of free will from a deterministic perspective, where past causes and conditions beyond individual agency affect our actions.
From a Non-dual Perspective, the Sense of a Separate Self Is an Illusion, as Actions Arise From Prior Causes and Conditions
Sam Harris explains that what we perceive as free will is just a series of consequences following each other like dominoes. He uses the example of choosing chocolate over Vegemite, explaining that our preferences and decisions arise from conditions and influences we did not create and cannot inspect, such as genetic and environmental factors, brain chemistry, and past conditioning.
The reaction to a conversation, whether it's persuasion or boredom, is not chosen but results from innate responses to stimuli. Even a seemingly defiant act of free choice is predetermined by prior conditions and not an expression of free will.
Dan Harris adds that people can use what feels like their agency to make good decisions, supporting a visceral experience of the illusion of self and free will. He suggests that actions and decisions arise from prior causes and conditions, which emphasizes the absence of a separate self.
Agency and Decision-Making Aid Daily Life Navigation
Despite the illusion of free will, decision-making is still a useful tool for navigating daily life. Through mindfulness, it's possible to feel compassion for those difficult to understand, recognizing them as products of their circumstances. The deterministic view does not render decision-making impotent; Harris argues that one can still reason with people and influence their behavior through dialogue and incentives.
Compassion and Responsibility Within Determinism
Recognizing behavior's deterministic nature fosters compassion and emphasizes the importance of conditions that support well-being and positive change.
Recognizing Human Behavior's Deterministic Nature Fosters Compassion By Viewing Others As Products of Circumstances
Viewing people as helpless actors of prior causes and conditions is an antidote to hatred because they could not have acted differently. People can be reasoned with and influenced, even though their actions are the result of causes and conditions.
Focus On Conditions Supporting Well-Being and Positive Change
Harris speaks about compassion within the context of determinism, suggesting that recognizing the deterministic nature of human behavior leads to compassion, as we view others’ actio ...
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Determinism, Free Will, and Their Implications
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Counterarguments
- The concept of compatibilism challenges the idea that free will is an illusion, arguing that free will can coexist with determinism if free will is defined in terms of acting according to one's desires and intentions, even if those desires are determined.
- Some philosophers argue that the existence of moral responsibility implies some form of free will, as holding someone responsible for their actions seems to require that they could have acted differently.
- The idea that the self is an illusion can be countered by theories of personal identity that maintain there is continuity of the self over time, even if the self is a complex and dynamic construct.
- Critics of the deterministic view might argue that it underestimates the role of conscious deliberation and the ability of individuals to reflect on their desires and make choices that can change their future conditions.
- There is debate over whether recognizing the deterministic nature of behavior necessarily leads to compassion; some argue that it could also lead to fatalism or a lack of motivation to improve oneself or society.
- The effectiveness and role of meditation in realizing the non-dual nature of consciousness can be questioned, as experiences during meditation can be highly subjective and ma ...
Actionables
- You can cultivate compassion by journaling about the external factors that may have influenced someone's actions whenever you feel frustrated with them. This practice helps shift your perspective from blame to understanding, recognizing that their behavior might be the result of their environment, upbringing, or other conditions they've encountered.
- Enhance your decision-making by creating a "cause and effect" map before making significant choices. On a piece of paper, trace the potential influences on your decision, such as advice from friends, articles you've read, or your emotional state. This visual aid can help you become more aware of the factors shaping your decisions and may lead to more informed choices.
- Develop a habit of short, daily mindfulness exercises wher ...
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