Kindness, Compassion, Joy, Equanimity
...theory and practice in reaching for the four immeasurables
May readers be advised this post is longer than usual and might therefore best be digested in separate consumable bites. It begins with a brief discussion of meditative metaphysics, identifies the consequences of three aerobic affirmations, then clarifies details for a variety of meditative practices, including 1 progressive relaxation training, 2 mindful breathing, 3 breath regulation, 4 visualization and 5 loving memories. It offers a conclusion based on the dharma wanderer’s direct experience, plus explanatory hypotheses about the joyful unfolding of a precious human life. Deep appreciation is expressed to Lama John Hoag for his expert sensitive guidance over the past four years. 🙏
Skillful Means, Intention and Emptiness
The previous post briefly discussed the intersection of quantum science and meditative metaphysics. It made the point that apparently solid matter actually contains vast emptiness.
Many people are experiencing stress, worry and chaotic circumstances. Those who meditate regularly are often able to attain temporary states of equanimity and even moments of emptiness, despite the circumstances that seem to surround them. These moments of emptiness arise within inherent awareness.
Each being’s inherent wisdom for using skillful means has the potential to arise from within this empty awareness. This wisdom can be applied via coping skills to personal circumstances to reduce dissatisfaction and suffering. This takes place within what is called the relative world. The world that is seen, touched and experienced arises within the observer’s empty awareness.
Most people who observe the world “out there” presume there is an actual duality between “I/me” and the rest of the world. This duality is presumed to exist between the “me” who is the observer and any object that is “out there” being observed in the relative world.
Quantum physicists recognize there is a vast emptiness within subatomic particles. For most people, there is little to no awareness or understanding of the vast empty space that is scientifically recognized by these physicists.
It is possible, however, that intention can be purposefully radiated into the quantum space of this vast emptiness. Tibetan Buddhists have a name for this space. It is known as “the absolute”. The Tibetan paradigm includes both the duality of the relative world and the nonduality of the absolute. While duality is vastly pervasive in the relative world, the absolute world is characterized by nonduality. It is simply empty and contains no thing
Consider that invisible intentions of conscious beings enter the vast emptiness of this empty quantum space via thought waveforms. These intentions that enter the absolute are reflected back into the relative world in the form of particles that make up an ever changing impermanent reality. This reality is filled with the reflected thought forms of countless beings, thereby creating chaotic impermanence in the relative world.
It seems that the infinitely varied intentions in the relative world can produce karmic effects that range from the positive to the negative. When intention arises from kindness, compassion, benevolence and generosity — the karmic consequences are likely to be positive. When intention arises from anger, hate, revenge, greed, envy and selfishness, the karmic consequences are likely negative.
This fundamental principle can be repeatedly tested within a single lifetime. The learning that results is predicted to yield a more prevalent direct experience of what is called the four immeasurables.
The Four Immeasurables
Buddhist masters and practitioners have been exploring the consequences of various meditative techniques for many hundreds of years. These explorations have yielded archival records and reports that document specific meditative techniques along with the corresponding direct experiences of diligent adepts and practitioners.
The essential goals of these meditative practices are grounded in what are known as the four immeasurables. These are identified as kindness, compassion, joy and equanimity.
Meditation enables insight into the causes and conditions contributing to life dissatisfactions and suffering. These often include problematic attachments such as clinging to sensory pleasures, judgments arising from opinions and beliefs, as well as the litany of negative intentions identified above. Attachment to impermanent aspects of one’s life as if they were permanent is also a frequent contributor to dissatisfaction and suffering.
Meditation cultivates awareness of and letting go of such negative intentions, judgments and attachments. This creates the more likely experience of life as an unending series of present moments. These present moments can become opportunities for an enhanced experience of kindness, compassion, joy and equanimity. This paradigm for the dissolution of suffering has been tested and repeatedly validated by practitioners via direct experience over many centuries.
Case Study: Dharma Wanderer’s Direct Experience
The dharma wanderer has been exploring a variety of relaxation, affirmation, meditative and visualization practices for more than a half century. Several examples are offered below for open-minded and curious beings on the path of awakening.
Examples of Strategic Affirmations
The popularity of affirmations has waxed and waned over multiple decades. The internet and social media are filled with wannabe influencers who proclaim the value of affirmations for manifesting how to achieve what one wants. The dharma wanderer’s professional training in clinical psychology and cognitive behavior therapy established the importance of how people talk to themselves. Self-talk influences both emotions and behavior. When affirmations are accompanied by the application of coping skills in the relative world, success is more likely to be attainable. The results of several strategic affirmations repeatedly tested by the dharma wanderer are presented immediately below.
I am experiencing more joy in my life — When he was feeling depressed and lonely, the dharma wanderer repeated this affirmation to himself on multiple occasions. The result was that he eventually met five different young women named “Joy”, but none of these progressed beyond status as a passing acquaintance. There seemed to be a literal consequence of the affirmation in the relative world, as if an unseen invisible force was misinterpreting his intention. He wanted to have more frequent experience of joy as a feeling, rather than meeting females by the name of “joy”.
I am effectively planning and implementing for my professional success — This was the dharma wanderer’s first aerobic affirmation. He repeatedly inputted this affirmation over many months while jogging in 1983. After cutting the umbilical cord of his paid employment with a consulting firm, he set out on his own as a solo consultant, never having written a proposal or having sold a single project. Variations of this aerobic affirmation “program” yielded successful development of three consulting service businesses, all with capable partners:
1986-1992 - developmental leadership assessment centers in high risk areas of nuclear service and decontamination in the USA;
1993-1999 - business process improvement consulting and cross functional teamwork development for foreign invested enterprises in China;
2001-2009 - strategy execution consulting for private and state owned enterprises in China. Tangible results were successfully manifested in the relative world by a wide variety of aerobic affirmations expressed during a period of more than twenty years.
It is noteworthy that all three ventures were accompanied by intense stress, worry and uncertainty for the dharma wanderer during their development. Business success did not yield life satisfaction or happiness.
I am meeting the woman with whom I will live, laugh and love — The dharma wanderer’s search for an intimate relationship filled with love and laughter took place over many decades. After reading multiple translations of the Tao Te Ching by Lao Tsu before sleep most nights, he developed a romantic notion he would meet a Chinese woman. He carefully considered what might be the key variables most important to him and how to formulate this as an affirmation. He repeatedly inputted the above affirmation aerobically for approximately one year in 1986. On Jan 17, 1987, he attended a Chinese New Year celebration and met the Chinese woman who would become his life-mate. Their initial cross cultural communication challenges became effective preparation for two decades of successful consulting in China. Their marriage has ripened into mutual loving support that has exceeded his hopes and expectations.
The dharma wanderer used many different more specific variations of aerobic affirmations over multiple decades to support accomplishment of his varied tangible goals in the relative world.
Ethical principles are involved in the manifestation and achievement of tangible goals in the relative world. These principles can be discerned via direct experience of the karmic consequences of each practitioner’s affirmations, intentions and meditative practices.
Examples of Meditative Practices
1 Progressive Relaxation using tension-release of muscle groups
Scientific research has established the effectiveness of progressive relaxation, a specific technique that involves systematic tension-release of various muscle groups to support attaining a deep state of relaxation. This procedure can help counteract the negative effects of chronic stress and tension.
Three excellent short videos are presented below for learning how to deeply relax using this technique. Each video has its good points. It has been recommended that people experiencing chronic tension regularly practice progressive relaxation twice per day when they are first learning the technique. This is important for learning how to identify tension and then release it by recalling what it felt like earlier to relax specific muscle groups.
Video 1 uses two tension release cycles for each muscle group and gives a visual image for how to get tension in the muscle group. It doesn’t have the best identification of all the muscle groups, but it’s a good start.
Video 2 has more introductory explanation and guidance, but only uses 1 tension release cycle for most muscle groups. It has a somewhat better identification of some of the muscle groups.
Video 3 is from a psychologist and gives good guidance at the beginning. He only gives breathing guidance, however, AFTER the muscle group tension is released. PLEASE NOTE that it is better to INHALE FIRST before tensing a muscle group and then exhale when the tension is released. In this way practitioners begin to associate exhalation with relaxing away tension in their body. He recommends practicing 2x/day for the first 2 weeks. This is excellent advice and will enable practitioners to learn more quickly how to IDENTIFY TENSION and RELEASE it.
2 Mindful Breathing
This brief video simply brings the practitioner’s awareness to the breath. It’s a simple technique that is widely practiced. It can be beneficially added to progressive relaxation. A state of relaxation can be established first by using the progressive relaxation technique. Then practitioners can shift their awareness to mindful breathing by focusing on inhalation and exhalation. When they notice thoughts arising they can shift their attention back to breathing.This can enable an even deeper state of relaxation.
3 Breath Regulation
Consciously regulating the breath enables breath awareness during everyday living. This practice enhances breath awareness by dividing it up into micro-steps that are countable. This enables the practitioner to rapidly attain a state of relaxation. The breath is separated into three stages: 1 inhale, 2 hold the breath and 3 exhale for a specified number of counts. The number of counts can vary for each stage. One way to begin this practice is to inhale slowly for 9 counts, hold for 9 counts and exhale slowly for 9 counts. This can be done for several cycles. Then the duration of the exhalation can be extended for a higher number of counts. Experienced practitioners can expand the exhalation to 18, 27, 36 and more counts. Exhaling more slowly than inhaling can create a fairly deep state of relaxation.
4 Visualization
Experienced practitioners can explore a wide variety of techniques using visualization of light entering, permeating and emanating from their bodies. Such visualizations are more easily activated for some practitioners after a state of relaxation is attained. If desired, progressive relaxation can be used to reach for a state of relaxation. This can be followed by mindful breathing and breath regulation to reach for an even deeper state of relaxation.
In such states of deep relaxation white or blue light can be visualized entering the practitioner’s body on the inhalation. As the lungs expand the light can be focused on different locations where tension, pain or illness might be present. As the lungs exhale the light can be directed out through the feet into the earth, grounding the negative energy. This can evolve into a self healing practice. Negative emotions and chronic stress can be dissolved in this manner.
5 Loving Memories
Alternatively, loving memories can be recalled in a manner that evokes positive emotions. These might be experienced as tingles, chills, an open heart, or as energy coursing through the practitioner’s body. When the positive emotion is recognized or registered in awareness, at that moment a deep inhalation can be used to expand the emotional vibration. This positive vibration can be projected out of the body on the exhalation. In this manner, positive emotional vibrations can be projected into the vast emptiness of the absolute. This vibe will likely be reflected back into the practioner’s relative world, although when, where and how it does so is an unfolding mystery of meditative metaphysics.
The dissolution of chronic stress and tension can be complemented by the conscious projection of positive emotions. This enables a more prevalent experience of the four immeasurables. As the four immeasurables are experienced more frequently, these states and emotions can be radiated more frequently out from the practitioner’s body. As positive states and emotions are more frequently projected out into the absolute, they will more frequently be reflected back into the practitioner’s relative world. In this manner, chronic stress and samsaric suffering is gradually dissolved and states of happiness and contentment are more frequently experienced.
Conclusion
Of course, each being has their own momentary experience of evolving reality. The dharma wanderer’s direct experience over multiple decades has confirmed that aerobic affirmations, when carefully formulated, can be enormously useful for reaching tangible goals and objectives in the relative world. Aerobic affirmations create focus, commitment and detection of clues in the relative world for next steps in the unfolding journey toward successful outcomes. Egoic attachment will likely be strengthened by such aerobic affirmations. This is likely to increase suffering and dissatisfactions as inevitable impermanance eventually arises.
The dissolution of egoic attachments can be initiated by meditative awareness. This has involved 1 mindful breathing, 2 noticing resistances, attachments and thoughts and 3 letting them go by repeatedly returning awareness to the breath. This ongoing process has been gradually fostering the dharma wanderer’s equanimity.
As the dharma wanderer’s resistance to what is and attachments to what has been are dissolved, this has opened the space in awareness for a greater experience of kindness, compassion, joy and equanimity in the relative world. The detection and intentional projection of positive emotions has increased, yielding a more prevalent experience of happiness, contentment and serenity.
The dharma wanderer’s dancing dakini lifemate has contributed immeasurably to the process of experiencing the joyful unfolding of a precious human life 💕.
Explanatory Hypotheses
Most thoughts are essentially food for the ego. Invisible thoughts enter the absolute world and are reflected back into the relative world. Tibetan meditative masters teach a paradigm that includes regular disciplined meditation that yields a significant decrease in thoughts and a dissolution of ego. This enables a more conscious clarification of beneficent intention that has the potential to include all beings and the world. The karmic result yields an increase in the four immeasurables of kindness, compassion, joy and equanimity. This is a testable hypothesis via direct experience.
May all who read these words be inspired to use them for their own benefit and the benefit of those whom they care about. May this expand to all beings and the world.
🙏💕🌎
ib
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