1. The Spirit of Openness and Not-Knowing
The most transformative inquiries happen when we drop our stories and expertise.
The Beginner's Mind
Approach your inner experience as if for the first time. If you think you already "know" why you feel a certain way, you stop looking. Stay with the mystery of the moment.
Radical Acceptance
Treat every sensation, thought, or emotion as a guest. Even if a feeling is "unpleasant" or "judging," open the door to it. Resistance is what creates the "second arrow" of suffering; openness allows the energy to move.
Vulnerability and Transparency
Openness means naming the very thing you feel hesitant to say. If you feel bored, stuck, or embarrassed, name it. This transparency "clears the air" and allows the inquiry to move deeper.
2. Engaging Your Three Centers
To inquire optimally, all parts of yourself must be involved:
Head — Intelligence
Let go of "thinking about" the experience. Instead, use your mind to articulate the experience as it happens.
Heart — Sensitivity
Be present with arising emotions. Feel the "flavor" or meaning of whatever you find.
Belly — Visceral Presence
Stay in your body. Feel the physical sensations — the tightness, the flow, the heat — as they arise in your guts and limbs.
3. The Core Structure
The outer form that supports the inner exploration.
The Monologue
Self-inquiry is a continuous flow of speaking. Try not to pause to "think" of what to say next; let the next word come from the physical sensation you feel now.
The Listener's Role
If practicing in pairs, the listener remains a "silent mirror." They offer steady presence and eye contact without providing signals of approval or interruption. This creates the holding environment necessary for the speaker to open up.
4. Guidelines for the Process
The Lake Metaphor
Imagine yourself as a vast, still lake. The inquiry is like watching the ripples — images, feelings, and memories — that naturally form on the surface.
Not Problem-Solving
This is a goalless practice. Do not try to fix yourself or make a feeling go away; simply be curious about what is here.
Avoid Story-Telling
While memories are welcome, their value is in the effect they have on you right now, not the narrative of the past.
Deeper "In that tightness, there is a sense of waiting..."
Truth "Actually, I realize I am holding my breath because I'm afraid of being seen..."