This is a seeing meditation.
In one of the famous teachings of the Buddha known as the Bahiya Sutta,
The Buddha instructs,
In the seen there is only the seen,
In the heard there is only the heard,
In the sensed there is only the sensed,
In the cognized there is only the cognized.
This is a very deep and important teaching on many levels.
For now,
On a basic level,
It just points to the fact that when we see,
Hear or sense any objects,
Much more than seeing,
Hearing or sensing arises in the mind.
At the very least there is a labeling and identifying of the object.
Then there is an opinion which may form about the object or in some cases an entire story may arise in the mind about the object.
All this happens on its own and yet has a direct impact on what is actually seen.
All that is happening at this present moment is that seeing or hearing or sensing is happening.
Our habit of mind of course,
More often than not,
Is to get caught up in the opinions and the past stories on the object.
What would it be like if we saw things afresh every time we made contact?
In this short seeing meditation,
We will work with this in mind.
In the seen is only the seen.
This practice can be done seated in front of a window,
Walking around your home,
Sitting outside in the park or while you're out for a walk.
Once you have decided which of these ways you will practice,
Start by settling into your breath and into your body.
And if you're seated,
Bringing awareness to the points of contact.
If you're walking,
Pay attention for a few moments just to the act of walking,
Noticing the state of your mind,
What thoughts and emotions might be present.
And just let these be.
If you are walking just now,
Come to a stop.
Gently allow the eyes to close for a few breaths.
And now opening the eyes,
Allowing them to rest with a soft gaze at whatever is in front of them.
Just allow the light waves to arrive,
Not looking,
Just seeing.
Notice how there may be words arriving in the mind identifying what is seen.
And just let that be.
This is the thinking cognizing mind.
And perhaps there is even an internal voice arising saying,
Oh,
That's beautiful or oh,
That's ugly.
Just let that be.
This is the judging mind.
Just be with the experience of seeing.
If the color red is present,
Let go of the identification and notice what body sensation arises with red.
Or more accurately,
What body sensations arise with the color we identify as red.
What is the immediate experience of red or green?
Allowing the gaze to expand and move.
Simply seeing.
Noticing at times that the gaze will rest on that which is perceived as an object.
Now,
Paying attention to the space around and between objects.
What is an object other than a perception,
Feeling,
Spaciousness?
Just allowing the eyes and mind to relax,
Being open to whatever is seen.
In the seeing is only the seeing.
Who is seeing?
This is a question which needs no answer.
But in the asking,
What happens in the mind?
Who is seeing?
In the seeing is only the seeing.
Just vibrations of light entering the eyes.
Interpretation happens,
Opinions arise based on our past experience.
But in this moment,
Whatever you are seeing is being seen for the very first time.
Allow seeing to happen anew.
In the seeing is only the seeing.
