This appeared on the Shambhala Sunspace blog and it was too good not to share. Pema Chödrön is the author of The Places that Scare You, When Things Fall Apart, and Start Where You Are, among other books. A good introduction to her work is Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion.

How to Meditate: Pema Chödrön on “Signs of Spiritual Progress”

This entry was created by Sun Staff, posted on July 18, 2014

 

The concept of success on the spiritual path is pretty suspect. After all, isn’t it a journey without goal? But there are some ways, says Pema Chödrön, we can tell if our practice is working.

It is tempting to ask ourselves if we are making “progress” on the spiritual path. But to look for progress is a set-up—a guarantee that we won’t measure up to some arbitrary goal we’ve established.

Traditional teachings tell us that one sign of progress in meditation practice is that our kleshas diminish. Kleshas are the strong conflicting emotions that spin off and heighten when we get caught by aversion and attraction.

Though the teachings point us in the direction of diminishing our klesha activity, calling ourselves “bad” because we have strong conflicting emotions is not helpful. That just causes negativity and suffering to escalate. What helps is to train again and again in not acting out our kleshas with speech and actions, and also in not repressing them or getting caught in guilt. The traditional instruction is to find the middle way between the extreme views of indulging—going right ahead and telling people off verbally or mentally—and repressing: biting your tongue and calling yourself a bad person.

Now, to find what the middle way means is a challenging path. That is hard to know how to do. We routinely think we have to go to one extreme or the other, either acting out or repressing. We are unaware of that middle ground between the two. But the open space of the middle ground is where wisdom lies, where compassion lies, and where lots of discoveries are to be made. One discovery we make there is that progress isn’t what we think it is.

We are talking about a gradual awakening, a gradual learning process. By looking deeply and compassionately at how we are affecting ourselves and others with our speech and actions, very slowly we can acknowledge what is happening to us. We begin to see when, for example, we are starting to harden our views and spin a story line about a situation. We begin to be able to acknowledge when we are blaming people, or when we are afraid and pulling back, or when we are completely tense, or when we can’t soften, or when we can’t refrain from saying something harsh. We begin to acknowledge where we are. This ability comes from meditation practice. The ability to notice where we are and what we do comes from practice.

I should point out that what we’re talking about is not judgmental acknowledging, but compassionate acknowledging. This compassionate aspect of acknowledging is also cultivated by meditation. In meditation we sit quietly with ourselves and we acknowledge whatever comes up with an unbiased attitude—we label it “thinking” and go back to the outbreath. We train in not labeling our thoughts “bad” or “good,” but in simply seeing them. Anyone who has meditated knows that this journey from judging ourselves or others to seeing what is, without bias, is a gradual one.

So one sign of progress is that we can begin to acknowledge what is happening. We can’t do it every time, but at some point we realize we are acknowledging more, and that our acknowledgment is compassionate—not judgmental, parental or authoritarian. We begin to touch in with unconditional friendliness, which we call maitri—an unconditional openness towards whatever might arise. Again and again throughout our day we can acknowledge what’s happening with a bit more gentleness and honesty.

We then discover that patterns can change, which is another sign of progress. Having acknowledged what is happening, we may find that we can do something different from what we usually do. On the other hand, we may discover that (as people are always saying to me), “I see what I do, but I can’t stop it.” We might be able to acknowledge our emotions, but we still can’t refrain from yelling at somebody or laying a guilt trip on ourselves. But to acknowledge that we are doing all these things is in itself an enormous step; it is reversing a fundamental, crippling ignorance.
 

Seeing but not being able to stop can go on for quite a long time, but at some point we find that we can do something different. The main “something different” we can do begins with becoming aware of some kind of holding on or grasping—a hardness or tension. We can sense it in our minds and we can feel it in our bodies. Then, when we feel our bodies tighten, when we see our minds freeze, we can begin to soften and relax. This “something different” is quite do-able. It is not theoretical. Our mind is in a knot and we learn to relax by letting our thoughts go. Our body is in a knot and we learn to relax our body, too.

Basically this is instruction on disowning: letting go and relaxing our grasping and fixation. At a fundamental level we can acknowledge hardening; at that point we can train in learning to soften. It might be that sometimes we can acknowledge but we can’t do anything else, and at other times we can both acknowledge and soften. This is an ongoing process: it’s not like we’re ever home free. However, the aspiration to open becomes a way of life. We discover a commitment to this way of life.

This process has an exposed quality, an embarrassing quality. Through it our awareness of “imperfection” is heightened. We see that we are discursive, that we are jealous, aggressive or lustful. For example, when we wish to be kind, we become more aware of our selfishness. When we want to be generous, our stinginess comes into focus. Acknowledging what is, with honesty and compassion; continually training in letting thoughts go and in softening when we are hardening—these are steps on the path of awakening. That’s how kleshas begin to diminish. It is how we develop trust in the basic openness and kindness of our being.

However, as I said, if we use diminishing klesha activity as a measure of progress, we are setting ourselves up for failure. As long as we experience strong emotions—even if we also experience peace—we will feel that we have failed. It is far more helpful to have as our goal becoming curious about what increases klesha activity and what diminishes it, because this goal is fluid. It is a goal-less exploration that includes our so-called failures. As long as our orientation is toward perfection or success, we will never learn about unconditional friendship with ourselves, nor will we find compassion. We will just continue to buy into our old mindsets of right and wrong, becoming more solid and closed to life.

When we train in letting go of thinking that anything—including ourselves—is either good or bad, we open our minds to practice with forgiveness and humor. And we practice opening to a compassionate space in which good/bad judgments can dissolve. We practice letting go of our idea of a “goal” and letting go of our concept of “progress,” because right there, in that process of letting go, is where our hearts open and soften—over and over again.

Pema Chödrön is an American Buddhist nun whose root teacher was the renowned meditation master Chögyam Trungpa Rinpoche. Since his death in 1987, she has studied with Sakyong Mipham and with her current principal teacher, Dzigar Kongtrul Rinpoche. Her many popular books include The Places that Scare You, When Things Fall Apart, and Start Where You Are.

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