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The Ego and Spiritual Development
Many spiritual philosophies recognize the ego as an obstacle to
spirituality. Buddhism is one doctrine that offers solutions to the
problem
through its meditation practices.
Part of the "ego problem" is due to the physiological fight or flight
reaction. This is the evolved response to perceived threats to safety,
status or territory that occurs in many animals. The result of the fight
or
flight reaction is anger or fear or other negative emotions. You can
counteract the fight or flight reaction with relaxation. Because relaxing
meditation or relaxation exercises can help reduce the flight or fight
reaction, it can have the effect of reducing the ego. This is one reason
meditation and relaxation exercises can help promote spiritual
development.
To actually diminsh the ego, however, is easier said than done. Several
Buddhist practices provide help. These include:
1) A daily practice of relaxing meditation or relaxation exercises. The
previous sections in this chapter describe meditation in more detail and
the
chapter on relaxation describes how to use relaxation exercises.
2) Development of the habit of trying to do things throughout the day in a
relaxed manner. Sometimes this practice is called "mindfulness" and may
involve doing daily tasks in a meditative manner.
Mindfulness
A helpful aide to mindfulness is to use the following mantra in rhythm
with
inhalation / exhalation:
concen / tration
relax / ation
This mantra can be used during various daily activities such as cleaning
the
house, wa****ng the dishes, showering, etc. While you use the mantra, be
aware that "concentration" means to fill the mind with the mantra to
displace negative thoughts like worries or other things that are
upsetting.
"Relaxation" should remind you to be as relaxed as possible. The mantra
should be used in a relaxing manner not hurried or tense.
Walking Meditation
Walking meditation can also be part of a mindfulness practice. As you
walk,
inhale for three steps and think "and", then exhale for three steps and
count "one", continue counting to ten. You don't have to use three steps
if
that is uncomfortable. Use whatever number you find most comfortable with
the rate at which you are walking. Then after you cound ten breaths, say
the
following phrases to yourself:
My mind is relaxed and empty.
I am not thinking about anything.
I am not attached to anything.
I am living in the present moment.
Then repeat counting ten breaths in rhythm with your steps, repeat the
phrases and continue like that as you walk.
The phrases remind you to let go of whatever thoughts might be in your
mind
and to relax your mind and body. Attachments might be any thoughts that
are
causing you to be upset, something you want and don't have, or something
that you don't like. Living in the present moment is not any special state
of awareness or special focus of the mind. It is simply the state of being
when you are not caught up in thoughts in your own mind. Not worring about
the past, future, or deep in thought about anything in particular. If you
are simply conscious of what you see in front of you while you walk
without
thinking about anything else, you are living in the present moment.
3) An awareness throughout the day as to whether you are tense or not and
making an effort to relax when you notice tension arising. The previous
section in this chapter on Insight meditation can be helpful in increasing
awareness of when tension arises.
This is a life-long process. It is not something you can attain once and
then coast along afterward.
One of the pitfalls of this path is the tendency to use concentration in
meditation to suppress thoughts or emotions. This is not the right use of
concentration. To avoid this, one must be aware of tension - tension is a
sign of suppression. The antidote to it is to increase the amount of
relaxation in the practice.
The correct approach is to use both concentration and relaxation.
Concentration, for example on a mantra, or on a guided meditation, keeps
the
mind from dwelling on and reinforcing negative mental habits. Relaxation
counters the fight or flight reaction those mental constructs may have
induced.
However, in some cases thoughts and emotions need to be analyzed
consciously. This is especially true when we don't know why we feel a
certain way. Sometimes, strong emotions need to expressed. The proper
balance between analysis, expression, concentration and relaxation is
something that each person must find for themself. It is part of spiritual
development because it allows one to live according to their spiritual
values by reducing interference from anger and fear, the fight or flight
reaction, the ego.
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