From the Heart
of Your Mind and Into Your Being
We Are All Baby Ducks
You may think it matters what happens. But what if the only thing that
matters is where you are experiencing from, where you are looking from? What if
you could experience all of life from a spacious, open perspective where
anything can happen and there is room for all of it, where there is no need to
pick and choose, to put up barriers or resist any of it, where nothing is a
problem and everything just adds to the richness of life? What if this open,
spacious perspective was the most natural and easy thing to do?
It may sound too good to be true, but we all have a natural capacity
to experience life in this way. The only requirement is to look from the Heart,
not just figuratively, but to look from the subtle energetic center located in
the center of the chest instead of looking out from the eyes and the head-and
not just to look, but to listen and feel and sense from the Heart.
In some spiritual traditions we are encouraged to look in the Heart,
and yet what does that mean exactly? Often we are so used to looking and sensing
through the head and the mind that when we are asked to look in the Heart, we
look through the head into the Heart to see what is there. Usually we end up
just thinking about the Heart. But what if you could drop into the Heart and
look from there? How would your life look right now? Is it possible that there
is another world right in front of you that you can only see with the Heart and
not with the mind?
In what follows, you are invited to explore this radically different
perspective and to find out what is true and real when the world and your life
are viewed from the Heart of Being. It may both delight and shock you to find
that so much richness and wonder and beauty lie so close and are so immediately
available to you. But don't take my word for it. See for yourself if your
experience fits with this simple yet profound way to shift in awareness to a
more complete view of your life, your world, and ultimately your true nature as
that openness, wonder, and beauty.
As an aside, some people are more visual, some are more auditory, and
some are more in touch with feelings or with physical sensations. One or two of
these modes are referred to in the exercises that follow. Feel free to translate
and use whatever mode is most natural to you. For instance, you might find it
easier to listen with your head or Heart rather than look from you head or
Heart. You may want to experiment with the other senses also.
Your Nature as Awareness
Right now as
you read these words, who or what are you really? Are you the body, mind, and
personality? Or are you the spacious awareness or aware space that these appear
in? What you are is this space. It is a remarkable space that is alive and
aware. You could say this is what you are made of: You are aware
Exercise: Take a moment to sense behind your eyes.
Turn your attention to the space behind your eyes. What do you sense there? If
you only refer to your experience in this moment, what do you find in the space
behind your eyes? Does this space have a capacity to experience sensation? Is
there awareness in the space behind your eyes? Don't worry for now what this
awareness is like or what you are aware of. Simply check if you are aware of
anything right now, anything at all. If you let go of any ideas about what
awareness is supposed to be like or what is supposed to happen in awareness,
then you can begin to explore this simple miracle of awareness going on behind
That aware space is the real you. It is what you
are made of, what you exist as here and now. It also turns out that everything
that really matters in life is found in this aware space. This is where love,
peace, joy, compassion, wisdom, strength, and a sense of worth are found. These
are qualities of your true nature as aware space. These are qualities of the
real you. Everything you might ever need, including everything you need to know
is to be found in that spacious presence behind your eyes.
I invite you to play in this spacious awareness. If you wanted to
find out about the nature of water, it would be helpful to play in it whenever
you had a chance. So if you want to find out about this aware presence that you
are, you might want to explore along as we splash around in the space of
One bit of good news: It doesn't matter at all for the purposes of
our exploration what you are aware of. It doesn't matter what you are
experiencing. It doesn't matter if you are happy or sad, healthy or sick, rich
or poor, enlightened or suffering, expanded or contracted. However, the only
place you can play in awareness is where awareness is right now. So as you
explore the awareness, you need to refer to whatever is happening right now, and
now, and now because that is where awareness is found.
Awareness Is Imprinted
Realizing your true nature as
awareness would be incredibly simple except for one thing: This awareness that
you are can be shaped. Just like water takes on the shape of the container you
pour it into, this awareness that you are is shaped by your thoughts, feelings,
desires, hopes, dreams, worries, sensations, and experiences. It is shaped by
everything that happens. Sometimes this shaping is so strong that it seems the
awareness has gotten very small and that you have gotten very small. This is not
really a problem as the awareness itself is not harmed and it can always expand
This awareness is not only temporarily shaped by experience, but can become
imprinted onto an experience or an object in awareness. You may have heard of
how baby ducks become imprinted in the first few hours of their lives: They will
follow whatever or whomever they are first aware of, usually the mother duck.
However, they can also be imprinted on anything, including a scientist who is
studying them, in which case, they will follow the scientist around.
There is nothing wrong with this; it helps baby ducks survive in the
wild to follow their mother wherever she goes. It is an inherent capacity of all
awareness to become imprinted, or conditioned, in this way. Every time an
experience leaves a lasting impression in your awareness, you have been
imprinted or conditioned by that experience.
However for humans, this imprinting is more complicated than for
ducks. You can be imprinted onto many different things. One of the things you
are most imprinted on is your body. You are so strongly imprinted onto your body
that most of the time, your awareness follows your body wherever it goes-just
like a baby duck follows its mother. Check it out. Get up and walk into another
room. Does your awareness stay in the room you just left or follow your body
into the other room? We are all baby ducks when it comes to our bodies.
Another thing you are profoundly imprinted on is your own mind or
thoughts (from here on when thoughts are mentioned, it will refer to the entire
range of internal experience: thoughts, beliefs, feelings, desires, hopes,
fantasies, etc.). So, when a thought, a fear, or a longing arises, your
awareness flows to that. Check it out. When you stop thinking one thought and
begin thinking another, does your awareness stay on the original thought? Or
does it follow your thoughts wherever they go? Isn't it kind of like a baby duck
following its momma across the pond and out onto the meadow and then into a
You have been imprinted onto your physical body and your mind. This
isn't bad. Just as with baby ducks, it does have some benefits for your
survival, although not always: Just as a baby duck will follow its mother onto a
busy freeway, your awareness will follow your thoughts into all kinds of silly
and sometimes dangerous places.
Since you are almost always aware of your body and your mind (because
awareness follows your body and mind around), you come to the mistaken
conclusion that you are your body and your mind. You fail to recognize that what
you are is the empty, spacious awareness that the body and mind appear in. You
assume, since they are almost always here, I am the body and the mind.
This is a simple and completely understandable mistake.
Unfortunately, it is also a colossal mistake and the source of all your
suffering. It's as if you had a fly on your nose that stuck around so long that
you decided you were the fly. Imagine how confused you would feel and act if you
believed you were a fly. You would spend all day eating rotten food and trying
to mate with other flies!
Well you are making as big a mistake when you conclude that you are
the body and the mind. It's not that there is anything wrong with the body or
the mind; it's just that they are not really who you are. All the problems you
experience are only problems for the body or the mind. The spacious awareness
has no problems. How can space have a problem? It can't be harmed or diminished
in any way. You can set off a bomb in space, and when the dust settles, the
space will be completely unharmed.
This mistaken identity as the body and mind creates all of your
suffering. If the body or mind were having an experience that you considered a
problem, but you realized that you were not the body or the mind, would you
suffer from those problems? Right now, are you suffering dramatically over the
problems of someone you have never met? Probably not, since they aren't your
problems. So what if none of your problems are really your problems? What if the
spacious awareness that you really are can't have
Exercise: Consider for a moment something you are
experiencing that seems like a problem. Without changing your experience or even
your knowledge and understanding of the problem in any way, check if the space
in which the thoughts or circumstances of the problem are happening has any
difficulty with those thoughts and circumstances. Does the space in which the
difficulty is appearing have a problem? Can space itself ever have a problem? If
for just a moment, you identify with the space that both you and the problem are
in, do you have a problem? Can you as the space ever have a
Recognizing yourself as aware space is a
radical shift in your usual identity or sense of your self. It may be a while
before you can really believe or, more importantly, consistently experience your
identity as aware space. We are profoundly conditioned or imprinted onto our
usual identification with the body and mind. You may discover you have a deep
and abiding conviction that you really are the body and your inner life of
thoughts and feelings. We don't give up our deepest convictions easily.
As you read this, you might want to hold open the possibility that
you are mistaken. Try out the possibility that you really are the space, and see
for yourself if this fits more with the evidence of your experience. If you can
temporarily set aside the conviction that who you are is your physical body and
the flow of mental activity, you will be better able to sense for yourself the
truth being pointed to here.
What It Is Like to Look Out
from the Head
As you were growing up and everyone
was teaching and conditioning you to follow the experience of your body and
mind, your identity moved into the body and head. Since your eyes, ears, nose,
taste buds, and brain are all located in your head, the awareness and the
identity also became localized there. Since the head is where your awareness
became located, that is where you now look, feel, and sense from.
As a result of awareness flowing through your head, it becomes shaped
by your thoughts. This wouldn't matter if you only had a thought occasionally,
but most of us have very busy minds. As a result, awareness is profoundly shaped
and limited by its tendency to flow through the head. Every little thought that
arises takes your awareness for a ride through inner landscapes of doubt, worry,
hope, and conjecture.
Most of the time these inner landscapes have only a slight
correspondence with what is really happening, and often they have absolutely
nothing to do with reality. Have you ever thought someone was mad at you, only
to find out he or she just had a stomach ache? So why do we pay so much
attention to our thoughts? Because every now and then, they are right. Every now
and then, a thought does correspond to something out there. As any psychology
student knows, an intermittent reward, or success, is more powerfully
reinforcing than a constant one.
So, you end up with your awareness flowing through your head and
through your thoughts. What is awareness like when it flows through thoughts?
What effect do your thoughts have on awareness itself?
Thought itself is a very small phenomenon. All of your thoughts fit
between your ears, so how big can they be? So when awareness flows through
thoughts, it becomes very small. Consequently, your sense of self becomes small
because fundamentally you are the awareness, so when awareness contracts onto a
thought, it takes on the size and shape of that experience.
However, when awareness gets focused onto something it also magnifies it.
Try it out: Pick up an object and focus all your attention on it. Does it appear
smaller or bigger when you focus on it? It tends to look bigger. When you
habitually focus on your thoughts, the content or meaning of them is magnified,
even as your awareness and the sense of self is contracted. When your awareness
is flowing so constantly to your thoughts and through the head, it becomes
chronically narrowed and limited.
This is not bad and even has some value at times for survival, but it
is also limiting and narrow. When your awareness is narrow and limited, you miss
a lot of what is happening. Much of reality is simply not noticed because when
awareness is contracted, unawareness is expanded.
a moment, put your hands around your eyes like a set of blinders. Does your
awareness of the room you are in get bigger or smaller? The room doesn't get
smaller, but your awareness of it shrinks-you are seeing less of the room. Now
notice: Does the part of the room that you are not seeing get bigger or smaller?
Of course what you are not seeing gets bigger if you are seeing
The net effect of being imprinted onto your body
and especially onto your head and your thoughts is that you tend to look out
from your head: You live in your head and look out from it. You see, smell,
hear, feel, sense, and ponder life with your head. This means that what you are
seeing, smelling, hearing, sensing, and pondering is limited by and filtered
through your thoughts. Your thoughts mediate between you and reality and
interfere with you seeing it more fully and more purely. They color it, change
it, and only consider part of it. In a sense, you are living in a dream, all
because you are looking out of your head and your thoughts.
This is so common that you don't even notice that this shaping of
awareness is occurring. You get used to it. Just as you assume that the body and
mind must be what you are because they are always present, you also assume the
world you see through your mind is the real world. You assume that things really
are the way your mind perceives them.
While it may be difficult to distinguish the effects of this
imprinting, you may be able to sense how typically narrow or tight or contracted
your perspective is. Because of the magnifying effect of this narrow
perspective, the content of your thoughts can seem quite huge and even
overwhelming. This is how you make a mountain out of a molehill. For a moment,
see if you can sense directly the shape of the awareness in this moment-not the
content of your thoughts-but the flow of awareness
Exercise: Awareness is flowing in this moment.
Just check, are you aware of anything at all? Really anything at all will do for
this exercise, including a thought arising in your mind or simply the words
appearing on this page. So if you are aware of something right now, where is
this awareness flowing from? Can you sense where the awareness is coming from?
Is it coming from your big toe, the ceiling, or does it seem to be coming from
What is the awareness itself like in this moment? Is it expanded and
open and flowing freely, or is it more focused and narrow? There is no right
answer, and it is always subtly changing, becoming narrower or more open. What
is it like right now-not the content of your experience, but the experiencing
itself? It may be the usual awareness that is shaped by flowing through your
head, but just notice what that is like.
Awareness that is
shaped by flowing through the head and by thoughts is typically tight and
constricted. Just as a muscle requires effort to stay contracted, this tightness
of awareness has an effortful quality. It is often not very satisfying, like
trying to drink through a very narrow straw. You can never quite get enough of
what is happening, so naturally you try harder: You think harder and try to
understand what is happening, which only narrows the view even more.
Awareness that flows through your mind creates an underlying sense of
there not being enough. Even if you are having a wonderful experience, there is
a sense of not being able to absorb it all, so you may want to hang on to it or
try to capture it some way (e.g. in a snapshot or home video) so that later you
can get more of the experience. This is all the result of looking through your
head. It is so habitual that it seems normal to feel so dissatisfied and
But what if there is another way of looking that shapes the world in
a completely different way-so differently that the world doesn't even appear to
be the same world? What would it be like to look from your
Heart?Living from the Heart
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