Reverse Meditation
· Insight meditation is simple—though not easy.
§ We observe and we allow.
Observe =Pay attention to experience arises in body‑mind.
Allow means not interfering with the natural flow of experience.
Over time one's identity begins to shift. We learn:
Whatever can be observed is Not the observer.
· Become less identified with objects of awareness and
o More identified with Awareness itself.
This is classical path of awakening—releasing what we cling to as “me.”
· As practice deepens (via retreat etc…)
o not unusual for Shadow to emerge.
Shadow =Suppressed contents of unconscious:
o Learned early in life were “bad,” “dangerous,”
We disowned these parts… We pushed them into uncons.
But--They were buried alive and sooner or later, they come knocking… typically in the form of intense emotions or desires
Shadow elements emerge at age repressed -undeveloped
Shadow work = reclaiming and developing these aspects
EG Anger not okay:
Suppress when it arises until it no longer arises
o Shadow work is to embrace these as self= to love and to educate (reparenting)
o But Here's the Rub:
Shadow material arises during meditation. And the instructions say: “Just observe. Don’t identify.”
· But can become subtle form of suppression
o We witness from a safe distance
(Witness Protection Act)
· But it needs to be felt, known, and reclaimed at visceral level
· Tibetan Buddhism offers a powerful alternative.
· Reverse Meditation (name)
· Instead of waiting for difficult experiences to arise--
o We deliberately step into them!
· Insight Meditation: we welcome the demons if they show up
· Reverse Meditation: We go looking for demons and invite them in for a banquet. (main course is You)
§ Allow them to devour you
· Grounded in Tibetan philosophical premise: Samsara is Nirvana; Nirvana is Samsara.
o (The deepest essence of suffering and the deepest essence of awakening are one (Not separate).
· We look for awakening in darkest places
o This is not a beginner’s practice!
Lighter Version
There is a more moderate way to work with this principle:
o Every day, go to the places that scare you-- and stay Awake!
o EG:
o Someone you dislike/ fear (Or Imagine)
o Activity that scares you—
o Each day- do one thing that feels uncomfortable
Essential guidelines:
· Stay present to your experience as continuously as possible
· Be completely non‑attached to the outcome.
o This is not a self‑improvement project--It is a meditation practice
· Never do anything that is harmful to yourself or another.
o And you don’t have to tell anyone: Inner work.
o The shortest path to the mountain top is the steepest
Rumi Poem
Chickpea and the Cook
