Music, meditation, & mental health

This is the seventh article from a guest writer, Kadampa Buddhist, and social worker. The others can be found here.

About 10 years ago when I was training as a social worker I studied and practiced the therapy of examining your past, culture, and values to understand yourself and others more; and became aware that music is quite an important aspect in my life. I had been brought up on classical music — unlike other members of my family I wasn’t that good at playing music, but I always loved to listen to it, even as a small child, and when I discovered pop & rock music in the late 1970’s & early 1980’s, that was it, I was hooked. ShaptavajraShawaddywaddy, Abba, Queen, then all the early 80’s Ska, and synth pop: Soft Cell, The Human League, ABC, Heaven 17, Ultravox, OMD, and New Order, leading onto indie rock like The Smiths, Echo and The Bunnyman, The The, and The Cure. I began to get into heavy metal rock a bit too, such as Iron Maiden and Whitesnake, and progressive rock such as Pink Floyd and Marillion. 

Going under

However, I know now that some of the music I used to listen to contributed to a build up of feelings of despondency, which culminated in a relatively serious few months of depression for me in the early 1990’s, when I was aged 21.  This peaked during my final year degree course, where I needed a couple of weeks’ break from the course.  Thankfully I received some excellent student counselling and I completed the degree course.  During the depression I suffered with insomnia, cold sweats, anxiety (being prescribed medication for anxiety), migraines, occasional panic attacks, apathy & overeating. There were other social factors too that contributed to the depression, such as too much alcohol & cannabis, peer pressure, the shock of my first attempts at working life, living away from home for the first time, & the pressures of the final year degree course; but I feel that a lot of the music I was listening to was a major contribution. I would enjoy the music, but then later feel heaviness and sadness in my heart. A lyric from one song comes to mind:

It was a bite of a night gone wrong and the effect of listening to negative songs.

Who sang this & what song, answers on a postcard please? Another song that springs to mind is called ‘Going Under’, a charming little song about alcoholism:

Can you understand it’s the way I choose to be.  Everything seems so easy this way but I’m going under fast. Slipping away. Am I so crazy???

Listen to the voice of Buddha

The anxiety I experienced made me want to find out how to deeply relax. I investigated yoga and Buddhist meditation, discovering that there is a direct correlation between your breath and your state of mind, and so by learning to breathe deeply you can completely dissipate and even eradicate any feelings of fear and anxiety.

In The New Meditation Handbook there is an explanation of how to experience inner peace and contentment just through breathing meditation:

When the turbulence of distracting thoughts subsides, and our mind becomes still. A deep happiness and contentment naturally arise from within.

Perhaps the mental health distress I was experiencing in the early 1990’s was awakening me to a potential higher level of consciousness. The interest in meditation led me to Buddhism. I became fascinated with Buddha’s teachings on impermanence, karma, & emptiness (the nature of reality), then later his teachings on love and compassion.

For a while I stopped listening to music. In 1995, I sold my whole record collection at Darlington Market for £5. I missed out on most of the Britpop of the 90’s, not listening to music until the early 00’s, re-discovering Madonna, U2, the Chilli Peppers, and one of my favourites, World Party.

The 7 years or so where I stopped listening to music was one of the happiest periods of my life. Partly I believe due to me not listening to any music, but also partly to do with my enthusiasm at the time for my meditation practice and me living in a community of likeminded people. The happiest times of my life have been when I’ve been living with others, whether friends or family, and the unhappiest times have been when I have been more isolated, with little social contact.

In time, I think I have matured, and now just take music for what it is; the music that I like being a simple pleasure to enjoy in the moment, which uplifts your spirits. There is a danger that any pleasure becomes meaningless or a big distraction, leading to strong minds of attachment to worldly pleasure; but I have found that with mindfulness and an uplifting of the mind, music is great! I have now realised the middle way between hedonism/pleasure and austerity/no pleasure. If it uplifts your mind and has no damaging side effects, then why not enjoy a little music to help you experience happiness from within.

This Strange Engine, called Marillion

I am grateful to have re-discovered Marillion, whose new singer Steve Hogarth put the soul back into rock music. Some of their songs are quite spiritual, with a whole album entitled ‘Happiness Is the Road’ mostly about staying happy in the moment. Then they have classic tracks such as ‘The Space’ and ‘This Strange Engine’, seemingly about the love and interconnectedness between our self and others. Their concept album ‘Brave’ is about a lady in mental health distress — suffering from epileptic seizures and contemplating suicide. That may sound heavy, but listening to it can be quite uplifting, perhaps cathartic, helping us release the negative emotions we can all get sometimes. Other songs include: ‘Gaza’ (about being a child caught up in a war torn country), ‘A Voice From The Past’ (about not having good sanitary conditions in the country where you live), and ‘El Dorado, (where there is empathy for people who have recently been caught up in the refugee crisis).

These songs have helped me increase my compassion, to move away from my own trivialities and selfish concerns, to be more aware of people in less fortunate situations than myself, and to do something about this. In the book Universal Compassion there is an explanation of how contemplating and meditating on compassion can help move our mind away from our own self-concern:

Instead of being concerned with our own problems, which serves only to make us depressed and unhappy, we should consider the difficulties of others. In this way, we will begin to feel sympathy for them. If we apply this to everyone we meet – friends, neighbours, strangers, rich or poor – we will find every ordinary being has problems.

While my empathy and compassion are increasing with this music, I am also reminded of ‘bliss’. As well as finding Marillion’s music meaningful, I find it blissful — the sounds of the guitar, the keyboards, the colourful lightshows during live gigs, all appearing to my mind and contributing to my bliss. The guitarist Steve Rothery plays many beautiful melodic guitar solos. and there are times when I just close my eyes, listen to the beauty of his music, and go into a small meditation, savouring each note that is being played.

There is a Buddhist practice of mentally offering beautiful things to your Spiritual Guide or Buddha, or of mentally giving away pleasant experiences, which has the effect of increasing and refining the enjoyment of bliss even more. Recalling a blissful experience in meditation can help you to concentrate in meditation. When not in meditation too, recalling a blissful experience can help you feel happy and focus on what you are doing.

Remember Stan ‘Your biggest fan’

Connecting with the singers and musicians can be a positive experience.  Fandom is an interesting concept. The whole set up at live gigs where the band are up on stage, at a higher level than you, and you can be singing and dancing, raising your arms up in the air etc, which can lead to us exaggerating our admiration of the singers and musicians we are enjoying, perhaps literally putting them on pedestals and idolising them. These days I either like to be at the very back of a live gig and observe everything that is taking place, or to stand a few rows from the front and take in and experience everything that is occurring. I see myself more of an observer of the music, taking a step back from it. I don’t totally immerse into the music and be one with it.

The singers and musicians themselves would probably say, don’t look up to me!? Mentioning no names, but many of the artists I mentioned at the beginning of this article have had issues with depression, drink & drug addiction, and relationship issues. Some of it I guess goes with the lifestyle, and some is just part of being human. Perhaps when I was younger there was a bit of transference taking place when listening to some of these people sing and play music in that there was a subconscious redirection of the feelings I had for the singer to feelings the singer has to the person they are singing about. Then, if they were unhappy feelings from the singer, I would subconsciously get unhappy. Today, I see pop & rock stars in a different light. They are very much human, like the rest of us; and some can be people that you can connect with and get to know. Despite similarities to us, they can have a very different lifestyle, the highs and lows of live shows and touring, the loneliness once back to normal life at home, fame & some fortune, big boosts to their egos, and clashes of personalities and disharmony when a band stagnate or split up. I now try and see musicians I like as fellow humans and encourage them to keep playing and performing, and to also try as much as possible to get on with each other, to keep on helping make their fans and themselves happy through the music they play. In the book Universal Compassion, it is said that:

If we sing a pleasant song to make others happy, so that they forget their worries even for a short time, this is also a virtuous verbal action.

In September 2018 I went to see Soft Cell play their farewell show, at The London O2. One song that surprised me was ‘Frustration’. It sounded as if they had stripped it down musically to its original version and added a few up to date topical lyrics:

I’m just an ordinary bloke, I wanna do so many things, I listen to my wife she’s nagging me, I listen to my kids they’re screaming. They want more things. They want iPads. They want mobile phones. I just can’t stand it anymore. I’m having a nervous breakdown.

It sounded so relevant to our lives and society today. I think Marc Almond identified at an early age how dissatisfied many of us can be in our normal, material, domestic lives. Such songs of suffering can raise awareness of the unsatisfactory nature of many aspects of our lives and contribute to dealing with the fear and stigma that still exists in our society towards mental health distress.

I have followed Marc Almond’s solo career a little over the years. Marc has been a ground breaker and pioneer in many ways. Having difficulties with a learning disability – autism I think — in his early life, receiving threats and beatings on stage at early Soft Cell gigs, and his example of being a confident gay man in our modern society has helped shape a better society. Those within the LGBT group, and vulnerable people such as those with learning disabilities and/or who have mental health difficulties, are more accepted and included in our society these days.

The Lunatics Have Taken Over the Asylum

I work in social care with adults with learning disabilities and I have also worked in mental health services. I understand sociology a bit and that is why I am sharing this article — to contribute to a social change towards people who have mental health difficulties. I love watching old clips from the 1970’s and 1980’s of our society and the popular music back then. There were some top pop and rock bands with some quite apt and ground-breaking names. Madness, Soft Cell and Fun Boy Three with their song; ‘The Lunatics Have Taken Over the Asylum.’ Mental health issues were just beginning to come to the forefront of societal view, and these bands and songs have played a part in raising awareness of the institutional care and abuse received by people with mental health problems. We now live in a slightly improved society in terms of both how we treat and view those with mental health distress, and hopefully this improvement will continue.

It’s great that today there is a societal shift towards people being more open about mental health difficulties. Fairly recent examples from the boxer Tyson Fury, Lady Gaga, and even Prince William and Prince Harry, about varying degrees of mental health distress they have experienced have been liberating for so many people. Maybe more and more people will also be able to find their ways toward meditation, mindfulness, and even Buddhism, which I think everyone can benefit from on some level.

I was in my early 20’s when I suffered with depression, and from documentaries I have recently seen about mental health it is not uncommon for the younger generation, say people in their 20’s, to go through some mental health difficulty. It is perhaps a phase many young people work through as they find their feet in life. However, mental ill health can happen to anyone! – young, old, male, female, rich, and poor. The mental health charity MIND says that:

Approximately 1 in 4 people in the UK will experience a mental health problem each year.

I do believe that at least half the battle with mental ill health is sociological, in that as a society we need to acknowledge that we all have mental health distress e.g. stress, anger & grief, and that depression is very common. There does seem to be a more open attitude to mental health difficulties now.  Social media is playing a part in opening up these attitudes, with various support groups on Facebook and Twitter for people who suffer from specific mental health diagnoses.  Perhaps, though, there is a danger in getting stuck there, identifying with our mental health distress too much, and not looking for answers to help reduce and heal our distress?

clouds in skyI think half the battle is acknowledging that we can all get mental health distress, but I do believe we can all get better too! As stated, acknowledging our mental health distress is a first step, and eventually we can do this with every moment of our mind so that, as soon as any distress arises in our mind, we are mindful of it. When we do this, quite often the distress subsides. These are just thoughts. All thoughts and feelings are just temporary aspects of our mind. We can give our thoughts too much energy and, yes, some of them can be dark and scary; but they are just thoughts. My friend Marc in his recent live version of Soft Cell’s ‘Frustration’ sings about thoughts we may have towards our boss:

I could be a great dictator, Then I could, I could kill my boss, I have these thoughts, these dark thoughts, I wanna push them away, push them away.

This is the problem — we want to push our thoughts away, fight with them, suppress them, conceal them with something else, perhaps a sensory enjoyment, or some physical or verbal activity or distraction. In the book How to Understand the Mind it states that:

The true nature of our mind is clarity, which means it is something that is empty like space, always lacking form, shape and colour…. Our thoughts are only temporary minds, and very unstable. They suddenly arise and quickly disappear, like clouds in the sky.

If we could just learn to sit with our thoughts and feelings we would learn that they are just like clouds in a sky that come and go, and that underneath them is a clear mind, like the clear blue sky, the true nature of our mind, which is peace. Then if we learn to access this peace, which is inside all of us, we can learn how to stay happy & mentally strong all the time.

I find through observing my own mind that feelings of depression are like an inner anger inside us. Perhaps something we are annoyed about or unable to express, and therefore it stays inside us as we churn things over in our mind. It’s good to learn to express how we are feeling, and ‘get things off our chest’; but, also, meditation and mindfulness is another tool, and can help us become aware of any unhappy feelings in our mind, to try and let go of them and replace them with more positive feelings.

Nowhere Now?

Ward Thomas are two young sisters who mainly sing country songs, many of which they have written themselves. They’ve had a recent single called ‘No Filter’ which is about self-acceptance. They say themselves that it is about learning to accept who we are and to embrace every aspect of ourselves — in a world where we are tempted to cloak our lives in a filter online, with social media etc.

 

Buddhist contemplations on music

Music is everywhere, and is part of every culture, including Buddhist ones. There was one Buddhist meditation master in Tibet, called Milarepa, who used to sing all of his teachings. There is a story of Sadaprarudita told in The New Heart of Wisdom, and how his teacher Dharmodgata explained emptiness, the nature of reality, to him using sound as a basis. How is a musician able to produce their music? Where is it? Can you point to a part of the music, and say “there it is”? I love a good traditional rock band: singer, lead guitar, bass, drums, (& perhaps a keyboard) — and it takes all these parts and chemistry together to form the music of that band. There are many parts: the minds, intentions and memories of the individual members, the instruments they are using, and the collective chemistry and sounds coming from them as a whole. Not one of these individually is the music, and yet take even one of them away and the music of that band vanishes.

Where exactly can you say the sounds and music are? Where does each note come from? And where does each note go? What is that space between the notes? Where did one note end and the next begin? This is contemplation on the emptiness, or lack of inherent existence, of the music. The music is not ‘out there’ anywhere. There is no real coming or going. Each elaborate piece of music or song was imputed by our mind on a stream of sounds, each sound coming from nowhere and going nowhere in order for the next sound to arise, and our minds imputing some kind of continuum on that, to end up with the music we love.

The point is, we describe a ‘thing’ as if it were really out there being a thing, we try so hard to label it and itemise it and make it even more of a ‘thing’ — when in fact it came from nowhere and went nowhere, and is completely empty of existing out there or from its own side.

In the Buddhist story Dharmodgata asked Sadaprarudita:

Where does the sound of the lute come from and where does it go to? Does it come from the strings, from within the lute, from the fingers of the player, from his effort to play, or from elsewhere? And when the sound has stopped, where does it go?

Buddha in rainbowMusic depends on other things for its existence, which means it is empty of inherent, or independent, existence and is a mere imputation or projection of the mind. You cannot find it existing anywhere outside the mind, however hard you try. If you cannot find something existing outside the mind, or from its own side, you can know it doesn’t exist there. For example, we cannot find a dream existing outside the mind or from its own side, so we know it doesn’t exist there. So, where does a dream exist? Where does music exist? Where does anything exist? Everything depends upon the mind.

Although music is empty of inherent existence, it can still appear in dependence upon many causes and conditions and, when they cease, it can no longer appear. Therefore, there is nothing solid or objective about music – it is a manifestation of its emptiness, with no more concrete existence than a rainbow appearing from an empty sky.

Understanding this makes listening to music even more beautiful and blissful. And in general, the more blissful the mind, the more blissful the music becomes, proving again that the object depends on the mind. Test this out for yourself, please do an experiment if you can: next time you listen to music, see if you can find it, and report back. Any type of music, even heavy rock. Buddha would say: ‘it is all arising from empty like space.’

I love going to live gigs, but I always want the gig to last longer, maybe into the night. When it’s over, where has all that music gone? It’s finished, gone, now just a memory in our mind. So, when at a gig or when listening to music I try and savour every moment of the music, every note, relax and enjoy.

With a little help from my friends

Picture1.pngEverything in moderation. I’d recommend a good life outside of music too, good social contacts, loving relationships, a job, regular income, exercise, and especially spiritual meaning. Making music can be a way of offloading and expressing how you are feeling, but yes it can be quite negative for the listener if there is some transference of any negative feelings from the singer to the listener, and we can get really attached to music, it taking us to a completely different world where we can find ourselves too often, not dealing with the present people and challenges in our lives. Maybe though, through just accepting what music is, a simple enjoyable pleasure, and learning how to become mindful of every moment of our lives, we can enjoy music more, becoming mindful of every note and every sound.

I am grateful for all the music I have encountered in my life so far, even if some had a negative effect on me when I was younger. It’s brought me to where I am now, and I have learnt to listen to music in a different light. If I hadn’t gotten depressed when I was younger, I wouldn’t have found the answers to questions I was looking for, nor the techniques I have learnt to deal with and transform problems and difficulties.

Personally, I believe that whenever someone is having some mental health crisis in their lives, it’s almost like a spiritual or existential crisis. We are all very sensitive souls, and when we are getting way too sensitive to cope, this can be an indication that we need to try and get some help, talk with someone; and perhaps there could be a spiritual life of some sort available for you.

It’s great that people are now talking more about mental health in our society. Long may this continue! Please do seek help if your mental health distress is getting too much. It’s nothing to be ashamed of. We all have it. Find someone to talk to about it.

Over to you. Comments for the guest author and other readers are very welcome.

Detoxing our daily life

8 mins read.

Temple on Sept 25We talk a lot about toxic relationships, poisoned environments, and so on, but according to Buddha all outer poison comes from the three inner poisons of attachment, hatred (or aversion), and ignorance. I don’t think we have to look far to see the effects of actions fueled by unbridled greed, intolerance, indifference, and basic confusion. I could put a long list here, or you could just turn on the news.

Carrying on from this article on the three nons, which help us overcome our delusions on even our busiest day.

Meanwhile, when not overtaken by these delusions, people everywhere are also doing extraordinarily brave and unselfish things for others, sometimes at the cost of their own comfort or even lives, such as those trying to put out fires in the Amazon or rescue tortured animals. It restores hope in humanity, seeing these welcome glimmers of clarity, sanity, and kindness that arise from our pure Buddha nature. They are reminders that no one is inherently evil, that we are all good at heart; but that we fall tragically victim to our unpeaceful, uncontrolled thoughts and bad karma. It is the delusions that have to go.

Glimpsing a pure land

I got a good feeling for what it’s like for thousands of people to practice being peaceful and considerate for several days in a row at the recent epic opening of the fifth Kadampa world peace temple and the International Fall Festival. It was magical, to be honest. Deeply inspiring. A lot of fun. You see the goodness at the heart of all of us, and how it is perfectly possible to bring it out of each other if that is what we decide to do. We don’t need to stay petty, or selfish, or vindictive, or addicted to the drama of attachment, pride, and other delusions – we do have a choice here. Back home, we can become examples for others rather than just join back in the fray.

Sometimes we can see the value of a state of mind by extrapolating it to include everyone – what would this world be like, for example, if we all tried to practice non-harmfulness, never deliberately causing pain to others? Where would be the wars, the pollution, the shootings, the inequitable distribution of resources, the starvation?

Even if that seems too much to hope for, knowing what a pure land this would create we can at least start by practicing non-harmfulness ourselves and sowing the karma for a kinder more peaceful world. This is not idealism – this is creating a new reality based on compassion and a wisdom that understands the power of our mind and takes Grand Canyon 3responsibility for our own thoughts, actions, and experiences. Rather than demonizing each other, thus remaining a victim of our own anger and frustration and very muchpart of the problem, it would help all of us a lot more to recognize the real demons that lurk within our own hearts — and turn this sorry situation around. That’s what Buddha basically said, anyway, and I agree.

Non-ignorance

(We’re on the third non, non-ignorance or wisdom.) Geshe Kelsang said in his 2000 Mahamudra teachings that all subject minds and object things arise simultaneously from karmic potentialities in the root mind, like waves from an ocean.

Mahamudra meditators therefore conclude that all the many appearances we perceive, such as the world, the environment, enjoyments, beings, our friends, and our bodies are all waves of the ocean of our consciousness. They do not exist from their own side at all. They exist as mere appearance to mind. This is very close to saying that they are mind, but they are not actual mind. They are not separate from mind. They are the nature of mind.

Everything appearing to you right now, including the words on this screen, is coming not from outside your mind but from inside. Truth! We know this if we take the time to do the analysis of looking for things with wisdom and get that insight into the mere absence of the things we normally perceive, the endless space-like emptiness of all that exists. Whatever it is we are currently grasping at, it’s not there! Grasping is as futile as trying to drink water from a mirage or grasp hold of a reflection.

This is one reason why objects of attachment such as handsome people keep slipping through our fingers; and the more we grasp the quicker that seems to happen.

temple in SeptemberIf things are not out there, yet they appear, then what else can they be other than mere aspects or appearance of our mind not other than their emptiness? As Venerable Geshe Kelsang says in his new book, The Mirror of Dharma:

When we see our body, in truth we see only the emptiness of our body because the real nature of our body is its emptiness. However, we do not understand this because of our ignorance.

Geshe Kelsang has said that “anything can appear due to karma”; and it seems that anything does appear! – our mind is constantly throwing up new appearances, day after day and life after life, like an ocean throwing up waves, some of it quite cool, most of it really crazy.

We manage to grasp at all of it, we are “deceived by grasping at things as they appear”, ie, they appear outside our mind, nothing to do with us. This means that if they’re attractive we want them (attachment) and if they’re not we want them gone (aversion). But if none of this exists outside our mind, these poisonous responses are a horrible and beginningless waste of time.

So much suffering we have had already since beginningless time, really way too much.

And so much more suffering awaits us all if we don’t stop doing this. I think it is good to keep remembering this every day until it sinks in and we commit to detoxifying our mind of the three poisons once and for all. These two verses from The Three Principal Aspects of the Path, transmitted to Je Tsonkghapa by the Wisdom Buddha Manjushri, provide a graphic and heart-wrenching contemplation of our existential predicament. Applied to oneself, this swiftly brings on renunciation, and applied to others, bodhichitta.

Swept along by the currents of the four powerful rivers [birth, ageing, sickness and death],
Tightly bound by the chains of karma, so hard to release,
Ensnared within the iron net of self-grasping,
Completely enveloped by the pitch-black darkness of ignorance,

Taking rebirth after rebirth in boundless samsara,
And unceasingly tormented by the three sufferings [painful feelings, changing suffering and pervasive suffering] –
Through contemplating the state of your mothers, all living beings, in conditions such as these,
Generate the supreme mind of bodhichitta.

Just as the moon’s reflection in a lake cannot be separated out from the reflecting lake, so nothing that appears to us can be separated out from our reflecting awareness. If there is nothing “out there”, what exactly are we grasping at? We have to stop. If not now, in this precious human life, then when?

Practice all three nons in this context

view from planeI think it’s helpful to practice all three nons in this context. When an attractive object appears, such as sweet potato fries or a beautiful Fall aspen tree or even the huge Rockies seen through the window of this airplane, I can understand that these are not out there, and enjoy them as a mere appearance or reflection. I can know that when I attain liberation by purifying my lake-like mind, I will be able to enjoy pure appearances forever, and infinitely better ones to boot! This is all non-attachment.

When an unattractive object appears, such as someone arguing with me about politics, I can accept it as simply a wave-like arising within my own mind, resulting from my own karma, and let it go, not getting caught up in it.

And whenever something feels even more solid, fixed, and real than usual, this appearance itself reminds me that it is not real at all — just as a moon appearing in a lake reminds me that it is just a reflection, not outside the lake. Change the lake-like mind, the reflection changes automatically.

Practicing this with Tantra

latest temple photoWe can practice the three nons within our Tantric practice too.

  1. Non-attachment: If I encounter an object of desire, instead of generating attachment I can remember the faults of attachment, as explained in this first article. I can remember that all samsaric enjoyments are changing suffering and paltry compared with the pure enjoyments of enlightenment. I can remember that my mind is mixed with Guru Heruka’s mind of bliss and emptiness, and is giving rise to the appearances of the four complete purities – the body, environments, enjoyments, and deeds of Buddha Heruka or Vajrayogini, like reflections in a completely pure lake. Since this Grand Canyon or handsome fellow etc is in fact the same nature as the bliss and emptiness of my mind, he/she/it gives rise to even more bliss. In other words, I can have my cake and eat it. (As opposed to the frustration of trying to hold onto it with attachment, wherein I can neither have my cake nor eat it.

2. Non-hatred: If I encounter an unpleasant person, I can remember that this person is not their delusions, in fact they are a future Buddha, in fact they ARE a Buddha. And, just as important, I want them to be a Buddha. Ideally right now. This is the highest form of love and compassion, and will remind and inspire me to be Buddha Heruka.

3. Non-ignorance: When things get too real, I can remember that this is showing me that things are NOT real, just like that reflection of the moon. Everything is mere name, a manifestation not just of emptiness but of the extraordinary non-dualistic clear light bliss of my mind; and I am more inspired to be Buddha Heruka.

You can read more about the three nons in Universal Compassion and How to Understand the Mind.

Over to you: I’d love to hear more from you in the Comments below on how you practice this instruction. It is such a vast and beneficial practice, given that it covers our three main delusions and all our waking hours! And there are so many different ways to go about it.

Related articles

More on non-attachment

More on non-hatred

There is nothing out there, out there

Reflections in a clear lake