Meditation Worksheet

State the thought that disturbs you in your meditation and then ask:

1. Is it a dream or reality?
2. a) Is it relevant in this moment?
3. b) Is it useful in this moment?
4. c) Is it conducive to peace in this moment?
5. d) Am I out of it?
6. What are the feelings hidden in the dream?
7. a) What are the causal feelings – likes and dislikes?
8. b) What are the consequential feelings – the maze of other feelings?
9. c) Do I want to be peaceful?
10. d) Keeping the causal feelings alive, can I attain peace?

III. What are the incompleteness equations hidden in the dream? (I+X=C)

1. a) If these desires get fulfilled, will I get lasting peace?
2. b) What is my own history?
3. c) Am I attaching myself with something permanent?
4. d) Can incompleteness ever give completeness and freedom?
5. What are the general conditionings hidden in the dream?

State these conditionings and analyze them separately:

1. a) Is it reality?
2. b) What is the reality?
3. c) How do I feel when I am attached to this wrong notion?
4. d) Do I have any reason that is not stressful to go on holding on to this belief?
5. e) Do I have any reason to drop it?
6. f) How do I feel if I drop it?
7. g) What is preventing me from giving up this painful story?
8. Whose business?
9. a) Am I stepping out of my own business and interfering?
10. b) What is my real business in this moment? (The Turnaround)
11. Why should I give up my real business ever?

Show Image

Examples of Some Sharp Inquiries

Some beautiful examples of the work done by a very wise student, Tai Tipton from USA:

I Disturbing thought during meditation: Why do I get soooo irritable with Cannon (her son) so easily?

1. Is it a dream or reality? It is a very agitating dream.
2. a) Is it relevant in this moment? Not at all.
3. b) Is it useful in this moment? Never is.
4. c) Is it conducive to peace in this moment? No.
5. d) Am I out of it? I am not unfortunately.
6. What are the feelings hidden in the dream?
7. a) What are the causal feelings?

I like when my son listens to what we are telling him to do

I dislike that he is so stubborn

I dislike that we have to tell him so many times to stop doing something or to go do something

I dislike getting onto him

I dislike that I am raising my voice at him

I would like if he wouldn’t be so obnoxious when Atlas cries, I am so overwhelmed.

1. b) What are the consequential feelings?

anxious, irritable, mean, overwhelmed, exhausted/mentally drained feeling

1. c) Do I want to be peaceful? Yes. So very much.
2. d) Keeping the causal feelings alive, can I attain peace? No it is not possible.

III. What are the incompleteness equations hidden in the dream?

I + my son’s ability to listen = C

I + my son’s resilience = IC

I + my son doing it the first time he is asked = C

I + getting onto him/raising my voice = IC

1. a) If these desires get fulfilled, will I get lasting peace? No. I would just dream up something else.
2. b) What is my own history? I feel that I am trying to be “mom” all the time that when it comes time to settle in and play with Cannon I can’t because I felt so stressed from dealing with his rebelliousness or feelings of him “not listening” to us the first time that I am missing the times that I get to be a kid with him. I am exhausted playing the adult all the time. It is very hard to know you can’t change a person’s behavior, especially you child.
3. c) Am I attaching myself with something permanent? Oh gosh no, he is such a great kid. These moments are never all the time.
4. d) Can incompleteness ever give completeness and freedom? No, it isn’t possible and I can only do so much as a parent. I just don’t want to feel stressed out doing it.
5. What are the general conditionings hidden in the dream?

Kids should do what they are asked the first time.

Kids should not be so stubborn

Parents should not have to raise their voice all the time

Parents should be able to ask once

1. a) Is it reality? hahahaha!
2. b) What is the reality? The reality is, kids will be kids. Parents will be parents. It is how we react that will make the difference.
3. c) How do I feel when I am attached to this wrong notion? I am restless
4. d) How do I feel if I am detached from the wrong notion? Relieved.
5. e) What is preventing me from give up a painful story? Myself.
6. Whose business?
7. a) Am I stepping out of my business and interfering? Yes, I am. I just feel as a parent I need to control the situation, which isn’t quite the case all the time.
8. b) What is my real business in this moment? Maintaining peace and detached compassion for my son and in my own understanding I will obtain this.
9. Why should I ever give up my real business? I should never need to ever.

II. Disturbing thought during meditation: Why would they have started eating without us? We were 30 minutes late. Really?!

1. Is it a dream or reality? Dream.
2. a) Is it relevant in this moment? No.
3. b) Is it useful in this moment? Not at all.
4. c) Is it conducive to peace in this moment? Not at all.
5. d) Am I out of it? Nope.
6. What are the feelings hidden in the dream?
7. a) What are the casual feelings?

I don’t like that they ate without us

I don’t like that I worked hard cooking my food for no one to try it because they have already ate.

I don’t like that I could’ve not cared and not made as much food as I did.

1. b) What are the consequential feelings? Irritated.
2. c) Do I want to be peaceful? I really do!
3. d) Keeping the causal feelings alive, can I attain peace? It isn’t possible.

III. What are the incompleteness equations hidden in the dream?

I + not rushing around to cook for everyone = C

I + everyone waiting to eat with us = C

1. a) If these desires get fulfilled, will I get lasting peace? No.
2. b) What is my own history? I found it rude as I find family to be rude sometimes.
3. c) Am I attaching myself with something permanent? No. it isn’t permanent at all.
4. d) Can incompleteness ever give completeness and freedom? No, it would only be temporary.
5. What are the general conditionings hidden in the dream?

People should wait on their family to eat Christmas dinner together

People should be more considerate.

Family should know better.

1. a) Is it reality? Not in my family apparently.
2. b) What is the reality? The reality is everyone is compulsive and sometimes not very thoughtful.
3. c) How do I feel when I am attached to this wrong notion? I was disheartened.
4. d) How do I feel if I am detached from the wrong notion? Better, peaceful.
5. e) What is preventing me from give up a painful story? Me!
6. Whose business?
7. a) Am I stepping out of my business and interfering? Yes, I most certainly did.
8. b) What is my real business in this moment?

I should wait on people to eat, I should be considerate of others and try to understand what others are going thru, especially immediate family.

1. Why should I ever give up my real business? There isn’t a good reason I can think of!

III. Disturbing thought during meditation: When will Chase (her husband) be more passionate about his Change?

1. Is it a dream or reality? It is a dream I dream too very much of.
2. a) Is it relevant in this moment? Never is.
3. b) Is it useful in this moment? Not at all.
4. c) Is it conducive to peace in this moment? No.
5. d) Am I out of it? I am not.
6. What are the feelings hidden in the dream?
7. a) What are the causal feelings?

I would like for Chase to find something that makes him happy

I don’t like that he works so many hours away from his family

I don’t like that he isn’t working on his spiritual growth when he knows it’s something he needs in his life

I don’t like that he isn’t working on his schooling to make necessary changes

I don’t like that he complains all the time and I can’t do anything for that

I don’t like that I can not help him out much

I like when my husband is home

I like when my husband is happy

I like when my husband is meditative and at peace

1. b) What are the consequential feelings? Sad, lonely sometimes, sometimes upset, helpless
2. c) Do I want to be peaceful? Yes, I really do. Always.
3. d) Keeping the causal feelings alive, can I attain peace? No.

III. What are the incompleteness equations hidden in the dream?

I + My husband’s happiness = C

I + My husband’s work load = IC

I + My husbands unhappiness = IC

I + more time with Chase = C

I + a more like-minded partner = C

1. a) If these desires get fulfilled, will I get lasting peace? No, it would be temporary.
2. b) What is my own history? This has been going on for some time now. We always get lost in this. We do it as a team. I honestly just want the best for Chase. I want him to take care of himself and find peace mind/body/spirit. I want him to lose focus of having some “dream job” or the ideal that there is something better out there or that there is some “hidden reason” why he stays at his work and works so many hours until exhaustion and realize that only HE can make this CHANGE. He has to WANT this change. It has to be sincere. I am always running circles around this trying to help him feel better or look into it all at a different angle. I am exhausted because I know when Chase wants to make a difference, Chase has always made that difference. I feel like I am the only person who truly wants this change sometimes.
3. c) Am I attaching myself with something permanent? No.
4. d) Can incompleteness ever give completeness and freedom? No, I feel like it would help as I am attached to the idea of my family finding their true Self and happiness.
5. What are the general conditionings hidden in the dream?

People should meditate and find their true calling.

People should make changes necessary for their well-being

People should take more effort and work towards their goals in a timely manner.

1. a) Is it reality? No it is not.
2. b) What is the reality? Everyone has their own path and their own time in the ladder of evolution.
3. c) How do I feel when I am attached to this wrong notion? I am so sad for him a lot. Sometimes very helpless.
4. d) How do I feel if I am detached from the wrong notion? Lighter and more hopeful.
5. e) What is preventing me from give up a painful story? Me.
6. Whose business?
7. a) Am I stepping out of my business and interfering? I am, it is clearly Chase’s business.
8. b) What is my real business in this moment?

I should meditate and find my true Self and calling

I should make changes necessary for my well-being

I should take more effort and work towards my own goal in a timely manner

I should have detached compassion for my husband and his own efforts to change his life and go after what he wants, understand that he truly does this for his family and to support us. It’s his safety blanket. I will pray that he lets go of this safety blanket and realize he can do anything and still support a family.

1. Why should I ever give up my real business? I never need to give this up! ever.

IV. Disturbing thought during meditation: I want to do yoga training and deepen my practice in 2015…how will I pay for this or find the time?

1. Is it a dream or reality? Dream. I am always dreaming about this ideal.
2. a) Is it relevant in this moment? No.
3. b) Is it useful in this moment? It definitely isn’t at the moment.
4. c) Is it conducive to peace in this moment? No.
5. d) Am I out of it? I am not.
6. What are the feelings hidden in the dream?
7. a) What are the causal feelings?

I like the idea of a stronger yoga practice

I like that I would learn more about what I love to do

I don’t like that I don’t think I will have the time

I don’t like that I don’t have the funds to do so.

1. b) What are the consequential feelings? Discouraged
2. c) Do I want to be peaceful? Yes.
3. d) Keeping the causal feelings alive, can I attain peace? No.

III. What are the incompleteness equations hidden in the dream?

I + yoga training = C

I + time = C

I + funds for it = C

I – a deeper practice = IC

1. a) If these desires get fulfilled, will I get lasting peace? No.
2. b) What is my own history? I find myself getting very discouraged about the idea of this. I wonder if it is the “right time” or should I wait for the universe to send me a sign? I get wrapped up that my family needs me too much right now and with Chase’s long work hours, I will never be able to achieve this goal because I will have to be at home with my kids instead. I also don’t know where the funds would come from since we are in knee deep with credit card and medical bills from 2014.
3. c) Am I attaching myself with something permanent? Oh no, definitely very transient but seems so real at the moment I am lost in it.
4. d) Can incompleteness ever give completeness and freedom? It cannot. EVER!
5. What are the general conditionings hidden in the dream?

One should go for the goals no matter what.

It should be easy to make decisions such as these

It should be easier to make time for achieving goals.

One should never be in debt and have funds to do what they need to.

1. a) Is it reality? No, it all sounds so silly when I write it.
2. b) What is the reality? That it may not be entirely “easy” but you can only make the effort if it is what you really want. I would need to give up running circles around the idea and surrender to the universe. What will be, will be.
3. c) How do I feel when I am attached to this wrong notion? Discourage.
4. d) How do I feel if I am detached from the wrong notion? Lighter.
5. e) What is preventing me from give up a painful story? I am the only person keeping me from my peace.
6. Whose business?
7. a) Am I stepping out of my business and interfering? I am.
8. b) What is my real business in this moment?

I should make decisions easier by peace in my heart. I should make time easier for myself to achieve my goals. I should work on raising my own funds and be patient with myself. I can always practice yoga and meditation at home…everything is ok.

1. Why should I ever give up my real business? I never need to give it up, it only makes me restless. Peace is the only way!

V. Disturbing thought during meditation: For someone who always encourages, when it’s time to encourage to go after what you want, my Mom is very good at discouraging. “Now, is never a good time”…Later is always more reasonable for her.

1. Is it a dream or reality? It’s a dream.
2. a) Is it relevant in this moment? No.
3. b) Is it useful in this moment? No.
4. c) Is it conducive to peace in this moment? I’m definitely not feeling peaceful at the moment.
5. d) Am I out of it? No, I am not.
6. What are the feelings hidden in the dream?
7. a) What are the causal feelings?

I like when my Mom encourages me.

I don’t like when she discourages me.

I don’t like that she is so wishy-washy.

I don’t like that she doesn’t like “risking”. Where is the courage she is always telling me to have?

1. b) What are the consequential feelings?

Angry. Very discouraged.

1. c) Do I want to be peaceful? I do, very much so and I don’t want to be mad at her.
2. d) Keeping the causal feelings alive, can I attain peace? No, not at all.

III. What are the incompleteness equations hidden in the dream?

I + My Mom’s support = C

I + My Mom’s encouragement = C

I + My Mom’s discouragement = IC

I + My Mom’s way of thinking that “later is always best” = IC

I + My Mom’s ability to take a risk and live out her own dreams = C

1. a) If these desires get fulfilled, will I get lasting peace? No.
2. b) What is my own history? My Mom. She is a wonderful person. She is always sending me things to encourage me. But when a true change comes, she’s never one to truly support it. It always takes her a moment to process it, then I gain her support. I feel like when I was little, I would get discouraged and want to quit…she was so ready for me to quit, she never encouraged me to keep going…it was always “I pay a lot for dance class if you don’t want to go then you need to let me know” type of thing. I know she loves me and my brothers and sister very much but I know there is pent up resentment for her wishy-washy encouragement as a child and even today…as an adult. I also realized how scared she was to do anything she really wanted and would make her happy. She still does so much crap in her life that doesn’t make her happy and she is 62. It makes me sad and angry at her…I don’t know what she is waiting on and I don’t know why she always tries to get me to “wait it out”. What am I waiting on?
3. c) Am I attaching myself with something permanent? No, I love her regardless of this, I am just lost in this silly dream.
4. d) Can incompleteness ever give completeness and freedom? No.
5. What are the general conditionings hidden in the dream?

Moms should always encourage their children to go for their dreams.

Moms should never discourage a dream.

Moms should help their children figure out how to achieve what they want.

Moms should never bring negativity to situations of which their children our trying to achieve.

Moms should be risk-takers to achieve their own dreams to set good examples for their children.

1. a) Is it reality? Not in my case anyway.
2. b) What is the reality? The reality is, people are afraid of the unknown. It takes a lot of courage to go after your dreams. People are even afraid of courage. Safety nets always feels better. The reality is, I am going to cut a whole in my safety net!
3. c) How do I feel when I am attached to this wrong notion? I was very upset.
4. d) How do I feel if I am detached from the wrong notion? I am smiling.
5. e) What is preventing me from give up a painful story? I am the only person who keeps me in this thought.
6. Whose business?
7. a) Am I stepping out of my business and interfering? Yes.
8. b) What is my real business in this moment?

I should always encourage my kids to go for their dreams. I will always help them find a way.

I should never discourage them in any way and never bring negativity to their dreams.

I should always take risks to show my children that they can too.

1. Why should I ever give up my real business? I should never give it up for anything.

(Examples VI through XX remain exactly as on the original page, no changes made.)

A SHORTER FORM OF DEEP INQUIRY CAN BE LIKE THIS:

If you are facing any problem in life and if you want to do the internal work to come out of it, please do the work on this worksheet. This will help you understand and give up the roots of your problem. It is the same structured approach that underpins every guided meditation session and mindfulness meditation retreat at Z Meditation.

Before you answer these questions, please have clarity about your goals: Is being peacefully happy important for you? That happens to be the goal of this work.

First of all, state the problem in the clearest terms.

All problems are due to certain likes and dislikes, i.e., your desires. Please state in clear terms what your likes and dislikes are. Do you understand that like-dislike equations are just your mental formations that you are attached to and that you imagine will give you happiness. This belief can be wrong. Just inquire.

1. I like that ……………………………………………………………………………………………………………………

I dislike that ……………………………………………………………………………………………………………………

You can have more than one set of likes-dislikes hidden in the same problem. Think deeply and dig out all the sets.

Having written the likes-dislikes in no ambiguous terms, now write down the feelings arising in your mind due to these likes-dislikes:

1. What are the actual feelings arising in my mind due to these likes and dislikes?

Now ask yourself:

1. Do I want to be peacefully happy?
2. Keeping these likes-dislikes intact, can I be peacefully happy?

You used to believe that the fulfillment of your desires would give you happiness. Think again:

1. If these desires do get fulfilled, will I get lasting peaceful happiness?
2. What is my own life teaching me in this regard?
3. Are my like-dislike equations permanent?
4. Do I feel free like a bird when I believe in these equations?
5. If I give up my like-dislike equations, how would I feel?
6. Who is stopping me from being free?

Example

Carly was insulted by her best friend for no apparent reason. She felt humiliated, angry and could not forgive her friend. But she wanted to come out of her negative feelings. This is how she did the work:

Problem: My friend Insulted me and this is haunting me all the time.

1. I like that Karen should not have insulted me. I dislike that she insulted me. I like that our friendship should not have ended.

I dislike that we are no longer friends. I like that Karen should apologize to me. I dislike that she does not give a damn to it.

1. What are the actual feelings arising in my mind due to these likes and dislikes?

I feel angry, humiliated, sad, helpless and it goes on revolving in my head.

1. Do I want to be peacefully happy?

Yes. I want to leave these negative feelings now. I want to be peacefully happy – more than anything else.

1. Keeping these likes-dislikes intact, can I be peacefully happy?

I understand that I cannot be happy if I keep these hopeless desires alive in me. I want to give them up.

1. If these desires do get fulfilled, will I get lasting peaceful happiness?

Lasting? No. I will surely get some relief. But I know that it will not last. I have many other people in my life who can hurt me again. Besides people, there can be so many other things that can bring me out of peace.

1. What is my own life teaching me in this regard?

Well, when we were friends, I was not happy for some other reasons. I also see that I follow this pattern many times in my life. I do get hurt by people often.

1. Are my like-dislike equations permanent?

No. Wow! I keep jumping like a frog from one desire to another and remain disturbed due to them.

1. Do I feel free like a bird when I believe in these equations?

Not at all. I feel bound. I feel chained. I don’t have any freedom and happiness feelings.

1. If I give up my like-dislike equations, how would I feel?

I will be peaceful. I will be indifferent to my past. I think I will be grounded in the peace and awareness of the moment. I will be free.

1. Who is stopping me from being free?

Only me. If I believe in my desires, I will always be restless and bound. I don’t want to do that anymore; nay, I don’t do that now onwards. This is a new life for me.

You see that it is just your believing in an illusion that ‘the fulfilment of desires will give you fulfilment’ that is causing pain in your life. Who stops you from ‘not believing’?