This practice is grounded in the recognition that perception becomes "stuck" when craving (taṇhā) or views (diṭṭhi) take hold.
Purpose
- To observe perception directly.
- To detect when perception is “fixated” — either by clinging to a presence or by clinging to an absence.
- To release the mind from identification and craving tied to those perceptions.
The Practice
1. Establish presence
- Sit quietly, eyes closed or softly open.
- Allow the field of awareness to rest.
- Let sounds, thoughts, feelings, and bodily sensations come and go.
2. Watch for “existing” perceptions
- Ask: What is being held?
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Examples:
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A sound that won’t let go.
- A thought you keep returning to.
- A sense of identity or story being replayed.
- When you spot it, acknowledge:
“This sticks. Therefore, there is clinging.”
Then softly ask:
“Can this be allowed to change?”
Let the perception move, fade, or shift. Watch its impermanence.
3. Watch for “non-existing” perceptions
- Ask: What am I noticing as missing?
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Examples:
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"The peace is gone."
- "She’s not here."
- "Why isn't the clarity I had earlier returning?"
- Notice if there's longing, regret, or agitation.
Then reflect:
“This too is a form of clinging.”
Hold it in awareness as an object—not as self—and release the fixation.
4. See the middle: perception arises and ceases
Return to the body and breath. Watch any perception arise. Watch it pass.
Even pleasant, even painful, even neutral—perception is never stable. Don’t get stuck.
Letting Go
You don’t need to get rid of perceptions.
Instead:
- See when the mind clings to them.
- Know: “Ah, this is where I’m stuck.”
- Release identification.
- Return to mere seeing, mere knowing.