Five Guidelines for Inner Safety

The path of practice, and indeed of our life, unfolds best when the mind is at ease. This does not mean that only pleasant experiences arise—not at all. Instead, it is about creating an inner environment that is hospitable to all the diverse experiences that may arise.

If we are continually judgmental, irritated, or disturbed by what appears in our mind, we are creating a hostile atmosphere. If we try to control experience—blocking some things and holding onto others—we are effectively in conflict with what is actually unfolding. In such a setting, some “shy” mindstates simply will not feel safe to arise, in a manner of speaking. If our aim is to see things as they are, fully and accurately, we must create inner safety.

In my own practice, I adopted these five “guidelines for inner safety” that I have found valuable at various times. Please use them if you’d like, or create your own. I offer them as they came to me, and will unpack the language below.

If our aim is to see things as they are, fully and accurately, we must create inner safety.

One way I use them is to drop them into the mind at the beginning of a meditation session, after I’ve settled in for a few minutes. They act as guiding intentions, almost ground rules, for that sitting period.

The first two are general:

1. It is OK for anything to arise

2. It is OK for anything to cease

These are deep declarations. If you say these sincerely, the effect can be powerful.

The next three are directed at the shy mindstates themselves:

3. You will not be made to speak

4. You will not be dismissed or mocked

5. You will not be made into something you’re not

Number 3 means that a feeling, thought, or sensation will not be asked to explain itself—or even to express anything in words. Sometimes we demand that things arising in the mind have some reason for being there, or some connection to our other views and experiences. This guideline reminds us that each arising is complete as it is. More fundamentally, many subtle experiences are wordless, and this grants them the respect to remain that way.

Number 4 is straightforward: We promise not to judge experience, especially in a negative way. This is easier said than done, of course, but it proves essential if we are to see the less “acceptable” parts of the mind. The unacceptability may be in relation to social or cultural norms, precepts or promises we have made, or our own idea of who we are. Dare to feel all of this without judgment. In fact, it is vital to do so.

Number 5 refers to the reification of experience into abstract ideas, principles, views, and stories, or into a self. Can experience simply be as it is, not representing or implying anything else? Not demanding action or restraint? Try to catch the mind as it grabs experience and makes it into something, anything, then just back off and open that fist.

When the mind is safe, it is very close to being free.

♦

This article was adapted from a piece originally published on Allen’s blog, “Uncontrived.”