Stop Making a Big Deal

As humans we are hardwired to seek pleasure and comfort and to avoid discomfort and pain. Probably all living beings are wired this way, but we humans have developed a greater variety of ways to carry out this prime directive. We are exceptionally good at it, and extremely habituated.

As practitioners of mindfulness this is something we witness happening 'in real time' during our meditations. We experience pains arising in the body, and our immediate impulse is to fidget and shift in our seat to make the pain go away. We experience unpleasant emotional states or thoughts that we label as bad or unwanted, and we try to bludgeon them into submission with concentration. Or we are lucky enough to have a very pleasant, peaceful feeling, and we immediately glom onto it and try to sustain it.

If we practice enough, though, we begin to experience something else: we witness the constant, moment-to-moment, instant-to-instant arising and passing away of thoughts, feelings and sensations. After witnessing this enough, we simply stop investing them with so much importance. Like the weather, our experiences come and they go -- sometimes sweet, sometimes sour. We can gripe and complain about the weather of the moment, or sing its praises, but the weather doesn't change for us. It changes all by itself, in its own time.

Our normal pattern -- so deeply ingrained that 99% of the time we do it on autopilot, without even noticing we are doing it -- is to make a big deal out of whatever experience is happening to us at any given moment. Good or bad, happy or sad, pleasant or painful, we exaggerate both its significance and its duration in our imaginations. And we react -- or over-react -- accordingly. An itch arises, and we scratch it without thinking. But what happens when we simply notice what is happening in our experience, and don't react?

One of the great qualities that mindfulness training begins to awaken in us is the capacity to stop making a big deal out of every thought or feeling that arises. The itch still comes, but we pause long enough to simply pay attention to the sensation without reacting. Maybe we scratch it, maybe we don't. But we realize that we are not, in fact, going to die of discomfort if we don't scratch it. Our back hurts, and we either move or don't move to alleviate the pain -- but if we move, we do it consciously, with awareness. A feeling of sadness or joy comes over us, and we can simply be there with it -- nothing in particular has to be done with it. Like everything else, it is momentary, and it changes. We don't make it a bigger deal than it really is.

"I am like a tree in a forest. Birds come to the tree, they sit on its branches and eat its fruits. To the birds, the fruit may be sweet or sour or whatever. The birds say sweet or they say sour, but from the tree's point of view, this is just the chattering of birds." - Ajahn Chah

"I am like a tree in a forest. Birds come to the tree, they sit on its branches and eat its fruits. To the birds, the fruit may be sweet or sour or whatever. The birds say sweet or they say sour, but from the tree's point of view, this is just the chattering of birds."

Practicing this way during meditation is, of course, only a form of training. The real point is to apply the training in everyday life, when situations arise that either give us great pleasure or cause us pain or stress. With practice, we can catch ourselves in the very moment of glomming onto our experience and starting to make a big deal out of it. We can observe the patterns of attachment and aversion that arise within us, and we can decide how much energy we really want to invest in them. And, in that pause, we can choose to react in ways that serve the greater good, rather than flying on autopilot.