Dullness in Equanimity

I'm doing the noting, and I seem to be in equanimity, which is mostly very peaceful, so I've been noting peace, calmness, relaxation, etc. quite a bit. But it does seem to sometimes lead me into dullness, which I also note. At those times I've tried to be inquisitive or investigative about the dullness, but at that point it's a really slippery slope into embeddedness. Kind of a razor's edge there. Sometimes I can maintain undistracted only by intentionally jumping to something more concrete, like tension in the forehead or the pressure on my legs and hips from sitting. It's like I have a short go-to list of "things that are normally occurring" that I jump to or scan thru to get back on track.

Just wondering if anyone had any suggestions there. I'm a little concerned with the fact that I'm intentionally jumping away from what seems to be the predominate experience, but I suppose if I'm intelligently jumping away from embeddedness maybe that isn't so bad. Is this skillful, or is there another approach?

Hi Eric,

I don't know enough about your practice to confirm whether or not you're actually practicing your way up to the Equanimity stage (or, ñana). Although this stage can be peaceful, clam, and relaxing, it's not the only state or stage that can be described this way. Can you briefly state why you think this is where you are at? If you already have a practice thread going, just point me there.

What has always worked for me to liven up the equanimity stage (which, by some accounts, can be kind of boring) is to begin noting feeling tone (vedana). Each phenomenal sensation will either be pleasant, unpleasant, or neutral. This is true even of the most pleasant, calm, or relaxing states imaginable. There's something about recognizing this truth that makes practice much less dull.

Sometimes simply redirecting the mind to a neutral process, like the rise and fall of your abdomen, can help shake the mind loose of its fascination with calm and peaceful states. Noticing moment to moment change in this readily observable way leads to noticing more subtle rising and falling activities in the body, which can speed things up and alleviate the dullness.

Another thing you may wish to experiment with is the way you're breathing. If practice is dull, your breathing may be too slow and/or shallow. Take a few deep breaths, and then make it a point to breathe more often. This often brings an energizing effect to the body, which can pull you out of dullness.

Helpful?
-Jackson

Thanks.

Several years ago I had a really big 2nd jhana type experience that I later learned had to be an A&P. After a couple of weeks I was in a somewhat depressed stage, culminating a few months ago in a kind of "get me out of here" phase that would seem to be desire for deliverance. By that point I had discovered noting practice and was motivated to have a session with Kenneth. A few days of strict noting got me out of that, and since then I have gradually gotten into very peaceful states doing noting. Based on what I've read (all the stuff here, DHO, MCTB), my guess would be I'm in equanimity.

I do some noting of feeling tone, sometimes I find it confusing because I will simultaneously have some sensations that are pleasant and others that are unpleasant. I try to go with what is predominate but like I say it's a little confusing.

I do some noting of breathing as well, I kind of try to keep it minimal as Kenneth kind of downplayed it, but sometimes there is very little going on and I find if I'm just noting peace, peace, peace ... it seems to lead to dullness. That's where my intentional jumping off comes in.

I'll try some deep breaths, as the breathing does become very slow and shallow. During that experience I had, the breaths were very slow, but very deep as well.

Thanks for providing the biographical info

Yes, noting feeling tone will result in noticing that pleasant, unpleasant, and neutral sensations are usually occurring all at once, at different locations. You'll probably find that an experience that you consider to be pleasant in general contains a multitude of unpleasant sensations are a more subtle level. This is good stuff to notice. If you find it interesting at all, it might help you get out of the dullness funk.

Or, maybe it won't. I think that learning how to use the breath to your advantage might be the most worthwhile aim. Experiment with different ways of breathing to see if you can find one that helps you balance attention, energy, and equanimity (as a factor, that is). Once this becomes more habitual, it's easier to just let go. But if you're working toward stream entry (which I assume you are), and you're wanting to counteract a recurrent dullness, this might just do the trick.

Just one man's opinion. I'm interested in what others might have to say.

Best,
Jackson

I've been meditating twice a day for about a half hour each time. Last Monday evening, outside of meditation, I seemed to be in 2nd gear continuously for about 3 hours, without trying. I thought that was kind of interesting. I've tried to re-establish that, but it's work as opposed to the effortlessness I had on Monday.

Had a weird couple of days midweek where I felt like I was coming down with something, just didn't feel right. Then yesterday I must have slipped back into re-observation as morning meditation I seemed to spend about a half hour reviewing the dark night. I don't think I have noted disgust before, but I got it this time.

This morning I did a brief 5 minute candle meditation, then went into my usual noting and instantly was in what I call equanimity. "Windows rolled up," super calm and peaceful, often very little going on, noting peace, calm, relaxation, space, in addition to the usual physical suspects. It also seemed much easier than usual to slip into thoughts, but seemed slightly different from the dullness I started the thread with.

I found the Hamilton Project's podcasts on equanimity to stream entry helpful
thehamiltonproject.blogspot.com/2010/12/...ream-entry-part.html

On the bizarre side, yesterday evening I had some kind of quick bright flash that started in my head and then went down and turned into a solid sensation inside the chest.