How to use the 4F's?
14 years 8 months ago #76522
by meekan
Replied by meekan on topic RE: How to use the 4F's?
Hi!
I rarely find that people want to answer what the most effective way is of doing something (I've tried
.
The way I use them myself is mostly that I prep a sitting by spending (often predetermined) time in each of them exclusively.
E.g. 2-5 minutes, no1, then the same amount of time in 2nd, and so on.
Then most often I switch to mixed noting. That is, I note them as they take center stage in my mind.
What I find is that I tend to exclude (forget?) less of the individual foundations if I do this.
Kenneth also teaches doing them in sequences, such as spending some time doing first, then second
as in "pressure, pleasant, pain, neutral, ..." and so on.
And then in triplets "pain, unpleasant, calm..."
And you can also do quads "cold, neutral, anxiety, imaging thought"... etc.
Kenneth says this is a good way to sort of allocate the brain's processing power, so there is no room left for suffering.
I don't use these as often myself though...
And I am very far from being an expert, but hopefully some inspiration..?
I rarely find that people want to answer what the most effective way is of doing something (I've tried
.The way I use them myself is mostly that I prep a sitting by spending (often predetermined) time in each of them exclusively.
E.g. 2-5 minutes, no1, then the same amount of time in 2nd, and so on.
Then most often I switch to mixed noting. That is, I note them as they take center stage in my mind.
What I find is that I tend to exclude (forget?) less of the individual foundations if I do this.
Kenneth also teaches doing them in sequences, such as spending some time doing first, then second
as in "pressure, pleasant, pain, neutral, ..." and so on.
And then in triplets "pain, unpleasant, calm..."
And you can also do quads "cold, neutral, anxiety, imaging thought"... etc.
Kenneth says this is a good way to sort of allocate the brain's processing power, so there is no room left for suffering.
I don't use these as often myself though...
And I am very far from being an expert, but hopefully some inspiration..?
14 years 8 months ago #76523
by andymr
Replied by andymr on topic RE: How to use the 4F's?
One of the first thing I noticed when I started noting was that I don't seem to be very balanced in the four foundations. I'm not sure how much balance is normal, but I do know that I don't seem to note feelings/mind states very often at all.
To help disembed from foundations I seem to be stuck in, I do the same thing that Meekan does, and spend a predetermined time in each of the foundations, and then if I notice that I'm more embedded in feelings or thoughts, I'll spend extra time in those foundations. In order for this to work for me, I set a chime to go off every 2 or 3 minutes, and do half-hour sessions of these.
When I do longer sits, I'll try to note whatever comes up without trying to emphasize particular foundations.
Also, like Meekan, I don't do the triples or quads very often. The doubles seem much easier and more natural. I'll sometimes note vedana/feelings or vedana/thoughts or feeling/thoughts as doubles.
The triples and quads seem to take a lot of thinking to accomplish and they really feel forced. My processor seems to get saturated quickly enough with the doubles
I'm curious about how much others do the triples/quads, and how forced they seem.
To help disembed from foundations I seem to be stuck in, I do the same thing that Meekan does, and spend a predetermined time in each of the foundations, and then if I notice that I'm more embedded in feelings or thoughts, I'll spend extra time in those foundations. In order for this to work for me, I set a chime to go off every 2 or 3 minutes, and do half-hour sessions of these.
When I do longer sits, I'll try to note whatever comes up without trying to emphasize particular foundations.
Also, like Meekan, I don't do the triples or quads very often. The doubles seem much easier and more natural. I'll sometimes note vedana/feelings or vedana/thoughts or feeling/thoughts as doubles.
The triples and quads seem to take a lot of thinking to accomplish and they really feel forced. My processor seems to get saturated quickly enough with the doubles
I'm curious about how much others do the triples/quads, and how forced they seem.