Vipashyana On Personality
These are techniques that are taught by Michael Taft and rendered for social meditation by me (Sholom Gutleizer).
The first technique aims to loosely stabilize attention on breathing sensations (the breath wave), with very little attention and keep your mind open to vast spacious awareness.
We will be noting:
"Breathing".
"Dropping" or "Opening" when we narrow away from vast awake awareness)
The second technique is to hold on to the Nondual View and note the entire physical body at once. Specifically noticing its vast spaciousness. Notice the flux and flow, how its made up of many different tiny sensations all in motion, arising, flowing and passing in and from emptiness.
We will be noting :
The Whole body as "Body Sensations", "Whole body"...
if sensations seem solid or sticky, you can note them specifically with '____ arising/flowing/disappearing into emptiness' if that's helpful.
"Dropping" or "Opening" when we narrow away from vast awake awareness)
The third technique is to add emotional Body sensations.
Continue noting:
The Whole Body as "Body Sensations", "Whole body"...
if sensations seem solid or sticky, you can note them specifically with '____ arising/flowing/disappearing into emptiness' if that's helpful.
"Dropping" or "Opening" when we narrow away from vast awake awareness)
The Fouth technique is to add mind activity, and hold on to the Nondual View and note:
"Thinking", "Seeing" "Hearing", "Whole Body", "All"...
If a thought seems solid or sticky, you can note it specifically with '____ arising/flowing/disappearing into emptiness' if that's helpful.
"Dropping" or "Opening" when we narrow away from vast awake awareness)
The final technique is all of the above, as Vipashyana on the personality. You can bring the personality to mind (like by thinking about things that cause self-consciousness) or just allow it to arise.
We will note
"All", "Thinking", "Seeing", "Hearing", "Whole body"...
If anything seems solid or sticky, you can note it specifically with '____ arising/flowing/disappearing into emptiness' if that's helpful.
"Dropping" or "Opening" when we narrow away from vast awake awareness)
PSA
I took anything helpful from Michael here; any mistakes are mine and mine alone.