Date: 07/12/2025 07/13/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Contemplating Non-Self in All Phenomena: Breaking the Center of “Me”
“Contemplating non-self in phenomena” is the fourth foundation of mindfulness. By observing that all phenomena—body, feelings, thoughts, emotions, and external conditions—lack an independent and permanent self, practitioners gradually dissolve the deep-rooted habit of self-centeredness. Understanding “non-self” leads to freedom, peace, and true wisdom.
1. What Non-Self Means: No Phenomenon Is Truly “Me”
1. “Phenomena” include all experiences
Body, emotions, thoughts, habits, and external events.
2. Nothing has an inherent, fixed essence
Everything arises and fades due to causes and conditions.
3. Non-self means not identifying any phenomenon as “me” or “mine”
The body is not me; thoughts are not me; emotions are not me.
2. Why We Cling to “Self”: Habitual Misunderstanding
1. Identifying with the body
Physical changes affect emotions because we attach to the body as “me.”
2. Identifying with thoughts
We believe “I am thinking this,” even though thoughts arise on their own.
3. Identifying with emotions
We feel “I am sad,” “I am angry,” rather than seeing emotion as a momentary event.
3. The Insight of Non-Self: Everything Arises From Conditions
1. Emotions arise from triggers
Not chosen by “me,” but caused by interactions of past and present.
2. Thoughts arise from memories and stimuli
Not deliberately created.
3. Actions arise from environment, conditioning, and mood
There is no single controller.
4. Practicing Non-Self in Meditation
1. Observe arising phenomena
Thoughts, sensations, emotions.
2. Observe their changes
They intensify, fade, or transform.
3. Observe their dissolution
No phenomenon stays.
5. Breaking Self-Centeredness: From Grasping to Letting Go
1. Experience without labeling
Pain is just pain—not “my suffering.”
2. Thoughts lose authority
A thought is not a command.
3. Emotions no longer dominate
They are observed, not obeyed.
6. Benefits of This Insight: Freedom, Ease, Wisdom
1. A liberated mind
Not bound by identity or ego.
2. Reduced self-centeredness
Healthier relationships and emotional balance.
3. Wisdom reveals itself
Understanding conditionality dissolves unnecessary struggle.
7. Bringing Non-Self Into Daily Life
1. Less self-blame under stress
Not “I failed,” but “conditions were difficult.”
2. Insight during conflict
Anger is not “me”; it is a reaction.
3. Acting with less ego
More understanding, less defensiveness.
Conclusion
Contemplating non-self is not about denying existence but about seeing clearly that all phenomena arise from conditions and lack a controlling self.
When we no longer cling to body, thoughts, or emotions as “me,” the mind becomes naturally lighter, wiser, and free.
Breaking self-centeredness opens the door to true inner liberation.
