Developing the Three Characteristics

Rob Burbea suggests that practitioners need to spend time developing understandings and practices centered around the three characteristics—impermanence (anicca), unsatisfactoriness (dukkha), and not-self (anattā). These practices should be experimented with in various postures and across a range of phenomena to find which characteristic brings the most peace and freedom to the individual. While all three are interrelated and can be viewed simultaneously, maintaining a focus on at least two is beneficial for a broader insight as they each provide unique perspectives.

Dukkha as Impermanent and Unsatisfactory

The focus of this chapter is on dukkha. One way to practice with dukkha is to recognize that phenomena are inherently unsatisfactory because they are impermanent. Observing phenomena as unreliable guides the practitioner towards releasing attachment and craving. The perception of unsatisfactoriness should be light and immediate, repeated continuously rather than being a philosophical stance. Delicate, conscious labeling of phenomena as "unsatisfactory" can support this way of looking.

'Holy Discontent' and 'Holy Disinterest'

To regard everything as unsatisfactory doesn't mean embracing a negative outlook on life; it leads to a liberating freedom. It is not aversion but a gentle letting go, a 'holy discontent', that allows an embracing of life from a place of non-clinging. Entwined with this is 'holy disinterest', a lack of interest not born of ignorance but of deliberate disengagement wherein interest is primarily maintained only in the characteristic being practiced. This approach fosters a more open and peaceful existence.

Letting Go Through Dukkha

Joy often arises when one engages in the practice of seeing phenomena as unsatisfactory. The practitioner must recognize this joy and differentiate it from feelings of disconnection or boredom that signal aversion masquerading as detachment. True letting go is about 'letting be', softening cravings and contractions, and is felt as a release from the constant struggle for satisfaction.

Practice with Dukkha

Burbea recommends practising viewing phenomena as 'dukkha' moment to moment, especially after gaining some familiarity with impermanence (anicca). Phenomena should be considered unsatisfactory regardless of whether they are pleasant, challenging, or neutral. The practitioner should notice the release that comes with this perspective, including any resulting joyous states. Awareness of how the sense of self is affected by this view is critical for deepening insight.

Dukkha (Method 2) and Relaxing Craving

A second approach to dukkha involves directly relaxing the relationship with phenomena to soothe craving. Sensations of tension in the body can indicate clinging, which can be eased through various methods such as body relaxation or by focusing on impermanence. Practicing a welcoming or allowing stance towards all phenomena can further soften this clinging. This method is less about 'doing' and more about 'undoing', releasing habits of craving. It provides not only an easing of dukkha but also insights into the constructed nature of self, which is dependent on craving.

To elaborate on this practice, one should notice how craving manifests, practice methods of release, and observe the effects on self-perception and suffering. This process likely leads to repeated experiences of less dukkha as the practice deepens, revealing the empty nature of problems inherent in phenomena. By consistently mitigating craving, the practitioner may find a reduction in the sense of self, further revealing its emptiness and constructed qualities. Through these observations and practices, one's insight into the nature of existence and perception deepens, moving the practitioner closer to liberation.