Recently, I was reminded of a teaching by the renowned Buddhist teacher, Pema Chodron on the Buddhist concept of Shenpa. Shenpa is what she calls ‘the hooks’. These are the triggers in our lives that can send the mind into a spin. It’s almost as if they tap the ego on the shoulder and say, ‘Hey, look over here; let’s mire in the mud a wee bit’. They are the impulses that push us into acting without thinking. Sometimes, these impulses are strong. Other times, they are not as powerful and we’re able to see them and sit back and allow them to simply move on.
For me, I can catch Shenpa most easily when I am in conversation or even sitting quietly in a lecture. It’s when somebody shares something and I feel this huge urge to respond, to defend, or maybe even to let somebody know a little of my own inner righteousness. Rather than listening to the person in front of me and remaining open, curious and really take in what it is that they’re saying, I’m starting to shut down or get caught up in my own position.
And recently, over the past few days, I have been noticing this impulse rising within me and in my own mind, regardless of whether I am in conversation or not. And I have been really working with what it’s like to not give in to that impulse. Rather what is it like to sit with the impulse and ask myself, “Is my reaction helpful? What will it add? Or can I just remain open and curious and present to what is arising?” When I am able to do this, I usually am able to feel a bit more peaceful.
Pema Chodron teaches a 4 step practice known as the 4 R’s to help us in dealing with the hooks. She says that the first step is to Recognise them or to catch the moment when you feel a tightening, a closing down, or an urge to react. The second R is to Refrain or stop yourself from acting out of your habitual patterns and the need to feed storylines. The third R is to Relax or to soften and stay with the uncomfortable, and to really be with the physical sensations in the body, instead of trying to escape them. Finally, the fourth R is Resolve, or commit to repeating this quality of awareness the next time a hook tries to catch you.
Another Buddhist teacher, Ajahn Chah of the Forest tradition, teaches something similar, only in a simpler way. He teaches that it’s about being aware and letting go. It’s always about being aware and letting go. He also says, if you want a little peace, you let go a little. If you want a lot of peace, you let go a lot. If you want total peace, you let go completely. The most important element is the awareness of the hooks and the letting go of any need to act upon them.
Staying caught up in our automatic reactions can perpetuate suffering, whereas bringing a discerning mind to whatever is in the ‘here and now’ can help us to remain objective and to see clearly so that we can respond with a bit more understanding. Ultimately, this helps us to remain connected and maybe even a bit more peaceful. Whether that be connected to ourselves or to someone who is standing right in front of us. Surely that is a good thing?
If you would like to explore what this looks like in meditation practice so that we can remain open and connected as we are moving about the world, why not join me at the Sanctuary’s online community sit? We meet at 10am on Tuesday mornings.
I would love to see you there,
-Jane
Click HERE to access the Zoom room
To watch Pema Chodron speak about Shenpa, click here
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