Seeing the Three Poisons Within

As you begin to notice craving, hatred, and delusion within yourself, are you surprised by how often they arise throughout the day? It can be disconcerting, even unsettling. You may be shocked by their frequency and by the ordinary circumstances that bring them out, along with the feelings and bodily sensations that accompany them.

Seeing more does not necessarily mean these tendencies have become stronger. You may simply be noticing what previously went unrecognized.

Let that sink in, but try not to turn the observation into a judgment about yourself: “Why am I like this? Gosh! I cannot believe how self-centered I am. I hope people do not notice what I am really thinking and feeling. That would be so humiliating!”

If these thoughts arise, notice them too. You do not need to follow them or build a story around them. Becoming upset with yourself can add another layer of aversion without helping you understand what is happening.

For now, simply recognize the craving, hatred, or delusion. Notice the accompanying feelings and bodily sensations without dwelling on the thoughts that feed them. Let go and return to the present. When they arise again, repeat.

You are learning to recognize the three poisons in your own experience. You do not need to condemn yourself for having them. For this stage of the practice, noticing, letting go, and returning to the present is enough.