“The moment between before and after is called Truth or Buddha’s world. We don’t know what it is but we are there. Our life is completely embraced by this… It is the original nature of the self.” – Dainin Katagiri

See if you can feel what it means to be in the moment between before and after. Just here. Surrender the compulsive need to get to the next moment or to hold on to the last moment.

See if in your meditation you can realize the felt sense of the space between before and after and see how any thought activity that arises is about either the before or the after of your life, carried by the momentum of what you have been training for all your life – to be this person you know as yourself, this person known as “me,” carrying the issues, beliefs, concerns and behaviors – both positive and problematic – out of the before and into the after – all your desires, anxieties, ambitions. See how this self-absorbed story propels you out of the past and into the future. Yet – in between – in the space between before and after – in the space Katagiri is calling Buddha’s world. There is no story. There is just this moment as it is. This is pure awareness receiving Life, being Life.

This is the observing mind – the curious, compassionate, silent mind that absorbs and witnesses the present moment. Along with the external world of the present moment, the observing mind is also capable of “noticing” our internal world that includes storylines of thought and emotion that make up our egoic mind, both its healthy and neurotic aspects. With the observing mind we can notice when the mind takes off on some tangent about the before or after that is not just here-in-the-moment. We can see a story in our heads of the before and after, and if it takes over the attention of the mind, the moment fades from vivid presence to flattened background. But in the moment between, if we hold onto the awareness that is completely here, we can see the story as the not-real passing through the real. We can also notice how if we don’t stay vividly with the here-and-now, the story pulls us out of the here-and-now. Noticing this, we can hold to the witnessing mind as our central mental experience and the vividness of the present moment is regained, and the story passes on, leaving awareness in presence: “The original nature of the self.”

To deepen our connection to the here-and-now, our observing mind must notice when we get off into some track in our mind: “Oh, I’m off into…” some before or after. Or it may be that we’re in the moment, but we’re not happy with the moment: “There’s my complaining mind.” We’re in some negative judgment about the present moment. Some element of what’s going on with the moment is not OK with us – which is, of course, conditioning from the past about things not being OK, intruding into the present. Just notice this. This is not some analysis of what is happening or why it is happening; rather, there’s just the noticing of the diversion into issues of past or future or some reactive judgmental emotional state.

While our very blatant reactive emotional states are quite obvious by their disruptive effect, what can be extremely helpful is to notice how we almost constantly have subtle, on-going stories, on-going little complaints, on-going little anxieties, on-going little irritations and they all carry a low-intensity emotional charge. These subtle stories are our personality and its traits. And when we understand meditation as the process of training the mind (as Tibetans do), we can realize that the mind has been being trained all our life, it’s just that it has been being trained (meditating) in being unstable, in wanting to chase after various emotions and to figure out schemes and ways to make our life be the way we want it to be, and to complain when it isn’t being the way we want it to be. These stories of low-level unhappiness and insecurity color everything we experience and when they are triggered into explosions of troublesome emotion and behavior, we don’t know how it happens.

So we come to the meditation that Buddhism teaches, a kind of meditation that is therapeutic and liberating. It is, as the Dalai Lama calls it, training in “virtuous’ mental traits. This meditation is called “shamatha,” peaceful abiding, and “Vipassana,” wisdom or insight, and ultimately, “samadhi,” which is the dropping away of dualistic experience into a sense of oneness with the moment, with our sense of self not in this body and mind or our story in time, but rather in the moment itself. These are the states of mind we want to be training with our formal meditation.

In this, the non-verbal noticing of mind activity is very helpful in our realizing we are not peacefully abiding. We are not manifesting wisdom or insight; rather, we’re manifesting judgment, or we’re manifesting irritability, or any number of problematic mind-states we’ve been trained deeply into in the “before.” We’re not in the space between before and after. We’re chasing, trying to shape “before,” trying to create a story we can live with out of the before, and shaping what the story in the “after” is going to be. And what is important, what is healing, is to just notice what is going on. Just experience this movement of mind in the stillness of awareness that is always and only present, peaceful and wise.

It can also be very helpful to train ourselves to notice, to observe whether we are tense, both in body and in mind, because tension is a tip-off that we are chasing after something in the mind, some story of “before” or after” or getting from “before” to “after.” So what we have to learn is the very important skill of stopping the momentum of mind traveling in before and after, for as soon as we stop, we are in presence, and we can notice the train of thought/emotion getting from before to after.

A very helpful tactic for facilitating this stopping is through focusing awareness into our breathing and into sensory awareness of our body and environment. In a manner of speaking, stop the train, get off, and look around. This will bring us into presence where we can observe the mind-activity, the story, and the tensions that go with the story, and how they keep pulling us out of presence. We can then settle into the breathing, the senses and the here-and-now, this moment. Eventually we realize that the noticing/observing mind that can see the mind activity and is witness to the senses is also, always, this moment arising in awareness. This opens the dimension of intuition, the knowing of who we are beneath our mental activity and circumstances. This is the silent, peaceful, wise, insightful mind that is who we are – in awareness, no separation from the moment. “It is the original nature of the self.”

In feeling the tension, the contraction of mind/body energy that goes with these mind-stories, intuition also helps us to know what is happening. Just observe, for instance, what irritability, impatience, anger feel like. You don’t have to form those words in your mind, rather just have the sense of them. Just observe, and allow a sub-verbal labeling: “Oh yes, that tension, that’s my impatience, that’s my anger.” This can be very enlightening and begin a gradual process of dissolving this reactive conditioning. The same can be true of anxiety, despondency, resentment, jealousy, insecurity, defensiveness or any of the conditioned stories from the “before” of our lives that intrude into our experience of the present moment. With this practice we can learn to trust that this observing mind is a wise, completely present capacity in each of us that only exists in the space between before and after, in this moment, now, and is the very essence of sanity.

With patiently practiced present-moment awareness monitoring our being lost in “before and after” stories or in judgment, we can accomplish a transformation from within, and it is important to know that meditation and mindfulness practice is not about what could be called personal change, but rather personal transformation. Change is an attempt to target, in a judgmental way, some problem in our thinking, emotion or behavior and to control it or substitute a healthier thought, emotion or behavior. It is aimed at some “should” about being a “better person,” perhaps about being less judgmental, which has us being judgmental about being judgmental, and it is readily obvious that won’t work very well. It is like some disapproving finger shaking at us saying, “You should.”

With non-judgmental noticing, “Oh, there is that trait” – rather amazingly, just the process of noticing irritability, impatience, anxiety or depression in non-judgmental awareness causes a gradual dissipation of that old un-virtuous training from within. Just notice it. That’s all. We are training in more availability of the noticing mind, the observing mind with its intuitive intelligence that is always in the present moment. We are training in increased accessibility of the mind that peacefully abides and has the wisdom and compassion to know from within the better person we are, and always have been, when in the present moment in awareness. We are calling forth this better person, rather than trying to change the old person.

We begin to transform, not into some judgment of what it is to be a better person by fighting with ourselves over particular behaviors, but rather by being that better person here and now, becoming more and more familiar with ourselves as that less reactive, less judgmental person, and experiencing the increased peace and well-being, the increased skillfulness of this person that has always been within us. We live less in our stories coming from before about being angry, or a victim, or whatever, projected into the after, barely even noticing the moment that is now, where our life actually happens. With less energy given to old stories of before and after, more energy and life is engaged vitally, skillfully, brilliantly in “the moment between before and after.” And this is what opens the way into “Buddha’s world,” here-and-now.