According to Tibetan Buddhism and the Dzogchen tradition, the mind has two aspects. The first is the ordinary, dualistic, and discriminating mind, called 'Sem'.
'Sem' operates in time (past and future), clinging, comparing, and continuously creating inner scenarios. Neurophysiologically, this closely relates to the brain's Default Mode Network (DMN), often accompanied by high Beta waves: a state of chronic tension and subtle alarm.
The other aspect is the Nature of Mind (Rigpa). This is our indestructible, unchanging essence. It is the state of pure, open awareness—observation without an observer.
Like a pure crystal taking on the color of whatever it touches without changing itself, or a mirror reflecting everything purely without grasping, the Nature of Mind reflects experience without being altered by it.
In neuroscience, this profound state corresponds to the synchronization of the two brain hemispheres through Alpha and Gamma waves. The nervous system shifts from fragmented survival mode into harmonious integration.
But how do we transition from the tension of 'Sem' to the vastness of the Nature of Mind? In Dzogchen, the answer is not forceful control or striving, but 'Tregchod', which translates to: the absolute cutting through, or release, of tension.
The 4-Stage Method is not Tregchod — Tregchod presupposes direct introduction by a teacher. But it borrows its principle: tension is not fought, it is allowed to release, layer by layer.
Stage 1 (Body): We abandon the mental scenarios of 'Sem'. Through the sensation of gravity, we drop immediately into the physical present.
Stage 2 (Breath): We focus on the internal touch, dissolving respiratory tension.
Stage 3 (Attention): We notice mental tension and let it unravel.
Stage 4 (Space): With tensions resolved, pristine open awareness organically emerges.
And here lies a profound truth about self-compassion. At first, trying forcefully to 'be kind to yourself' might feel entirely fake or impossible.
However, compassion is not a feeling we must actively manufacture and give to ourselves. When we remove the pressure, the internal rejection, and the subtle violence of constant striving, our nature organically emanates kindness.
The self is the very source of compassion. We do not need to acquire it from the outside; we only need to let the tension settle and allow our true nature to shine.