No More Fear No More Anxiety

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NO MORE FEAR,NO MORE ANXIETY

Just One Look Press


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NO MORE FEAR, NO MORE ANXIETY

© 2015 John Sherman, Carla Sherman. Some rights reserved.

This work is licensed under the Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. To view a copy ofthis license, visit http://creativecommons.org/licenses/by-nc-nd/4.0/ .

Book Design: Carla Sherman

Edited by Carla Sherman

Concept for cover art: Steve HarrisonCover photo: scorpp/123RF Stock Photo

Second edition revised and augmented on September 23, 2015.

Just One Look Press201 E. Ojai Avenue, 1566Ojai, California 93024 USA

Phone: +1 (805) 649-1600info@justonelook.orgwww.justonelook.orgwww.riverganga.org

Published in the United States of America.


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Contents

Our Promise to You 1

Direct Look 3

Childhood Memory 5

The Recovery Period 11

Self-Directed Attention Exercise 20

Resources 23

Contact Us 24

Support Our Work 25

About the Authors 27Books by John and Carla Sherman 31


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Our Promise to You

We offer an extremely simple method that will ridyou of the root cause of your dissatisfaction with life,and the painful yearning for peace and fulfillment thatseems never to be fully satisfied.

Our method is the result of more than sixteen yearsof experience working with people all over the worldwho have seen their relationship with their own lives

change dramatically for the better.We will give you two different approaches. We

suggest that you try both. They will produce the sameresult. Both begin with a movement of attention inward.Anyone can do this. Once you make that movement, an

exciting period of discovery begins, in which you learnto take control of the way you view and relate to yourlife. The first approach we call Direct Look ; the secondone we call Childhood Memory .

We happened upon this act of attention

independently, during our own separate spiritual crises.We were married in June of 1999. For the sixteen yearsthat we have been together, the goal of all our efforts


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has been to understand what happened to us and tofind a way to bring it to anyone who is tired of feelingthat life as a human being is flawed, and probably not

worth the price of admission. The feeling that gave riseto the old saw that life sucks, and then you die.

We promise that if you will just try to do what wesuggest here, you will succeed, and your relationshipwith your own life will change forever. This processwill never end for as long as you live. You will continueto grow in sanity, clarity and effectiveness in yourrelationship to the circumstances of your life. Youwill find an ever-deepening satisfaction and a clearerunderstanding of what it really means to be human.

For most people, after this movement of attentionis made, there follows a period of confusion andpsychological difficulty. There is plenty of helpavailable on our website and plenty of people in ourdiscussion forums that will be able to help you putwhat is happening to you in context, and guide you indeveloping your own understanding and your skill atnavigating this entirely new relationship with life.

We wish you great good luck and we are always

available to you. John & Carla


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Direct Look

What do we mean by “look?”

Looking is what we do naturally when we focus ourattention on anything present in our consciousness. Youcan notice that right now, for example, your attentionis focused mostly on this text, more or less ignoringeverything else.

Notice that you can move your attention at will.First, move the focus of your attention away from this

text for a moment and place it on the feel of your breathas it moves in and out of your body through your nose.

Focus on the sensation it causes as it passes across

the flesh of your nostrils on the way out. You may findit easier to do this with your eyes closed.

Take a minute now to try this for yourself, and thenreturn here and continue reading.


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Move your attention to the sense of “me”

You can see from what you just did that it isrelatively easy to direct your attention and focus it onany sensation you choose.

Now, in the same way that you directed yourattention to your breath, move the focus of attentioninward, looking for the faint sensation of what it feelslike to be you. What you would call “me.”

What you are looking for here is the simple me-ness of you. Not the thoughts that pass through you, or theemotions that play within you, or the sensations that

rise and fall within you, or any ideas about your naturethat you have heard or read about. You are merelythat which is always here. Everything else—thought,emotion, sensation—comes and goes in you.

Video and audio instructions

http://www.justonelook.org/videos/how-to-look-at-yourself.htmlhttp://www.justonelook.org/videos/how-to-look-at-yourself.html


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Childhood Memory

To begin, just sit back and relax for a moment. Closeyour eyes and watch your breath for a little while. Thereis nothing special about it. Just rest your attention onthe feel of your breath as it comes into and goes out ofyour body. Close your eyes. Breathe in... Breathe out...Focus your attention on the sensation of the air comingin and out of your nose. Do this for about one minute.

Now try to bring to mind a memory of an eventfrom your childhood. It does not need to be anythingspecial. For John, it was the memory of coming out ofan afternoon matinee on a hot summer day in New Jersey, when he was eight years old.

Just relax, and wait for a memory to appear. Whena vivid memory appears, check to see whether youare remembering it as if you were watching a movieand seeing yourself as a character in the movie as thememory unfolds in your mind. If you are, try now to

go inside the scene, within the memory itself, to get thesubjective feel of it.

Now, as the memory unfolds, see if you can get the


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subjective feel of your experience at the time. Sink intoit. For instance, try to feel the air temperature on yourskin: does it feel hot or cold? What is the light like?

Is it dark or is there plenty of light? Can you smell aparticular scent? Can you feel the texture of an objectwhen you touch it? Do you hear any sounds? Try tohave the feel of that experience as you did then. Do notworry if you cannot seem to feel the memory in this

manner. Maybe you can try a different memory, orconsider the direct look.

As soon as you get that subjective memory in mindand sink into the feel of it, try to see if you can feel whatit felt like to be you then, experiencing it all.

Now, move your attention one more time—this timeto what it feels like to be you now.

That’s all there is to it, and it is much easier to dothan it was to describe.

Nothing more needs to be done now. This simpleact of inward looking automatically dissolves thebackground of anxiety, distrust and dissatisfaction thatis the experience of life for most of us.

There is no need to try to stay there, or rest in

yourself there. The moment of looking is very brief—sobrief that you will hardly notice it.

You can do this simple act of looking at yourself in


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whatever manner works for you, whenever it occurs toyou to do so.


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What comes next?

That is all there is to what we call looking at yourself and you only have to do it once. You may find yourselfrepeating the act for a while, and that’s okay. The actwill repeat itself for as long as it is needed and then itwill just disappear.

In time, your relationship with your life will change.Things that used to drive you crazy will not havethe same effect on you anymore. Patterns of neuroticbehavior and self-destructive reactions will be replacedby more positive, non-destructive ones.

The distance between you and your life willdisappear and a new kind of intimacy with your lifewill begin slowly to emerge.

Too simple, too good to be true? It might seem so,but thousands of people all over the world have already

experienced the power of this simple act to transformtheir relationship with life from one of alienation,distrust and fear to the full, natural immersion in itsendless wonder.


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The fear of life

The root cause of all psychological misery andall resistance to life is the fearful and suspiciousenvironment in which the mind and its psychologytake shape, which produces a fundamental alienationfrom the experience of life itself. This is what we referto as the fear of life, which is a sort of psychologicalautoimmune disease that we believe strikes almost allof us in reaction to a fearful experience very early in life,long before we are conscious of ourselves as individualpersons, and long before we even learn that we have amind. This fear of life is an unseen assumption that lifeis inherently dangerous and profoundly untrustworthy,and it is upon this invisible foundation of fear anddistrust that our minds develop over time.

The act that we call looking at yourself actually

disintegrates almost instantaneously that diseasedenvironment of suspicion and alienation and makes wayfor a regeneration of the mind and the disintegration ofits diseased psychological mechanisms.

We believe that this happens because that first

conscious taste of our actual nature—what it feels liketo be you, what you would call “me”—silently andcompletely invalidates the founding premise of thefearful environment and causes it to instantly vanish.


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And when that happens, the diseased psychologicalmechanisms begin to fall away, and new, fresh ways ofexperiencing life fully and engaging with it intelligently

begin to take shape.The purpose of our work is to bring this simple act

of directing attention to the feeling of “me” and itsconsequences to everybody who is tired of feeling thattheir life isn’t worth living, tired of feeling that theyare trapped in a world that they don’t understand andcan’t deal with; tired of feeling that there is somethingmissing; tired of feeling that the way to be effective inlife is to be found among the many failures we havealready come upon throughout all the years that wehave been suffering from this wretched disease offearfulness, anxiety, and alienation from life itself.


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The Recovery Period

The regeneration of the mind

This fear of life we speak of is not the circumstantialfear that catches fire in the presence of a perception ofimmediate physical danger. The fear of life we speakof is a faint background hum of neurotic fearfulness,anxiety, and distrust of life; a sense that there is

something wrong with me or my life that can neither befixed nor washed away. We cannot stress too much thefact that the fear of life itself is hidden from experienceandcan almost never be experienced directly because itexists below the level of consciousness. Until the fear itself

is gone and the damage it has caused is neutralized, itis almost impossible for anyone to understand that thefear of life is the only problem that spoils human life.

The problem that causes the psychological miseryyou experience is the cloud of damaged aspects of

personality that have come into being stained with theunderlying assumption that life is not to be trusted.For most of us, that includes the great majority of thecontent and habits of understanding that make up our


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minds. And although that process is easy to accomplish,it can be at least as difficult to recover from as a hearttransplant.

When we speak of mind, we mean a mostlymechanical apparatus that uses memory, thought,and intelligence to reveal to us the present nature ofour experience of our lives, our understanding of thatexperience, and our understanding of what we can doabout it.

Most of us have never known a mind not conditionedby fear, and we suffer from the unexamined assumptionthat “the mind is me.” And it is precisely this assumptionthat “I am my mind” that has given rise to the hatred ofmind that is a hallmark of some spiritual and self-helppractices.

But my mind is not me. My mind is an apparatusconsisting of psychological mechanisms that define

and color my experience of life. My mind dependsupon learned habits of thought and judgment that ariseaccording to life circumstances and are seen throughthe lens of the mind’s eye. And for most of us whohave been born into fear, the mind’s eye is warped and

distorted by the underlying assumption that life is to befeared above all else.


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So, you have done the act of inward looking. Youhave seen the problem, and the solution to the problem,and it would seem as if that should be the end of it. But

it won’t be long before you find yourself in the midstof what seems to be an all-out war waged by yourmind against the dangerous idea that nothing is reallywrong other than the false notion that life is inherentlydangerous and untrustworthy. The foot soldiers of this

mental war are those blind and ignorant psychologicalmechanisms that have been fighting against natural lifefrom the very beginning.

Once the act of looking has been accomplishedand the period of unexpected ease of being that oftenfollows has evaporated, what you are left with is amind free of the fear but still full of diseased psychologicalhabits of relationship to yourself and your life that haveformed in compliance with the assumption that life is notto be trusted.

And there you are, in recovery, seemingly back inthe war, but now the war has become more ferociousthan ever. Negative and self-destructive behaviors thatyou thought you had gotten free of in the past start

reappearing, stronger than ever. Those things aboutyourself that you thought you had finally gotten undercontrol suddenly start popping up again, seeminglyon fire with a vengeful determination to drown you in


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pain and confusion. The soldiers of fear have begun toadopt a take-no-prisoners, total war stance. What canyou do now?

You could curse the misery, curse the day you didthe looking, and wish you could go back to your lifebefore the looking, when the misery seemed to be undercontrol. You can even just wait it out and do nothing.That is what Carla and I did, since we had no guidanceto get us through our own recovery. It took us manyyears of psychological pain and confusion until the daycame when we noticed that the war had fizzled out.This is why we tell people that all you need to do islook once, and the process will unfold on its own. Butyou can do much better than we did.

The conversations in our discussion forums arebringing clarity and confidence to our understandingof the recovery from this disease that has broughthumanity to the edge of extinction. The courage andwillingness of forum members to write about theirexperience as the recovery unfolds and about whatthey have found to be the most effective ways to workwith it are showing us all how to use the period of

recovery to develop skillful self-reliance rather thansimply endure it until it passes.

https://www.justonelook.org/community/forums/https://www.justonelook.org/community/forums/


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Developing radical self-reliance

Self-reliance turns out to be the most deeply satisfyingrelationship with life that you can imagine. The methodfor developing this radical self-reliance is very simple.It turns out that only thing we really have any controlover is to what we choose to attend. We have nothingto say about the nature of the thoughts and emotionsthat appear in our mind. This might sound strange, butif you examine the issue directly for a moment, you willquickly see the truth of it.

The experience of your thoughts, the experience of

your body, of the warmth of the sun on your skin, of yourconcerns about your health, and everything else presentin your mind must be already present for you to havethe experience of it. It is clearly absurd to think that youcan do anything about what is already present other than

simply notice it. The entire universe of your life in thismoment must already be here for you to notice it at all.

During the recovery period, the absurd, lifelongmechanisms for dealing with a seemingly threateninglife become meaningless. The underlying cause, the fear

of life, is gone, but replacing the armies of fear with new,authentic psychological mechanisms born and raisedin a clear mind takes time. During this period, all theold soldiers of fear are still available and ready to fight


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against sanity. There is nothing to do about this otherthan begin to decide for yourself what is worthy ofyour attention and what is not. It turns out that merely

putting your attention on something energizes it and,conversely, ignoring it starves it of energy. Anotherthing to keep in mind about the recovery is its similarityto birth—full of sound and fury, but forgotten when itfinishes.

Keeping a diary during the recovery period can bea very useful tool. Writing down the changes in yourpsychology as you notice them might make it easier foryou to understand your progress.


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Can psychotherapy help in the recovery?

People often ask if psychotherapy can help acceleratethe recovery. The problem with psychotherapy is itsfocus on reforming or eliminating specific mentalproblems. It concerns itself with bringing attention tobear on the sickened processes in one way or another,with the purpose of reforming them, eliminatingthem, or replacing them. Such approaches can helpthe troubled mind find considerable palliative relieffrom the misery of specific neurotic psychologicalmechanisms, but the mind suffering from the effectsof the generalized fearfulness we call the fear of life ismore than a conglomeration of neuroses. It appearedand developed in a context that assumes that life isfearful and threatening to one’s very existence. In thepsychotherapeutic approach, when one set of neurosesdeparts, new ones arise to take their place, and thenew neurotic defenses are always more efficient atmasquerading as harmless and actually necessary.Putting attention directly on those psychologicalmechanisms in a therapeutic context may actuallyenergize them and train them to change form and shiftplaces to evade extermination.

We are convinced that while recovering from theeffects of the fear, attending to analysis or any other


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psychological habit of relationship to arising experiencewould likely just prolong it. During this time, the verybest that can be done is to exercise and become skillful

in your authority over your attention, and the bestway to do that is with the practice of directed attention. Icannot stress this enough. The goal of this practice is tomake it possible for you to be able to see what choicesare available to you in life and decide for yourself in

the moment what is worthwhile, what is harmful, andwhat is of no consequence.

The primary purpose of the practice of directedattention that we propose is not to provide relieffrom the specific issues to which it declines to attend,although relief is welcome. The purpose of this practiceis to allow you to take authority over the only thing youcan actually control, and its effect is the dawn of full self-reliant sanity and satisfaction with the life you have.

Diverting your attention to seek relief from specifictrauma-induced neuroses will not stop the process ofrenewal that is already underway in your mind. We canattest to that from our own experience of many years inrecovery, completely ignorant of the process that was

already underway to clear our minds of the effects ofthe fear. But you can learn from our experience andthe experience of all who have come before you. If youput all your eggs in the basket of gaining self-reliant

https://http//www.justonelook.org/texts/directed-attention.htmlhttps://http//www.justonelook.org/texts/directed-attention.html


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authority over your attention, we promise you thatthe length and misery of the recovery will be greatlydiminished, and you will never regret it.


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Self-Directed Attention Exercise

Our purpose with this exercise is to cultivate themost useful skill that will help you develop self-relianceduring the difficult period that follows the collapse ofthe context of fear.

Keep in mind that the context of fear controlledthe development of every aspect and psychologicalmechanism of your mind.

The most effective way to develop self-reliance is thetraining of your ability to focus attention at will. Thisexercise will strengthen your ability to focus attentionon a single object, ignoring everything else, as a meansto develop a natural skillfulness in the intelligent use of

this power.Do this exercise for about ten minutes at a time. Set

an alarm clock so you will know when the time is over.

There is no need to pay any particular attentionto your posture. All that is required is that you sitcomfortably enough to be able to remain seated for tenminutes in a row. Your eyes can be open or closed.

We use the breath in this exercise because breathing


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is something that happens on its own, and does notrequire your conscious attention for it to continue.

Sit down quietly and begin paying attention toyour breath as it goes in and out of your body. Makeno attempt or effort to control or monitor the way thebreathing is happening. Just watch the sensation of thebreath as it passes through your nostrils on its way inand out of the body. You will notice that the sensationis cool as it passes through the nostrils coming into thebody and warm on its way out of the body. It is thatfeeling, that sensation in your nostrils that you will payattention to and focus on.

Try to create a tight focus on the sensation of thebreath coming in and out of the nose. With everyoutbreath, count mentally: one, two, three, four, etc.The first outbreath is one, the second outbreath is two,and so forth.

Should it happen that during the counting you findthat your attention has been distracted and you arepaying attention to something other than the sensationof your breath—a physical sensation, a train of thought,a sound, an itch, or something crossing your field of

vision—simply say to yourself silently, inwardly:Distracted. Then move your attention back to the breathand start counting again from one. If you get to ten,start over again from one.


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Do this for ten minutes, once a day. In the beginning,you will probably not be able to count beyond two orthree. Do not be discouraged. Keep trying, do not give

up. Even if you stop at two or three and start over everytime, the work is being done. Remember, the goal ofthis exercise is not to get to a point where you can countto high numbers. The goal is to develop and strengthenyour capacity to notice to what you are paying attention

and to exercise your ability to move your attentionaway from that object and direct it where you want itto go. Do this exercise as you would lift weights or dopush-ups to develop and strengthen your muscles.

If you find yourself counting up to very highnumbers without being distracted, pay closer attention.It can be very easy to get on automatic pilot and keepcounting even though your attention is divided.

To benefit fully from this exercise, you must firstlook at yourself. Follow the instructions in this bookletand look at yourself right now.


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Resources

More texts, audios and videos are available on our website.

Just One Look Official Website

Private Skype Sessions with John Sherman

John Sherman Webinars

Just One Look Discussion Forum

Audios, Videos and Books

The Natural State, John Sherman’s Blog

Being Human, The John Sherman Podcast

Essays and Articles

Subscribe to our Free Newsletter

Just One Look App

http://www.justonelook.org/http://www.justonelook.org/events/private.htmlhttp://www.justonelook.org/events/online/open-house.htmlhttp://www.justonelook.org/community/forums/https://www.riverganga.org/Support/http://www.justonelook.org/natural/http://www.justonelook.org/library/podcast-signup.htmlhttp://www.justonelook.org/texts/index.htmlhttp://www.justonelook.org/jolnews/index.htmlhttp://www.justonelook.org/justonelookapp.htmlhttp://www.justonelook.org/justonelookapp.htmlhttp://www.justonelook.org/jolnews/index.htmlhttp://www.justonelook.org/texts/index.htmlhttp://www.justonelook.org/library/podcast-signup.htmlhttp://www.justonelook.org/natural/https://www.riverganga.org/Support/http://www.justonelook.org/community/forums/http://www.justonelook.org/events/online/open-house.htmlhttp://www.justonelook.org/events/private.htmlhttp://www.justonelook.org/


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Contact Us

John and Carla Sherman

RiverGanga Foundation201 E. Ojai Avenue, 1566Ojai, California 93024

United States of America

Telephone: +1 (805) 649-1600Email: [email protected]

mailto:[email protected]:[email protected]


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Support Our Work

Please make a donation to help support our work.

www.riverganga.org/easydonate.html

Just One Look is a program of the RiverGangaFoundation. RiverGanga Foundation is a not-for-profit,public charitable organization under Section 501(c)(3)of the United States Internal Revenue Code.

Our Internal Revenue Service Employer ID Number

is 77-0561647. All donations are tax deductible for USresidents as charitable contributions.

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FACEBOOK:

https://www.facebook.com/riverganga

https://www.facebook.com/justonelookproject

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YOUTUBE:

https://www.youtube.com/lookingatyourself

TWITTER:

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About the Authors

Like everyone, John Sherman spent most of his lifeunconsciously searching for the one perfect path out ofthe wilderness of human life; the one perfect idea, the oneperfect thing to think, to understand, to want, to have,to believe, to become that would bring him salvationand satisfaction. Te course of John’s search was extremecompared to most, but the result was the same: nothing

worked, nothing ever does.

Late in 1975, when he was 33 years old, John discoveredthe perfect idea of perfect Social Justice, and set out tobecome the perfect Communist revolutionary. He joined

with a small group of anarcho-communist radicals, and

embarked upon four years of bank robberies, propertybombings, gunghts with the police, two escapes fromfederal prisons and two years on the FBI’s en Most WantedList; all done in the name of supporting the struggles of the

American worker for justice. In the end it came to nothing.

In January of 1976, he was shot and captured duringa bank robbery; in March, he escaped. In 1978, after twoyears on the run, robbing banks and organizing propertybombings, John was captured by the FBI, tried, convicted,


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and sentenced to 30 years in prison.

In March of 1979, he escaped again from the federalprison where he was serving his sentence. In April of 1981,after two years on the FBI’s en Most Wanted list, he wasnally captured for the last time and returned to prison.

In June of 1994, in the fteenth year of his imprisonment,the American spiritual teacher Gangaji came to the prison

where John was serving his sentence. John found himselfface to face with her and, in that meeting, discoveredhimself to be eternally and unconditionally free. He spentmore than a year in the fully open awareness of spiritualawakening, which collapsed suddenly, leaving him bereft.

John spent the rest of his time in prison trying to ndsomething that he could do that would bring him back tothe state of indifference and apathy that he had enjoyedprior to meeting Gangaji and being taken by the falsepromise of freedom. Tis effort unexpectedly brought him

to true freedom by means of an extremely simple act ofattention.

Tree and a half years later, in 1998, he was released onparole. Upon his release, John moved to Boulder, Colorado.

Carla Sherman was born in Rio de Janeiro, Brazil in1961. After a series of failed attempts at nding happinessand fulllment in different careers, in 1997 she came to


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the United States to attend a retreat with Gangaji, an American spiritual teacher. During her rst retreat, shehad an overwhelming experience of awakening. She went

back to Rio for a few months and then came back, thistime to Boulder, Colorado. In Boulder, Carla met John.She went back to Brazil, and a few months later she cameback to the US, this time to California, where she ran into

John again. He was working at the Gangaji Foundation, where Carla was a volunteer. Ten, after a year and a halfof spiritual awakening, everything fell apart and she feltcompletely lost. She started looking for a way to gain backthe experience of the oneness of all being. Tis effort ledher to look at herself, which brought her to true freedom.

John and Carla were married in June of 1999, in SanRafael, California. In 2001, John and Carla moved to Ojai,California, where they live with their cat, Switters. Carlabecame an American citizen in February of 2007 and, in

August of 2007, John was released from parole.

Since 1999, John and Carla’s work has been to make onesimple insight into the root cause of all human misery andone simple act of inward looking that effectively eliminatesthat cause universally available and accessible within the

entire human community. Tey meet with people from all walks of life to speak about the fear of life, which is whatspoils human life, how that comes to pass, what gives riseto it in the rst place, how it manifests in the life in general,


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and what every person can do to be free of it once andfor all. In these meetings, John speaks from his experience,listens to reports, and answers questions. Carla organizes

the meetings and provides technical support.RiverGanga Foundation is the public, non-prot

organization they operate to provide nancial supportfor their work and through which they receive your tax-deductible donations. Just One Look is the project theycreated to bring this message to the world as quickly aspossible.

More about John and Carla Sherman’s work.

http://www.justonelook.org/about.htmlhttp://www.justonelook.org/about.html


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Books by John and Carla Sherman

All titles are published by Just One Look Press. Some are

available in translation on our website at www.justonelook.org

The Fear of Life and the Simple Act of Inward Looking that Snuffs It Out

(Second edition, 2014) PDF ebook.

Just One Look, Experience the power of human consciousness to free itself

of the fear of life (Second edition, 2014) PDF ebook

The Way Forward (2012) PDF ebook

Look at Yourself(2010)Paperback (ISBN 978-0-9718246-7-6)

Kindle ebook (ASIN: B005UHMAV0)

PDF ebook (ISBN 978-0-9718246-2-1)

Meeting Ramana Maharshi (First edition, 2004; Revised second

edition, 2015)

PDF ebook


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No More Fear No More Anxiety

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