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Sung Yang
Mindfulness Techniques
Free Distribution Only 2010, 2011 by Sung Yang. This book is written for public benefits and is offered for free. If you know anyone who might benefit from this book, please share this book with him or her. This book may only be distributed free of charge. The author would love to hear your suggestions or feedback on this book. You can contact the author or download the latest revision of this book at the book home page: book.learnmindfulness.org.
Mindfulness Techniques
Table of Contents Acknowledgements .......................................................12 Chapter 1: Introduction..........................................................13 How to Use This Book...................................................14 Chapter 2: Basic.....................................................................18 1.Sounds Awareness..........................................................19 2.Breath Awareness............................................................20 3.Body Awareness..............................................................21 4.Mind Awareness..............................................................22 5.Mindfulness of Breathing................................................23 6.Mindfulness of Sitting.....................................................25 7.Mindfulness of Hand Movements...................................26 8.Mindfulness of Breathing 2.............................................27 9.Mindfulness of Breathing 3.............................................28 10.Mindfulness of Joint Angle...........................................29 11.Mindfulness of Touch...................................................30 12.Mindfulness of Touch: part 2........................................31 13.Mindfulness of Sight.....................................................32 14.Mindfulness of Sight: part 2..........................................33 15.Mindfulness of Taste.....................................................34 16.Mindfulness of Taste: part 2..........................................35 17.Mindfulness of Smell....................................................36 18.Mindfulness of Sight While Moving.............................37 19.Mindfulness of Sight While Moving 2..........................41 20.Mindfulness of Sounds with Counting..........................42 21.Mindfulness of the Loudest Sound...............................43 22.Mindfulness of Continuous Sounds..............................44 23.Mindfulness of Non-Continuous Sounds......................45 24.Mindfulness of Sounds..................................................46 25.Mindfulness of Sounds: part 2......................................47 26.Mindfulness of Sounds: part 3......................................48 27.Mindfulness of Muscle Contraction..............................49 28.Mindfulness of Muscle Stretching................................50 29.Mindfulness of Motion..................................................51 30.Mindfulness of Vibrations.............................................52 31.Mindfulness of Walking................................................53 3
Mindfulness Techniques 32.Mindfulness of Walking 2.............................................55 33.Mindfulness of Finger Joints.........................................56 34.Mindfulness of Feelings................................................57 35.Mindfulness of Feelings 2.............................................58 36.Mindfulness of Body Tension.......................................59 37.One Mindful Breath......................................................60 38.Half Mindful Breath......................................................61 39.Mindfulness of Mind.....................................................62 40.Mindfulness of Mental Contents...................................63 41.Mindfulness of Mental Contents 2................................64 42.Mindfulness of Mental Activities..................................65 43.Mindfulness of AMA (Automatic Mental Activities)...66 44.Mindfulness of Attraction.............................................67 45.Mindfulness of Aversion...............................................68 Chapter 3: Essentials..............................................................69 46.Mindfulness of Foot Movements..................................70 47.Mindfulness of Head Movements.................................70 48.Mindfulness of Eye Movements...................................72 49.Mindfulness of Upper Body Movements......................73 Mindfulness of Head Movements......................................73 50.Mindfulness of Feeling on Sounds................................74 51.Mindfulness of Sight with a Gaze.................................75 52.Mindfulness of Sight with a Gaze: part 2......................76 53.Body Scan ....................................................................77 54.Mindfulness of Standing...............................................79 55.Mindfulness of Lying Down.........................................80 56.Mindfulness of Body Positions.....................................81 57.Mindfulness of Arising-Passing of Feelings.................82 58.Mindfulness of Pleasant Feeling...................................83 59.Mindfulness of Unpleasant Feeling...............................84 60.Mindfulness of Six Sense-Consciousness ....................85 61.Mindfulness of Hand Movements 2..............................87 62.Mindfulness of Eye Movements 2................................88 Chapter 4: Eight Mindful Breathing......................................89 63.Mindful Breathing 1......................................................90 64.Mindful Breathing 2......................................................91 65.Mindful Breathing 3......................................................92 66.Mindful Breathing 4......................................................93 4
Mindfulness Techniques 67.Mindful Breathing 5......................................................94 68.Mindful Breathing 6......................................................95 69.Mindful Breathing 7......................................................96 70.Mindful Breathing 8......................................................97 Summary of Eight Mindful Breathing...........................98 Chapter 5: Daily Activities.....................................................99 71.Mindfulness of Hand Movements and Breathing.......100 72.Mindfulness of Washing Hands..................................102 73.Mindfulness of Washing Hands: part 2.......................103 74.Mindfulness of Washing Hands: part 3.......................104 75.Mindfulness of Drying Hands with a Towel...............105 76.Mindfulness of Drying Hands with a Towel: part 2. . .106 77.Mindfulness of Drying Hands Using Air Dryer..........107 78.Mindfulness of Driving...............................................108 79.Mindfulness of Walking with Counting......................110 80.Mindfulness of Walking and Breathing with Counting ..........................................................................................111 81.Mindfulness of Walking Indoor..................................112 82.Mindfulness of Forwarding and Breathing.................114 83.Mindfulness of Walking and Breathing......................115 84.Mindfulness of Walking Outdoor and Breathing........116 85.Mindfulness of Walking 4...........................................117 86.Mindfulness of Tooth Brushing..................................118 87.Mindfulness of Tooth Brushing 2...............................119 88.Mindfulness of Tooth Brushing with Counting..........120 89.Mindfulness of Shaving..............................................121 90.Mindfulness of Shaving 2...........................................122 91.Mindfulness of Drinking a Cup of Tea.......................124 92.Mindfulness of Drinking a Cup of Tea 2....................125 93.Mindfulness of Eating ................................................126 94.Mindfulness of Eating with Four Stages.....................127 95.Mindfulness of Eating and Movements......................128 96.Mindfulness of Eating 2..............................................129 97.Mindfulness of Eating 3..............................................131 98.Mindfulness of Eating 4..............................................132 99.Mindfulness of Opening a Door..................................133 87. Mindfulness of Opening a Door 2..............................134 100.Mindfulness of Closing a Door.................................135 5
Mindfulness Techniques 101.Mindfulness of Locking a Door................................136 102.Mindfulness of Turning on a Switch.........................137 103.Mindfulness of Vacuuming.......................................138 104.Mindfulness of Watering Plants................................139 105.Mindfulness of Wearing Clothes...............................140 106.Mindfulness of Taking Shower with Feeling............142 107.Mindfulness of Taking Shower.................................143 108.Mindfulness of Washing Dishes...............................145 109.Mindfulness of Loading Dishwasher........................146 110.Mindfulness of Unloading Dishwasher.....................147 111.Mindfulness of Washing a Car..................................148 112.Mindfulness of Google Searching.............................149 113.Mindfulness of Using a Computer............................150 114.Mindfulness of Using a Computer 2.........................151 103. Mindfulness of Using a Computer 3........................152 115.Mindfulness Practice in a Bus, Train or Airplane. ...153 116.Mindfulness of Waiting in a Line.............................155 117.Mindfulness of Waiting in a Line and Breathing......156 118.Mindfulness of Waiting in a Line 2..........................157 119.Mindfulness of Listening to Speaking......................158 120.Mindfulness of Speaking...........................................159 121.Mindfulness of Speaking 2........................................160 122.Mindfulness of Speaking 3........................................161 123.Mindfulness of Speaking 4........................................162 124.Mindfulness of Encountering a Person.....................163 125.Mindfulness of Eye Contact......................................164 126.Mindfulness of Eye Contact: part 2...........................165 127.Mindfulness of a Phone Ring....................................166 128.Mindfulness of Watching a TV Program..................167 129.Mindfulness of Watching a TV Program 2...............168 130.Mindfulness of Watching a Figure Skating...............169 131.Mindfulness of Watching a Football Game (soccer game) ...............................................................................170 132.Mindfulness of Watching a Football Game (soccer game): part 2.....................................................................171 133.Mindfulness of How Are You...................................172 Chapter 6: Unpleasantness...................................................173 134.Mindfulness of Itchiness ..........................................174 6
Mindfulness Techniques 135.Mindfulness of Itchiness: part 2................................175 136.Mindfulness of Itchiness: part 3................................176 137.Mindfulness of Itchiness and Breathing....................177 138.Mindfulness of Numbness.........................................178 139.Mindfulness of Hunger.............................................179 140.Mindfulness of Pain .................................................180 141.Mindfulness of Leg Numbness.................................181 142.Mindfulness of Leg Numbness and Breathing..........182 143.Mindfulness of Urge.................................................183 144.Mindfulness of Urge 2..............................................185 145.Mindfulness of Boredom and Breathing...................186 146.Mindfulness of Boredom and Breathing 2................187 147.Mindfulness of Impulse.............................................188 148.Mindfulness of Impulse and Breathing.....................189 149.Mindfulness of Procrastination ...............................190 150.Mindfulness of Procrastination 2..............................192 151.Mindfulness of Uncontrollable Situation..................194 152.Mindfulness of Uncontrollable Situation 2...............196 153.Mindfulness of Disappointment ...............................198 154.Mindfulness of Disappointment 2.............................200 155.Mindfulness of Bodily Reactions to Tension............202 156.Mindfulness of Mental Reactions to Tension...........203 157.Mindfulness of Anger................................................205 158.Mindfulness of Wanting (Desire)..............................207 153. Mindfulness of Fear.................................................209 159.Mindfulness of Anxiety.............................................210 160.Mindfulness of Worry...............................................211 161.Mindfulness of Hatred ..............................................212 162.Mindfulness of Grief.................................................213 163.Mindfulness of Stress................................................214 164.Mindfulness of Regret ..............................................215 165.Mindfulness of Anger 2.............................................216 166.Mindfulness of Hatred 2 ...........................................217 167.Mindfulness of Wanting 2.........................................218 168.Mindfulness of Anxiety 2..........................................219 169.Mindfulness of Worry 2............................................220 170.Mindfulness of Grief 2..............................................221 171.Mindfulness of Stress 2.............................................222 7
Mindfulness Techniques 172.Mindfulness of Regret 2............................................223 173.Mindfulness of Worry 3............................................224 174.Preparing for Worry..................................................225 175.Preparing for Anger...................................................226 176.Preparing for a Stressful Situation............................227 177.Preparing for Anxiety................................................228 178.Mindfulness of Unkindness Reactions......................229 Chapter 7: Rushing...............................................................230 179.Mindfulness of Rushing............................................231 180.Mindfulness of Multitasking.....................................232 181.Mindfulness of Hurried Eating .................................233 182.Mindfulness of Hurried Eating 2...............................234 Chapter 8: Other Occasions..................................................235 183.Mindfulness of Watching a Firework........................236 184.Mindfulness of Watching a Firework 2.....................237 185.Mindfulness of the Two Hands Holding up Movement ..........................................................................................238 186.Mindfulness of the Two Hands Holding up Movement labeling .........................................................................239 187.Mindfulness of Qigong.............................................241 188.Mindfulness of Tai Chi.............................................242 189.Mindfulness of Tai Chi 2..........................................243 190.Mindfulness of Tai Chi 3..........................................244 191.Mindfulness of Yoga.................................................246 192.Mindfulness of Yoga: part 2......................................247 193.Mindfulness of Yoga and Breathing.........................248 194.Mindfulness of Running ...........................................249 195.Mindfulness of Running 2.........................................250 196.Mindfulness of Weight Lifting .................................252 197.Mindfulness of Gratitude to People..........................254 198.Mindfulness of Gratitude to Things..........................255 199.Mindfulness of Gratitude to Other Drivers...............256 200.Mindfulness of Gratitude Toward Eyes....................257 201.Mindfulness of Texting (Text messaging)................258 202.Mindfulness of Applauding.......................................259 Chapter 9: Places..................................................................260 203.Mindfulness in a Walmart Store................................261 204.Mindfulness in a Starbucks Coffee Shop..................263 8
Mindfulness Techniques 205.Mindfulness in a Restaurant......................................265 206.Mindfulness in a Shopping Mall...............................267 207.Mindfulness in a Dental Office.................................269 208.Mindfulness in a Oil Change Service Shop..............271 Chapter 10: Miscellaneous...................................................273 209.Mindful Breathing with Sight...................................274 210.Mindful Breathing with Sight and Smiling...............275 211.Mindful Breathing with Sight and Smiling 2............276 212.Mindful Breathing with Body and Smiling...............277 213.Mindful Breathing with Pain and Smiling................278 214.Mindful Breathing with Itchiness and Smiling.........279 215.Mindful Breathing with Unpleasant Feeling and Smiling.............................................................................280 216.Mindful Breathing with Pleasant Feeling and Smiling ..........................................................................................281 217.Mindful Breathing with Sounds................................282 218.Mindfulness of Finger Movements ..........................283 219.Mindfulness of Eyelids Movements..........................284 220.Mindfulness of Eyelids Movements and Breathings 285 221.Mindfulness of Eye Movements and Breathing........286 222.Mindfulness of Thinking Someone...........................287 223.Mindfulness of Breath and Feeling...........................289 224.Practice to Change Habits.........................................290 225.Kindness Practice......................................................291 226.Kindness Practice and Breathing...............................292 227. Mindfulness of Abdominal Movements...................293 228.Mindfulness of Lung Movements.............................294 229.Mindfulness of Diaphragm Movements....................295 230.Mindfulness of Breathing 4.......................................296 231.Breath Counting........................................................298 232.Breath Counting 2.....................................................299 233.Mindfulness of Winds ..............................................300 234.Mindfulness of Mental Activities with Counting......301 235.Personalized Mindfulness Technique........................302 Chapter 11: Advanced .........................................................303 236.Mindful Breathing with Body and Smiling 2 ...........304 237.Mindful Breathing with Pain and Smiling 2 ............305
Mindfulness Techniques 238.Mindful Breathing with Unpleasant Feeling and Smiling 2 .........................................................................306 239.Mindful Breathing with Pleasant Feeling and Smiling 2 ..........................................................................................307 240.Mindful Breathing with Sounds 2.............................308 241.Mindfulness of Sight While Moving 3......................309 242.Mindfulness of Sight While Moving 4......................310 243.Mindfulness of Six Sense-Consciousness: part 2......311 244.Advanced Eight Mindful Breathing..........................312 Chapter 12: Create Your Own Techniques..........................313 245.3 Minutes Practice.....................................................314 246.When Feeling Physical Pain......................................315 247.When Having Digestion Difficulty...........................316 248.When Feeling Sad.....................................................317 249.When Feeling Depressed...........................................318 250.When Feeling Anxious..............................................319 251.When Difficulty Sleeping..........................................320 252.When Feeling Stressful.............................................321 253.When Having Hatred.................................................322 254.Separating Mental Pain from Physical Pain..............323 Chapter 13: Practice Tips.....................................................324 Intention (or Pledge) Technique ..................................325 Resume ........................................................................325 Labeling Technique (training wheels)..........................325 Introspection Technique...............................................326 Last Technique.............................................................326 Purpose Technique.......................................................326 Advantage and Disadvantage Technique.....................326 How to Monitor Your Heartbeats................................326 Timer............................................................................327 Slow Down...................................................................327 One Thing at a Time.....................................................327 For Eating.....................................................................327 Plan...............................................................................328 Record .........................................................................328 Measuring Progress......................................................328 Formal Sitting Practice.................................................330 Optimal Length of a Sitting Practice............................330 10
Mindfulness Techniques How to Start from 1 Minute Practice...........................331 Mindfulness Span Based Training...............................332 How to Calm Busy Mind.............................................332 When Sounds Distract..................................................333 Sitting Posture..............................................................333 Why smiling?...............................................................334 Mindfulness Reminders (cues).....................................334 Thumb Bending............................................................335 Three Key Guidelines of Mindfulness Practice...........335 Common (or easy to make ) mistakes in practice.......335 Miscellaneous...............................................................336 Chapter 14: Retreat..............................................................338 A Half Day Personal Retreat........................................339 A Silent Retreat............................................................340 A Silent Retreat 2.........................................................341 A Half Day Silent Retreat............................................342 A Half Day Silent Retreat 2.........................................343 A City Retreat..............................................................344 A Micro Retreat............................................................346 Glossary ...............................................................................347 Appendix A: Forms..............................................................349 About the Author..................................................................353
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Acknowledgements
This book would not exist without the efforts and kindness of many people. I am deeply grateful to those who provided me with corrections, suggestions and other feedback. My sincere thanks to Dr. Mimi Ng, Welby Walker, Bhante Kovida, Allan Goldstein, J.H. Park, Puru Shrestha, PhD, Tymon Rzewuski, Jennifer Brooker and Jolo Cordice. Also I would like to thank Josh Rettie. Finally, I thank to my teachers, my parents, family and friends.
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Chapter 1: Introduction
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Mindfulness Techniques Introduction Many people tell me that they are busy and have no time to practice mindfulness. People also tell me that mindfulness practice is difficult. I wrote this book to help those who couldn't find time to practice mindfulness and those who experienced difficulty with mindfulness practice. Are you very busy? Do you still have time to breathe, drink or eat? Then you have time for mindfulness practice. Are mindfulness techniques too difficult to practice? Are you currently sitting, standing or lying down while reading this book? Are you inhaling or exhaling while reading this book? If you are capable of answering any of these questions, you can practice mindfulness with ease. For your practice, this book contains numerous easy and simple mindfulness techniques that you can practice in your busy daily life.
Mindfulness Techniques in your practice. For example, if you are learning 'Mindfulness of Sight While Moving', you may practice the Basic Technique in the first day. If you become skillful at it, you can move to the Advanced Technique 1 but without rushing it. You may start to practice Advanced Technique 1 in the next day. Likewise, if you are skillful at Advanced Technique 1, you can move to the Advanced Technique 2. You can start to practice Advanced Technique 2 in the next day. You should practice one technique at a time unless specifically instructed. For example, when you are practicing Basic Technique, just practice Basic Technique. Likewise, when you are practicing Advanced Technique 1, just practice Advanced Technique 1. It depends on your skill level and your life style and preferences, you can use this book in various ways. You may be A) a beginner who wishes to learn and develop mindfulness and concentration; B) an intermediate practitioner who wishes to expand your mindfulness skills; or C) a newcomer to mindfulness practice who never received mindfulness training but want to learn it. For beginners and intermediate practitioners, if you already know mindfulness techniques that work well in your daily living, you can continue to use your own techniques. Otherwise you can try mindfulness techniques that are described in this book. For beginners, you can start to learn from Chapter 2. For newcomers who never received mindfulness training before, my suggestion is that you attend a class or see a mindfulness teacher. You could use this book as a supplement. However, this book is not a substitute for a mindfulness teacher. If you teach mindfulness, you could use this book as a supplement in your mindfulness teaching. 15
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One size doesn't fit everyone. Likewise, one mindfulness technique would not satisfy everyone's needs and tastes. Some techniques in this book may meet your need or taste while others may not. If any of the techniques does not meet your need, let me know your needs. I will try my best to provide you techniques you need. Note Some of the techniques in this book use (mental) labels to help for beginners. As you become skillful at mindfulness practice, you will not need to use labels in your practice. Eventually you should be able to practice it without using labels but awareness alone. Training wheels can be helpful or useful when we are learning to ride a bicycle, however, you will eventually no longer need them. Labels are like training wheels. Mindfulness techniques in this book are intended as an aid that helps you to develop your mindfulness skills. After developing mindfulness through diligent daily practice with the techniques, you would become skillful at practice and become less depend on the techniques. Eventually you would no longer need the techniques in order to practice mindfulness. Mindfulness practice is not controlling breath, for example, holding or forcing into a rhythm. Let your body breathe normally instead. (However if you are controlling your breath, be aware that you are controlling your breath.) Likewise, thinking, visualizing or imagining is not mindfulness practice either. (However if you are thinking or visualizing, be aware that you are doing so.) For more on this topic, see Chapter 13: Practice Tips. The same chapter also contains numerous other helpful practice tips such as how to overcome difficulties and how to measure progress of your practice. Caution This book contains numerous mindfulness instructions which you can practice in various situations, including experiencing 16
Mindfulness Techniques pain or driving a car. The goal of the instruction is to aid mindfulness practice, but neither to get rid of the pain nor teach you how to operate a machine, e.g. a car. Improper use of the instruction can cause an injury. Avoid practicing the technique in this book when there is any chance practicing the technique could affect safety of yourself or others. The information in this book is not intended to substitute treatment, instructions or advises from healthcare professionals. If you have a medical condition, you should consult a medical professional before using the information in this book for your safety and health.
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Chapter 2: Basic
These are elementary techniques, which are provide a basis or often used in other mindfulness techniques.
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1. Sounds Awareness
Be aware of all sounds that you hear. Tip: If you are a beginner, a suitable duration of this practice is 1 or 3 minutes per session.
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2. Breath Awareness
Be aware of your breath including inhalation and exhalation. Tip: If you are a beginner, a suitable duration of this practice is 1 or 3 minutes per session.
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3. Body Awareness
Be aware of physical sensations in your body. Tip: If you are a beginner, a suitable duration of this practice is 1 or 3 minutes per session.
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4. Mind Awareness
Be aware of your mind. If you are having a difficulty noticing your mind, that is OK too. Tip: If you are a beginner, a suitable duration of this practice is 1 or 3 minutes per session.
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5. Mindfulness of Breathing
Before starting the practice, you first need to identify your focus point. A focus point is a body area where you feel the strongest or distinctive physical sensation due to airflow through in your respiratory system while breathing. For example, a focus point can be nostrils, inner nose, throat, an air passage in your chest or your abdomen. The physical sensations in the focus point vary depending on the focus point, for example: faint cool and warm; faint dull and neutral; air moving in and out; expanding and contracting; and rising and falling. See below "How to identify your focus point" for more info. Basic Technique Be aware of physical sensation that you experience in the focus point. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of absence of the sensation in the focus point, which occurs briefly between each breath such as in-breath or outbreath. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Tips Ideally your mind should continuously remain focused on physical sensations of your breath in the focus point without an interruption during the practice. However, if you lose the focus, simply refocus your mind on the focus point. How to Identify Your Focus Point: 1. Pay attention to your nose
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Mindfulness Techniques Be aware of sensations of coolness and warmth while inhaling and exhaling. b. Be aware of sensations of faint dull and neutral while inhaling and exhaling. c. Be aware of sensations of air moving in and out while inhaling and exhaling. Shift your attention to your mouth area a. Be aware of sensations of coolness and warmth while inhaling and exhaling. Shift your attention to your chest area a. Be aware of sensations of coolness and warmth while inhaling and exhaling. b. Be aware of sensations of expanding and contracting while inhaling and exhaling. Shift your attention to your abdomen a. Be aware of sensations of rising and falling while inhaling and exhaling. Pay attention to other part of your body and be aware of breathing sensations while inhaling and exhaling. While performing the above steps, which area of your body did you experience the strongest or distinctive breathing sensation? E.g. Nose, throat, chest, abdomen, head. That body area is your focus point. a.
2. 3.
4. 5. 6.
Note: It will be even better if you can pin point the body area by narrowing down the area and clearly comprehend the sensation while breathing. Reminder: breathe normally. Do not try to force your breath. See Also Mindfulness of Breathing 2 Mindfulness of AMA (Automatic Mental Activities)
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6. Mindfulness of Sitting
In this practice, you learn to be aware of body area where you experience pressure while sitting in a chair. These body areas are called pressure points, for example, feet, thigh and buttocks. (See pressure points in the glossary section for more information. ) Basic Technique Be aware of the body areas where you experience pressure (while sitting). After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Be aware of specific physical sensations in the body areas (pressure points) such as pulsing. See Also How to Monitor Your Heartbeats
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8. Mindfulness of Breathing 2
Basic Technique Be aware of physical sensation that you experience in the focus point. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Mentally say while practicing the basic technique: "I know I am breathing in." (while inhaling) "I know I am breathing out." (while exhaling) Advanced Technique 2 Practice with awareness alone without using the phrases. Prerequisites Mindfulness of Breathing
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9. Mindfulness of Breathing 3
Each breath whether it is in-breath and out-breath can be divided into 3 phases: the beginning, the middle and the end. In this practice, you recognize the phase of each breath. While practicing, maintain awareness of the physical sensation that you experience in the focus point. Basic Technique Be aware of the beginning of your breath. Be aware of the end of your breath. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the middle of your breath. Prerequisites Mindfulness of Breathing
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11.Mindfulness of Touch
To practice this technique, you pay attention to touch sensation while holding or touching an object such as a pen. Basic Technique Be aware of the texture of the object whether it is soft or hard. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the texture of the object whether it is rough or smooth. Advanced Technique 2 Be aware of the heaviness of the object whether it is heavy or light.
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13.Mindfulness of Sight
Practice this technique while looking at an object, for example, a tree, a pen, a person, or sky. Basic Technique Be aware of an object in your sight. (No need to identify) After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the size of the object whether it is big or small. Advanced Technique 2 Pay attention to the overall shape of the object, for instance, rectangle, round, triangle or other shape. Advanced Technique 3 Pay attention to the dominant color of the object.
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15.Mindfulness of Taste
In this technique, you be aware of specific tastes of food while eating. Basic Technique Be aware of sweetness while eating food. However if there is no sweetness in the food, just be aware of absence of sweetness. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of saltiness while eating food. However if there is no saltiness in the food, just be aware of absence of saltiness. Advanced Technique 2 Be aware of sourness while eating food. However if there is no sourness in the food, just be aware of absence of sourness.
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17.Mindfulness of Smell
You can use this technique when you smell something. Basic Technique Be aware of the dominant smell whether it is sweet, floral, fruity, putrefaction-like, spicy, burned, paint-like or something else. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the intensity of the smell whether it is weak, strong or intolerable. Advanced Technique 2 Be aware of the source of the smell, for instance, a flower. Advanced Technique 3 Be aware of feeling whether the smell is pleasant, unpleasant or neutral. Optional Technique 5 Be aware of your nose.
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Figure 1. A side of a building. As we walk from the side of the building to the front, a door of the building has appeared (Figure 2).
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Figure 2. A side and front of a building. As we continue to walk to the front, the side wall of the building has disappeared from the scene (Figure 3).
Figure 3. A front of a building. This kind of phenomena occurs each time we walk or drive. If we are mindful, we can easily notice it. Basic Technique Notice appearance of an object (in your sight while moving). In other words, be aware when an object has appeared from behind another object. For example, a door has emerged in your sight, referring to Fig 2. above.
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Mindfulness Techniques After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice disappearance of an object (in your sight while moving). In other word, be aware when an object has disappeared into behind another object. For example, the side wall has disappeared and is no longer visible in your sight, referring to Fig 3. above. Advanced Technique 2 Practice both Basic Technique and Advanced Technique at the same time. Note Although the above example identified object ( in order to provide an example to readers), you do not need to identify the object that appears or disappears in your practice. This technique is about to be aware appearance or disappearance. . The following 3 figures also demonstrated appearance and disappearance of objects while we are moving. We are walking toward a side of a building, we see a side of the building (Figure 4).
Figure 4. A side of a building. As we are walking to the front of the building from the side of the building, another building, which was hidden behind the building, appears (Figure 5).
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Figure 5. A front of two buildings. As we continue to walk to the other side of the building, a building disappears behind the other building (Figure 6).
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24.Mindfulness of Sounds
Basic Technique 1. Select a sound among all different sounds in your surroundings, for example, most distinctive sound or the loudest sound. 2. Be aware of whether it is continuous or non-continuous sound After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of pitch - whether sound of frequency is high or low. Advanced Technique 2 Be aware of a pattern in the sound. Otherwise be aware of the absence of patterns if there are no patterns in the sound.
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29.Mindfulness of Motion
You can practice the following technique while riding a train, bus, car, airplane, ship, boat, canoe, roller coaster and so on. Basic Technique Notice direction of motion. For example, front, rear, upward or downward. For another example, east, west, south and north. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 B aware of speed change of motion. For example, it is whether increasing, decreasing, or unchanging. Advanced Technique 2 Be aware of speed of motion. For example, slow or fast. Advanced Technique 3 Be aware of absence of motion when motion paused or stopped momentarily. Advanced Technique 4 Be aware of sounds that are generated as a result of the motion. Optional Technique 1 Be aware of accompanying vibrations.
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30.Mindfulness of Vibrations
You can be aware of vibrations while riding a train, bus, car, airplane, ship, boat, canoe, roller coaster and so on. Basic Technique Be aware of begin and end of vibration. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of direction of vibration- left, right, front, back, up and down. Advanced Technique 2 Be aware of speed of vibration (quick, slow). Optional Technique 1 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: pattern (of vibration); stillness in between vibration; sudden or gradual; and scale of vibration such as big, small.
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31.Mindfulness of Walking
Basic Techniques Label 'forward' when your foot moves forward direction. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 If you are turning direction while walking, be aware of your foot movement with a set of labels. Label 'left' when your foot moves toward left direction. Label 'right' when your foot moves toward right direction. Advanced Technique 2 Be aware of your hand movement with a set of labels. Label 'forward' when your hand moves forward direction. Label 'backward' when your hand moves backward direction. However, if there is no hand movement, just be aware of stillness of your hands. Optional Technique 1 Notice texture or condition of the ground such as soft, hard, even, uneven, slippery, uphill, downhill, and so on. Optional Technique 2 Be aware if the texture or condition of the ground changes. Advanced Technique 3 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 4 Gradually practice all of the above techniques at the same time.
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See Also Mindfulness of Foot Movements Mindfulness of Hand Movements How to Monitor Your Heartbeats Mindfulness of Touch Prerequisites Mindfulness of Standing
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32.Mindfulness of Walking 2
Basic Techniques Be aware of pressure in your feet while walking. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware the pressure point is shifting from one foot to the other while walking. Advanced Technique 2 Be aware of specific pressure points such as toes and heel. Advanced Technique 3 Be aware the pressure point is shifting from one point to another, for instance, from heel to toes while walking. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 5 Gradually practice all of the above techniques at the same time. See Also Mindfulness of Foot Movements Mindfulness of Hand Movements How to Monitor Your Heartbeats Prerequisites Mindfulness of Standing
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34.Mindfulness of Feelings
Feelings in this book refer to the 3 feelings: pleasant, unpleasant and neutral. These feelings arise when you experience physical sensations or thinking about something. Basic Technique 1. Pay attention to feelings in your body for 1 minute. 2. Pay attention to feelings in your mind for 1 minute. Note If you are having a difficult differentiating between a physical sensation and a feeling, try the followings: 1. Hold a pen in your hand as usual as if you are going to write something. 2. Be aware of physical sensation. 3. Be aware of neutral or pleasant feeling based in the physical sensation 4. Hold the pen tight (to apply much pressure to the pen with your fingers). 5. Be aware of physical sensation (of pressure) 6. Be aware of an unpleasant feeling based in the physical sensation.
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35.Mindfulness of Feelings 2
Basic Technique 1. Label 'pleasant' when a pleasant feeling arises. 2. Label 'unpleasant' when an unpleasant feeling arises. 3. Label 'neutral' when a neutral feeling arises. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 In the above practice, also be aware of the source of the feeling whether it is body or mind. For example, "pleasant in the body". " neutral in the mind". Advanced Technique 2 Do the practice with awareness alone without using any labels. Optional Technique You can be more specific to the source of the feeling. For example, leg, memory.
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39.Mindfulness of Mind
Basic Technique Be aware that your mind is calm when your mind is calm. However, be aware that your mind is not calm when your mind is not calm, for instance, busy or agitated. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware that your mind is focused when your mind is focused (on something). However, be aware that your mind is not focused (or scattered) when your mind is not focused. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time.
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Note: Just aware of arising and passing events in the mind but nothing else. You do not need identify the specific nature of the mental activity, for example, whether it is positive, negative, good or bad. After becoming skillful at the basic technique, you can try advanced techniques Advanced Technique 1 Do the practice with awareness alone without using any labels. Prerequisites Mindfulness of Mental Contents See Also Mindfulness of AMA
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44.Mindfulness of Attraction
When you are having a pleasant experience, there is a reaction to the pleasant experience. With the following technique you can be aware of the reaction in your mind. Basic Technique Be aware of wanting (desire) to prolong the pleasant experience. Note If you do not have pleasant experience in the present moment, you can recall a pleasant memory in order to practice this technique. In an advanced technique, label 'remembering' while recalling the situation.
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45.Mindfulness of Aversion
When you are having a unpleasant experience, there is a reaction to the unpleasant experience. With the following technique you can be aware of the reaction in your mind. Basic Technique Be aware of wanting (desire) to avoid or get rid of the unpleasant experience. Note If you do not have unpleasant experience in the present moment, you can recall an unpleasant memory in order to practice this technique. In an advanced technique, label 'remembering' while recalling the situation.
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Chapter 3: Essentials
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Mindfulness Techniques 1. 2. 3. 4. Label 'left' when your head turns toward left direction. Label 'right' when your head turns toward right direction. Label 'up' when your head moves toward up direction. Label 'down' when your head moves toward down direction.
After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Practice with awareness alone without using labels. Optional Technique 2 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your intention to move your head which occurs just before the movement; your motivation for moving your head; and other experiences.
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53.Body Scan
The body scan technique involves be aware of physical sensation in each part of your body for some moments (about 10 to 30 seconds). There is nothing for you to do. Also no need to visualize your body during the practice- this is not a visualization practice. Basic Technique 1. Pay attention on your left foot and notice or feel any sensation. 2. Shift your attention to left lower leg and notice or feel any sensation. 3. Shift your attention to your left upper leg. 4. Repeat the above steps with right leg. 5. Continue to shift your attention to next body part (such as abdomen, back, chest, shoulders, arms, hands, neck, mouth, eyes, ears, nose) until reaching your head. 6. Notice the whole body including the skin. Sensation experience examples: temperature; touch of fabric or other object on your skin; weight on your feet or buttocks; muscle tightness; pain; itchiness; moving sensation (rise and fall of belly while breathing); air flowing in and out in your respiratory system; and pulses. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique While practicing the basic technique, you can pay attention to specific or narrow area of your body, for example, instead of the entire leg, you can divide your leg into lower, middle and upper part, or even further divide into details, for example, foot, toes, ankle, shin, knee, thigh. Furthermore, you also pay attention to internal organs as well as your body systems like respiration, digestion and circulation.
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Mindfulness Techniques The respiratory system may include lungs, diaphragm, nasal passage, nose, trachea. The digestive system may include mouth, esophagus (the tube from mouth to stomach), stomach, small and large intestines. The circulatory system may include heart, blood vessels. Advanced Technique 2 Expand your awareness to various physical sensations during the body scan practice. See physical sensation list in glossary for detail. See Also: Mindfulness of Pain
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54.Mindfulness of Standing
Use the techniques described in Mindfulness of Sitting while you are standing. Prerequisites Mindfulness of Sitting
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Mindfulness Techniques Note: When you are aware of multiple events at the same time, you can choose either. Alternatively, you can choose whichever is the dominant experience. For example, when you see a bird and hear chirping sound at the same time. You can choose either 'sight' or 'hearing'.
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63.Mindful Breathing 1
When you breathe in, be aware that you are breathing in. When you breathe out, be aware that you are breathing out. For example, while breathing in, silently say: "I know I am breathing in". While breathing out, silently say: "I know I am breathing out". Note. Your mind should remain focused on your focus point while doing this practice. When you become skillful, do the practice with awareness alone without using any words.
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64.Mindful Breathing 2
When you breathe in a long breath, be aware that you are breathing in a long breath. When you breathe out a long breath, be aware that you are breathing out a long breath. For example, while breathing in a long breath, silently say: "I know I am breathing in a long breath". While breathing out a long breath, silently say: "I know I am breathing out a long breath". However, when you breathe in a short breath, be aware that you are breathing in a short breath. When you breathe out a short breath, be aware that you are breathing out a short breath. For example, while breathing in a short breath, silently say: "I know I am breathing in a short breath". While breathing out in a short breath, silently say: "I know I am breathing out a short breath".
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65.Mindful Breathing 3
Combine breath awareness with body awareness. When you breathe in, be aware of your breath and your body. When you breathe out, be aware of your breath and your body. For example, while breathing in, silently say: "breathing in, I am aware of my whole body ". While breathing out, silently say: "breathing out, I am aware of my whole body". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "I am aware of my whole body", pay attention to your body. You could shorten the phrases. For example, "Breathing in, body. Breathing out, body". For more info, see Summary of Eight Mindful Breathing.
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66.Mindful Breathing 4
As you breathe with consciousness, you will notice your body functions begin calming down. When you breathe in, be aware of calming down of your body. When you breathe out, be aware of calming down of your body. For example, while breathing in, silently say: "breathing in, I calm my whole body". While breathing out, silently say: "breathing out, I calm my whole body". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "I calm my whole body", pay attention to your body.
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67.Mindful Breathing 5
Conscious breathing and calming body will bring you pleasant feeling. You recognize (or acknowledge) joyful or pleasant feelings as they arise. For example, while breathing in, silently say: "breathing in, I feel pleasant". While breathing out, silently say: "breathing out, I feel pleasant". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "pleasant", pay attention to the pleasant feeling. Note: If you are not experiencing pleasant feeling, you can skip this practice.
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68.Mindful Breathing 6
As we aware of pleasant feeling, the pleasant feeling is transformed into peace and happiness. You recognize (or acknowledge) happiness as it arises. For example, while breathing in, silently say: "breathing in, I feel happy". While breathing out, silently say: "breathing out, I feel happy". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "happy", pay attention to the happy feeling. Note: If you are not experiencing happiness, you can try gratitude practice. If you are still not experiencing happiness, you can skip this practice. See Also: Mindfulness of Gratitude Toward Eyes
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69.Mindful Breathing 7
Combine breath awareness with mental content in your mind. When you breathe in and out, be aware of your breath and mental activities in your mind. For example, while breathing in, mentally say: "breathing in, I am aware of mental activities". While breathing out, mentally say: "breathing out, I am aware of mental activities". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "I am aware of mental activities ", pay attention to mental activities in your mind. Prerequisites Mindfulness of Mental Activities
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70.Mindful Breathing 8
As you continue to breathe with consciousness, you will notice your mind begins calming down. When you breathe in and out, be aware of calming down of your mind. For example, while breathing in, mentally say: "breathing in, I calm my mind". While breathing out, mentally say: "breathing out, I calm my mind". When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "I calm my mind", pay attention to your mind. Prerequisites Mindfulness of Mind
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Optional Technique 3 Be aware of movements of your both hands at the same time. Prerequisites Mindfulness of Hand Movements Eight Mindful Breathing
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78.Mindfulness of Driving
You can apply the following technique while you are driving a car. Basic Technique 1. Label 'starting' when your car is starting. For example your car is starting to move. 2. Label 'stopping' when your car is stopping. For example your car is stopping at a traffic light. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Label 'turning' when your car is turning. For example, you make a left or right turn at an intersection. Advanced Technique 2 Label 'changing' when your car is changing a lane. For example, your car is changing a lane in a road. Advanced Technique 3 Label 'approaching' when you are aware that your car is approaching something. For example, you are aware of your car approaching an intersection, a traffic sign, another car, or an object. Advanced Technique 4 Label 'passing' when you are aware that your car is passing something. For example, you are aware of your car passing an intersection, a tree or another object. Advanced Technique 5 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 6 108
Mindfulness Techniques Gradually practice all of the above techniques at the same time. Advanced Technique 1 Do the practice with awareness alone without using labels. For example, when you are changing a lane, be aware that you are changing a lane. Optional Technique 2 When you stopped at a traffic light, take One Mindful Breath. Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: road signs, traffic lights, surrounding traffics, pedestrians, roads, safety rules, scene, sky; your lane whether left, right, center lane; direction of your car movement whether front, back, left, right, uphill or downhill; speed change of your car whether increasing, decreasing or unchanging; current speed of your car whether slow, fast, normal; your breath, heartbeats; your hands holding steering wheel; your foot touching the gas pedal or break pedal when you do so; sound from your car and other traffics; awareness of driving; and laws and safety rules. Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. This is not a driving instruction. Comply with all the traffic laws and the safe driving rules while driving. The technique is only for experienced safe drivers only. Turn off audio or any distraction. See Also One Mindful Breath
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85.Mindfulness of Walking 4
Practice the following techniques while walking. Basic Techniques Be aware of condition of the ground or floor whether it is soft or hard. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of condition of the ground whether it is even or uneven. Advanced Technique 2 Be aware of condition of the ground or floor whether it is wet or dry. Advanced Technique 3 Be aware of condition of the ground or floor whether it is flat or hill (uphill or downhill). Advanced Technique 4 Be aware of material of the ground or floor, for example, concrete, asphalt, grass, carpet, mud, gravel, wood. Advanced Technique 5 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 6 Gradually practice all of the above techniques at the same time. See Also Mindfulness of Touch
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89.Mindfulness of Shaving
You can use the following instruction while you are shaving your face with an electric shaver. Basic Technique With a set of labels, be aware of movement of your hand that is holding the shaver. 1. Label 'up' when your hand moves toward up direction. 2. Label 'down' when your hand moves toward down direction. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: sounds of the shaver, vibration of the shaver, your thought, feeling, your body posture and your breath. Prerequisites Mindfulness of Hand Movements Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. Pay adequate attention to safety, especially safety instructions from the manufacturer of the electric device while using the above technique.
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90.Mindfulness of Shaving 2
You can use the following instruction while you are shaving your face with an electric shaver. Basic Technique Be aware of physical sensation of cutting hair in your face. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of pressure in the area that the electric shaver touches Optional Technique 1 Be aware of pressure in your feet while loading. (For more information about pressure points, see Mindfulness of Sitting.) Optional Technique 2 Be aware of pressure in your fingers while holding electric shaver. Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, sounds of the shaver, vibration of the shaver, your thought, feeling, your body posture, and other mental or physical experiences. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 3 Gradually practice all of the above techniques at the same time. Prerequisites 121
Mindfulness Techniques Mindfulness of Hand Movements Mindfulness of Hand Standing Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. Pay adequate attention to safety, especially safety instructions from the manufacturer of the electric device while using the above technique.
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93.Mindfulness of Eating
Basic Technique Be aware what you are eating. For example, if you are eating sandwich, be aware that you are eating a sandwich.
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96.Mindfulness of Eating 2
Basic Technique Be aware of hungry sensation in your body if you have hungry sensation. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of unpleasant feeling based on the hungry sensation if you have the hungry sensation. Advanced Technique 2 Be aware of wanting to avoid the unpleasant feeling if you have the unpleasant feeling. Advanced Technique 3 5. Label 'carrying' (or 'lifting') when you carry food to your mouth. 6. Label 'chewing' when you are chewing the food. 7. Label 'tasting' when you are tasting the food. 8. Label 'swallowing' when you are swallowing the food. Advanced Technique 4 Be aware of your bodily reaction while eating, e.g., as salivation, tensing muscles, easing muscles. Advanced Technique 5 Be aware of your mental reaction while eating, e.g., urge to devour food, desire to not to eat. Advanced Technique 6 Be aware of sweetness while eating food. However if there is no sweetness in the food, just be aware of absence of sweetness. Advanced Technique 7
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Mindfulness Techniques Be aware of saltiness while eating food. However if there is no saltiness in the food, just be aware of absence of saltiness. Advanced Technique 8 Be aware of changing taste of food while chewing. Advanced Technique 9 Be aware of changing texture of food while chewing,. Advanced Technique 10 Be aware of changing temperature of food while chewing. Advanced Technique 11 Be aware of changing feeling (pleasant, unpleasant or neutral) while chewing. Advanced Technique 12 Be aware of specific ingredients of the food, for example, lettuce, tomatoes, cucumber, herb, oil. Optional Technique 1 Be aware of factors that allowed the food came into in your hands, for example, farmers, sun, clouds, soil and truck drivers. Advanced Technique 13 Be aware of all eating experience (instead of limiting your awareness to one or few specific experiences) such as taste, texture, feeling, and sound of chewing. See Also For Eating (in Practice Tips)
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97.Mindfulness of Eating 3
Basic Technique Be aware of the taste of the food (see the technique described in Mindfulness of Taste). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of specific ingredients of the food, for example, lettuce, tomatoes, cucumber, herb, oil, salt, sugar and pepper. Advanced Technique 2 Be aware of the dominant smell of the food. Advanced Technique 3 Be aware of specific texture, e.g., tenderness, crispness, crunchiness, smoothness and softness; See Also For Eating (in Practice Tips)
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98.Mindfulness of Eating 4
Basic Technique Be aware of one or more of the followings while eating: taste of food; smell of food; temperature of food; color of food; shape of food; awareness of eating; hands movements; your breath; sensation in the throat and stomach; sounds of chewing; your body posture; thoughts or feelings that are arising while eating; and other physical or mental experiences. See Also For Eating (in Practice Tips) Mindfulness of Hand Movements Mindfulness of Taste Mindfulness of Smell
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100.
You can use the following technique while closing the door of a car, house, refrigerator, cabinet or other facility. You can also use the technique when you are closing a binder cover. Basic Technique Label 'closing' while you are closing a door. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice disappearance of objects behind the door as you are closing the door. Advanced Technique 3 Do the practice with awareness alone without using any labels. Optional Technique 1 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: touch sensations, hand movements and body posture. Prerequisites Mindfulness of Sight While Moving
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101.
You can use the following technique while locking the door of a car, house or other facility. Equally you can apply the same technique while unlocking. Basic Technique Label 'locking' while you are opening a door. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Do the practice with awareness alone without using any labels. Optional Technique 1 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: holding a key in your hand; secure feeling or insecure feeling if it arises; intention to lock when it arises; and your body posture.
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Mindfulness of Vacuuming
You can use the following technique while vacuuming floor. Tip: vacuuming floor leisurely. Basic Techniques 1. Label 'forward' when you are pushing vacuum cleaner to move forward. 2. Label 'backward' when you are pulling vacuum cleaner to move backward. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Be aware of everything you experience in your practice if it is safe to do so (instead of limiting your awareness to one or few specific experiences), for example: your breath, your body posture, pressure points, the sound of vacuuming, awareness of vacuuming, your feelings, your thoughts, other mental or physical experiences. Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. Pay adequate attention to safety, especially safety instructions from the manufacturer of the electric device while using the above technique.
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Mindfulness Techniques Mindfulness of Sitting Mindfulness of Standing Prerequisites Mindfulness of Hand Movements
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107.
You can practice the following technique while you are taking shower. Basic Techniques Be aware of the temperature of the water (whether warm, hot or cold). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of tingling like sensation in your body while your body is contact with the running water. Advanced Technique 2 Be aware of softness of your skin. Advanced Technique 3 Be aware of slipperiness of your skin. Advanced Technique 3 Notice the body part which you are washing, for instance, your face. Optional Technique 1 Be aware of feeling whether it is pleasant, unpleasant or neutral. Optional Technique 2 In the Optional Technique 1, also be aware of your desire to prolong the pleasant feeling or desire to avoid the unpleasant feeling. However if there is no desire, be aware of absence of desire. Advanced Technique 5 Practice Basic Technique and Advanced Technique 1 at the same time. 142
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Advanced Technique 6 Gradually practice all of the above techniques at the same time. Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the sensation of wetness in your body; hand movements; the sounds of the water as it is coming out of the nozzle; the smell of the soap or shampoo, water droplets on the walls; feelings arising or disappearing; thoughts arising or disappearing; the body parts the shower water is hitting; awareness of taking shower; different sensations in your skins before/after drying; and other experiences. See Also Mindfulness of Drying Hands with a Towel Prerequisites Mindfulness of Hand Movements
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111.
The following techniques can be used while hand washing the exterior of a car. Tip: wash your car leisurely. Basic Techniques Label the car part that you are washing. For example, label 'window' when you are washing a window of the car. Label 'tire' when you are washing the tire. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Do the entire practice with awareness alone without using any labels. Optional Technique 2 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: thoughts, feelings, your body posture, pressure points, hands movements, your breath or other experiences. See Also Mindfulness of Hand Movements
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Mindfulness of Speaking
You can use this technique while speaking to others. During your speaking, you briefly pose for an inhalation. This practice utilizes the brief moment (with Half Mindful Breath). This technique is also suitable while speaking on the phone. Basic Technique Be aware of inhalation. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique Notice whether your inhalation is short or long. Prerequisites Half Mindful Breath
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121.
Mindfulness of Speaking 2
You can use this technique while speaking to others. This technique is also suitable while speaking on the phone. Basic Technique Be aware of vibration felt in vocal cords (vocal folds), which is located front side of your neck while speaking.
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122.
Mindfulness of Speaking 3
Basic Technique Be aware of your own speech. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of reactions in your body. Advanced Technique 2 Be aware of reactions in your mind. Optional Technique 1 Be aware of your breath
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123.
Basic Technique
Mindfulness of Speaking 4
Be aware of facial or verbal reactions from the listener. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of tension in your body if there is any. Advanced Technique 2 Be aware of feelings whether it is pleasant, unpleasant, or neutral. Advanced Technique 3 Be aware of mental contents in your mind. Advanced Technique 4 Be aware of your intention to speak. Advanced Technique 5 Be aware of your motivation of speaking. Optional Technique Expand your awareness to your breath.
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With this technique you can be aware of your reaction when you have an eye contact with a person. Basic Techniques Be aware of any reaction that occurs in your body, for example, tension, discomfort, tightness, relaxation, comfort. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Techniques 1 Be aware of feeling whether it is pleasant, unpleasant or neutral. Advanced Techniques 2 Be aware of any reaction that occurs in your mind. (In other words, arising mental contents) Prerequisites Mindfulness of Body Tension
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You can practice this technique when your phone rings. Basic Technique 1. Hear the phone ringing sound. 2. Take One Mindful Breath. 3. Pick up the phone. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the phone ringing sound; an intention to answer the phone; curiosity about the caller if it arises; your action of answering the phone; and other reactions or experiences in your mind and body. Prerequisites One Mindful Breath
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When someone greet you or ask you "how are you?", You can practice the following technique instead of reacting automatically. Basic Technique Be aware of the feeling in your body (whether it is pleasant, unpleasant or neutral). After getting familiar with the basic practice, you can try advanced techniques. Advanced Technique Be aware of the feeling in your mind (whether it is pleasant, unpleasant or neutral). Note When you notice your feeling, it should be the feeling in the present moment, not the past. Prerequisites Mindfulness of Feelings
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Chapter 6: Unpleasantness
You can make a good use of unpleasantness by being mindful.
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134.
Mindfulness of Itchiness
Normally itching sensation arises and disappears within a minute. It provides a unique opportunity to practice mindfulness. You can try the following practice while you have unpleasant feeling on your skin that makes you want to scratch. Basic Technique Be aware of the specific itching sensations, for example, tickling, tingling or burning. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the specific area where you experience the itch sensations. Advanced Technique 2 Be aware of the arising of the itching sensation. Advanced Technique 3 Be aware of the passing of the itching sensation.
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135. 2
Optional Technique 4 Be aware of the intensity of the itching sensation whether it is strong or weak. Optional Technique 5 Be aware whether the intensity of the sensation is increasing, decreasing or unchanging. Advanced Technique 6 Be aware of reaction in your body to the itchiness, for instance, tightened muscles, tension or shallow breath. Advanced Technique 7 Be aware of unpleasantness (a feeling). Advanced Technique 8 Be aware of wanting to avoid the unpleasantness. For example, wanting relief the itchiness by scratching. Advanced Technique 9 Be aware of the arising of the desire. Advanced Technique 10 Be aware of the passing of the desire. Advanced Technique 11 Be aware whether the desire is strong or not strong.
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136. 3
Advanced Technique 12 Be aware of reaction in your mind to the itchiness, for instance, fear, anger, worry, sadness, agitation or calmness. Advanced Technique 13 Be aware that the physical sensation of itchiness is being interpreted or perceived as unpleasantness. Advanced Technique 14 Practice any two (or more) of the above techniques at the same time. Advanced Technique 15 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences).
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Mindfulness of Numbness
You can practice this technique when you experience numbness in your body. This technique (Mindfulness of Numbness) is the identical to Mindfulness of Itchiness except the a few. Hence, you can practice this technique by using the Mindfulness of Itchiness instruction with the following modifications: substitute the words 'itchiness' with 'numbness' . substitute 'itchiness sensations' with the hunger sensations, for example, tingling, pain, pressure or loss of sensation. See Mindfulness of Itchiness for the instruction.
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Mindfulness of Hunger
The feeling of hunger provides a unique opportunity for a mindfulness practice. You can practice a few minute when you feel hungry, for example, before breakfast, lunch or dinner. This technique (Mindfulness of Hunger) is the identical to Mindfulness of Itchiness except the a few. Hence, you can practice this technique by using the Mindfulness of Itchiness instruction with the following modifications: substitute the words 'itchiness' with 'hunger'. substitute 'itchiness sensations' with the hunger sensations, for example, warm, burning, pain, contracting and pang. See Mindfulness of Itchiness and Mindfulness for the instruction.
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Mindfulness of Pain
You can practice the following technique when you feel minor pain. This technique (Mindfulness of Pain) is the identical to Mindfulness of Itchiness except the a few. Hence, you can practice this technique by using the Mindfulness of Itchiness instruction with the following modifications: substitute the words 'itchiness' with 'pain'. substitute 'itchiness sensations' with the pain sensations, for example, sharp, deep, pinching, tingling, throbbing, pulsing, aching, fleeting, burning, piercing, prickling See Mindfulness of Itchiness for the instruction. Note: This technique may not necessarily reduce the pain. The goal of this technique is to practice mindfulness.
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You can practice this practice while you experience leg numbness, e.g., due to prolonged sitting. This practice does not necessarily relief numbness in your leg(s). Relieving numbness is not the goal of this practice. Basic Technique Be aware of unpleasant feeling due to the numbness in your leg(s). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of wanting to avoid or relief the numbness. Advanced Technique 2 Be aware of specific numbness sensations, for example, tingling, pain, pressure or loss of sensation. Advanced Technique 3 Be aware of specific areas in your body where you are experiencing the numbness sensations. Advanced Technique 4 Be aware ofthat you mind is interpreting the numbness physical sensation as unpleasant. Advanced Technique 4 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the arising of the desire, the passing of the desire, whether the wanting is strong or not strong. See Also Mindfulness of Numbness 180
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Advanced Technique Do the practice with awareness alone without using any words. Prerequisites Eight Mindful Breathing Mindfulness of Leg Numbness
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Mindfulness of Urge
In a situation when you feel an urge, you can practice this technique instead of reacting to the urge. For example, the situation may include when you have an urge to scratch the area of your skin where you feel itchy or you may have an urge to eat, drink or use the Internet. For another example, when you feel an urge to do something, such as planning for tomorrow while you are paying attention to your breath (in Mindfulness of Breathing practice). Basic Technique Be aware of an urge. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of a bodily reaction to the urge, for instance, shallow breathing, restlessness, discomfort, tension, agitation or excitement in your body. Advanced Technique 2 Be aware of the arising of the bodily reaction. Advanced Technique 3 Be aware of the passing of the bodily reaction. Optional Technique 1 Be aware of the intensity of the bodily reaction whether it is strong or weak. Advanced Technique 4 Identify the areas of your body where the bodily reaction occurred. Advanced Technique 5
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Mindfulness Techniques Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 6 Practice any two (or more) of the above techniques at the same time. Advanced Technique 7 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences).
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Mindfulness of Urge 2
When you feel an urge, you can practice this technique instead of reacting to the urge. Basic Technique Be aware of unpleasant feeling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of strong desire to act. Advanced Technique 2 Be aware of the arising of the desire. Advanced Technique 3 Be aware of the passing of the desire. Optional Technique 1 Be aware whether the desire is strong or not strong. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 5 Practice any two (or more) of the above techniques at the same time. Advanced Technique 6 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Urge 184
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Mindfulness of Impulse
When you have a sudden strong urge, you can practice Mindfulness of Impulse. Mindfulness of Impulse is the same as Mindfulness of Boredom except that you simply substitute the word 'boredom' with 'impulse' in the Mindfulness of Boredom technique.
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149.
Mindfulness of Procrastination
You can do this practice when you realize you have to do a certain task that you have been procrastinating, for example, paying a bill, filing taxes or a chore. Also, you can practice this technique when you are seeking a distraction in order to forget or postpone the task. Basic Technique Be aware of the procrastinated task. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of a bodily reaction to the procrastinated task, for instance, shallow breathing, restlessness, discomfort, tension, agitation or excitement in your body. Advanced Technique 2 Be aware of the arising of the bodily reaction. Advanced Technique 3 Be aware of the passing of the bodily reaction. Optional Technique 1 Be aware of the intensity of the bodily reaction whether it is strong or weak. Advanced Technique 4 Identify the areas of your body where the bodily reaction occurred. Advanced Technique 5 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 6 189
Mindfulness Techniques Practice any two (or more) of the above techniques at the same time. Advanced Technique 7 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences).
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150. 2
Mindfulness of Procrastination
You can do this practice when you realize you have to do a certain task that you have been procrastinating, for example, paying a bill, filing taxes or a chore. Also, you can practice this technique when you are seeking a distraction in order to forget or postpone the task. Basic Technique Be aware of unpleasant feeling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of desire to forget the task or want to avoid doing the task. Advanced Technique 2 Be aware of the arising of the desire. Advanced Technique 3 Be aware of the passing of the desire. Optional Technique 1 Be aware whether the desire is strong or not strong. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 5 Practice any two (or more) of the above techniques at the same time. Advanced Technique 6
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Mindfulness Techniques In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Procrastination
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Advanced Technique 6 Practice any two (or more) of the above techniques at the same time. Advanced Technique 7 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). Note If you don't have uncontrollable situation, you could recall a memory of uncontrollable situation that you encountered in the past for the sake of the practice.
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Mindfulness Techniques Practice any two (or more) of the above techniques at the same time. Advanced Technique 8 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Uncontrollable Situation
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Mindfulness Techniques Practice any two (or more) of the above techniques at the same time. Advanced Technique 7 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). Note If you don't have disappointment, you could recall a memory of disappointment that you encountered in the past for the sake of the practice.
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Mindfulness Techniques Practice any two (or more) of the above techniques at the same time. Advanced Technique 8 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Disappointment
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Mindfulness Techniques In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences).
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157.
Mindfulness of Anger
You can practice the following technique when you have anger. Basic Technique Be aware of the anger. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice Mindfulness of Bodily Reactions to Tension to be aware of the reactions in your body. Advanced Technique 2 Practice Mindfulness of Mental Reactions to Tension to be aware of the reactions in your mind. Advanced Technique 3 Be aware of the arising of the anger when the anger begins to arise. Advanced Technique 4 Be aware of the passing of the anger when the anger begins to pass. Advanced Technique 5 Be aware of source of your anger, for instance, person, relationship and job. Advanced Technique 6 Practice Basic Technique and Advanced Technique 1 at the same time. (Alternatively practice any two or more of the above techniques at the same time.) Advanced Technique 8 your awareness unlike the above techniques in which you have limited your awareness to one or few specific experiences. 204
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Note If you don't have anger, you can recall a memory (or thought) that can evoke anger for the sake of the practice.
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Mindfulness Techniques Advanced Technique 7 your awareness unlike the above techniques in which you have limited your awareness to one or few specific experiences. Note If you don't have desire, you can recall a memory (or thought) that can evoke desire for the sake of the practice. For example, you imagine your favorite food while you are hungry. Alternatively, you can evoke desire by taking a certain action. For example, you look at your favorite food while you are hungry or you look at a good that you want to possess.
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159.
Mindfulness of Anxiety
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'anxiety' in the Mindfulness of Anger technique. Note If you do not have anxiety in the present moment, you can recall a memory (or situation) that will make you feel anxious for the sake of the practice. In an advanced technique, you may label 'remembering' while remembering the situation.
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Mindfulness of Worry
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'worries' in the Mindfulness of Anger technique.
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Mindfulness of Hatred
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'hatred' in the Mindfulness of Anger technique.
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Mindfulness of Grief
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'grief' in the Mindfulness of Anger technique. Note If you do not have grief in the present moment, you can recall a memory (or situation) that will make you feel grief in order to practice. In an advanced technique, you may label 'remembering' while remembering the situation.
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Mindfulness of Stress
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'stress' in the Mindfulness of Anger technique. Note If you do not have stress in the present moment, you can recall a stressful memory (or situation), in which you experienced (much) stress. In an advanced technique, you may label 'remembering' while remembering the situation.
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Mindfulness of Regret
This technique is the same as Mindfulness of Anger (or Mindfulness of Desire) except that you simply substitute the word 'anger' with 'regret' in the Mindfulness of Anger technique. Note If you do not have regret in the present moment, you can recall a memory (or situation) that will make you feel regret in order to practice the above technique. In an advanced technique, you may label 'remembering' while remembering the situation.
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Mindfulness of Anger 2
You can use the following technique when you have anger. Basic Technique Mentally say: 1. "Breathing in, I am aware of my anger." 2. "Breathing out, I am aware of my anger." Repeat above a few times. 3. 4. "Breathing in, I embrace my anger. "Breathing in, I embrace my anger. Repeat above until your anger starts to calm. 5. 6. "Breathing out, I calm my anger." "Breathing out, I calm my anger."
Note You can abbreviate the step 1. For example, "Breathing in, anger." When you say 'breathing in', you pay attention to your in breath. When you say ' anger', you pay attention to your anger. Likewise you can also reduce other sentences in other steps. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique Do the practice with awareness alone without using any words. Prerequisites Mindful Breathing 5
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Mindfulness of Hatred 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'hatred' in the Mindfulness of Anger 2 technique.
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Mindfulness of Wanting 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'desire' in the Mindfulness of Anger 2 technique.
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168.
Mindfulness of Anxiety 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'anxiety' in the Mindfulness of Anger 2 technique.
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169.
Mindfulness of Worry 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'worries' in the Mindfulness of Anger 2 technique.
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170.
Mindfulness of Grief 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'grief' in the Mindfulness of Anger 2 technique.
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171.
Mindfulness of Stress 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'stress' in the Mindfulness of Anger 2 technique.
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172.
Mindfulness of Regret 2
This technique is the same as Mindfulness of Anger 2 except that you simply substitute the word 'anger' with 'regret' in the Mindfulness of Anger 2 technique.
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173.
Mindfulness of Worry 3
Mentally say: 1. "Breathing in, I am aware of an unpleasant feeling based on my worry." 2. "Breathing out, I am aware of an unpleasant feeling based on my worry." Repeat above a few times. 3. 4. 5. 6. "Breathing in, I embrace the unpleasant feeling." "Breathing out, I embrace the unpleasant feeling." Repeat above until the unpleasant feeling starts to calm. "Breathing in, I calm the unpleasant feeling." "Breathing out, I calm the unpleasant feeling."
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Basic Technique 1. Recall a worrying situation, which you experienced in the past. 2. Notice how you reacted in the situation. 3. Identify shortcomings of your reaction. 4. Plan how you would respond in the same or similar situation in the future. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique In the above step 1, be aware that you are remembering. In the above step 4, be aware that you are planning.
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175.
Basic Technique 1. Recall a situation or bring back a past memory in which someone who is close to you was very angry. 2. Observe irrationality and ugliness of anger. For example, the person may be yelling, or doing other things that the person will later regret. 3. Recall a situation when you were very angry. 4. Compare irrationality and ugliness of anger in your situation and in the situation, which you recalled in the above step 2. 5. Tell yourself that you will never let anger takes you over. 6. Focus your mind single-pointedly on the determination for a few minutes. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique In the above step 2, be aware that you are visualizing (or recalling the past memory). In the above step 6, be aware that you are planning.
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177.
Basic Technique 1. Recall an anxious situation, which you experienced in the past. 2. Notice how you reacted in the situation. 3. Identify shortcomings of your reaction. 4. Plan how you would respond in the same or similar situation in the future. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique In the above step 1, be aware that you are remembering. In the above step 4, be aware that you are planning. See Also Mindfulness of Anxiety
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Note If someone is not treating you unkindly in the present moment, you can recall a memory (or situation), in which other people was treating you unkindly, for the sake of the practice. In an advanced technique, you may label 'remembering' while remembering the situation. Prerequisites Mindfulness of Bodily Reactions to Tension Mindfulness of Mental Reactions to Tension
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Chapter 7: Rushing
You may encounter an occasion where you can not slow down or can not avoid rushing. Still, rushing with mindfulness is better than rushing with mindlessness.
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179.
Mindfulness of Rushing
You can practice the following technique when you are rushing to do something. Basic Technique Be aware that you are rushing. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of tension, discomfort or tightness in your body. Optional Technique 1 Be aware of the goal that you are trying to accomplish. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 3 Gradually practice all of the above techniques at the same time.
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180.
Mindfulness of Multitasking
You can practice the following technique when you are doing more than one task at the same time. Basic Technique Be aware that you are multitasking. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the kind of tasks you are doing, for example, eating and watching TV.
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Basic Technique Be aware of your lifting food movements of your hand with labels: 1. Label 'up' when your hand moves toward up direction. 2. Label 'down' when your hand moves toward down direction. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your rapid jaw movements. See Also For Eating (in Practice Tips)
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182. 2
Basic Technique Be aware that you are rushing. For example, you are lifting food fast, chewing fast, and swallowing quickly. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of tension, discomfort or tightness in your body. Advanced Technique 2 Be aware of another task if you are doing something else while eating. Advanced Technique 3 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 4 Gradually practice all of the above techniques at the same time. See Also For Eating (in Practice Tips)
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Mindfulness Techniques Practice with awareness alone without using the phrases or labels. Advanced Technique 4 Be aware of both movements and breath at the same time. Prerequisites The Eight Mindful Breathing See Also Mindfulness of Qigong Mindfulness of Hand Movements 2 Mindfulness of Breathing Mindfulness of the Two Hands Holding up Movement
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187.
Mindfulness of Qigong
This technique can be used while practicing qigong. Basic Techniques Be aware of your hand movements. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your foot movements. Advanced Technique 2 Be aware of your upper body movements with Mindfulness of Upper Body Movements techniques. Advanced Technique 3 Practice Advanced Technique 1 and Advanced Technique 2 at the same time. Advanced Technique 4 Gradually practice all of the above techniques at the same time except the Basic Technique. Prerequisites Mindfulness of Hand Movements Mindfulness of Foot Movements Mindfulness of Upper Body Movements See Also Mindfulness of the Two Hands Holding up Movement
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188.
This technique can be used while practicing tai chi or qigong. Basic Techniques Be aware of your hand movements. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your foot movements. Advanced Technique 2 Be aware pressure points. Advanced Technique 3 Be aware shifting pressure points. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 5 Gradually practice all of the above techniques at the same time. See Also How to Monitor Your Heartbeats Mindfulness of Joint Angle Mindfulness of Standing Mindfulness of Walking Prerequisites Mindfulness of Foot Movements Mindfulness of Hand Movements
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189.
This technique can be used while practicing tai chi or qigong. Basic Technique Be aware of the specific body part that you are moving. For example, when you are moving your left arm, be aware of your left arm. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your breath. Advanced Technique 2 Be aware of sensation in your body while practicing tai chi. Optional Technique In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the speed of movements; changing of sensation in your body; pressure points; joints that are bent; sight change; body posture; and feelings or thoughts. See Also Mindfulness of Hand Movements Mindfulness of Joint Angle
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190.
This technique can be used while practicing Tai Chi, Kung Fu or similar martial art. Basic Techniques Label 'forward' when your hand or foot moves forward direction. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Label 'backward' when your hand or foot moves backward direction. Advanced Technique 2 Label 'left' when your hand or foot moves left direction. Advanced Technique 3 Label 'right' when your hand or foot moves right direction. Advanced Technique 4 Label 'up' when your hand or foot moves up direction. Advanced Technique 5 Label 'down' when your hand or foot moves down direction. Advanced Technique 6 Practice with awareness alone without using labels. Advanced Technique 7 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 8 Gradually practice all of the above techniques at the same time. Optional Technique 243
Mindfulness Techniques In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, pressure points, pulses in the pressure points, body posture, sight, your feeling, your thought, and other experiences. See Also How to Monitor Your Heartbeats Mindfulness of Joint Angle Mindfulness of Standing Mindfulness of Walking Prerequisites Mindfulness of Foot Movements Mindfulness of Hand Movements
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191.
Mindfulness of Yoga
This technique can be used while practicing yoga or static qigong practice. Basic Techniques Be aware of muscles stretching sensation if your muscles being stretched. Otherwise, be aware of absence of muscles stretching sensation. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of muscles contraction sensation if there is muscles contracted. Otherwise, just be aware of absence of muscles contraction. Optional Technique 1 Be aware of muscle area that are being stretched. Optional Technique 2 Be aware of muscle area that are being contracted. Prerequisites Mindfulness of Muscle Contraction Mindfulness of Muscle Stretching See Also Mindfulness of Foot Movements Mindfulness of Hand Movements Mindfulness of Joint Angle How to Monitor Your Heartbeats Mindfulness of Sitting
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Advanced Technique 2 Be aware pressure points. Optional Technique 3 Be aware of joints that are bent. Optional Technique 4 Be aware of joints that are straight. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 5 Gradually practice all of the above techniques at the same time. Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, pulses in the pressure points, movements of hands, feet, head, body posture, sight, your feeling, your thought, and other experiences.
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194.
Mindfulness of Running
Basic Technique Notice pressure in your foot when your foot touches the ground. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware the pressure point is shifting from one foot to the other while walking. Optional Technique 1 Notice texture or condition of the ground such as soft, hard, even, uneven, slippery, uphill, downhill, and so on. Optional Technique 2 Be aware if the texture or condition of the ground changes. See Also Mindfulness of Sight While Moving Mindfulness of Touch Prerequisites Mindfulness of Standing
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195.
Mindfulness of Running 2
Basic Techniques Label 'forward' when your foot moves forward direction. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your hand movements. However, if there is no hand movement, just be aware of stillness of your hands. Optional Technique 1 Notice texture or condition of the ground such as soft, hard, even, uneven, slippery, uphill, downhill, and so on. Optional Technique 2 Be aware if the texture or condition of the ground changes. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 3 Gradually practice all of the above techniques at the same time. Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, movements of your hands, sensations of breathing, winds, sensation in your leg muscles, pressure points, pulses, sight, sounds of breath, birds, traffics, awareness of running, thoughts and feelings, and other experiences. See Also Mindfulness of Foot Movements 249
Mindfulness Techniques Mindfulness of Hand Movements How to Monitor Your Heartbeats Mindfulness of Touch Prerequisites Mindfulness of Standing
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196.
Basic Technique Be aware of your hand movements. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Techniques 1 Be aware of voluntary muscle contraction. Optional Technique 1 Be aware of weights in your hands. Optional Techniques 2 Be aware of muscle areas (groups) for which you are training. For example, be aware of arms or biceps while you are doing biceps curls. Likewise if you are training your shoulder muscles, pay attention on shoulders or shoulder muscle group. Optional Techniques 3 Be aware of pressure in your pressure points such as feet while standing or your back while lying down on a bench. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 3 Gradually practice all of the above techniques at the same time. Optional Techniques 4 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, your body posture, noise in the gym, thoughts or feelings arising while lifting a weight, other physical and mental experiences. 251
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See Also Mindfulness of Feelings Prerequisites Mindfulness of Hand Movements Mindfulness of Muscle Contraction Mindfulness of Sitting
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Tip: Are you having a difficulty finding gratitude toward strangers? Other people are essential for your survival. Other people provide food you eat, water you drink, house you live, medical services you depend, security that protects you, and entertainment you enjoy. If there had been no other people, vital services and goods would not have been available to you. Even if services and goods are available, it will be terribly expensive without other people who share the cost of the manufacturing goods or providing services. For example, you would have to pay multi-billion dollars to get a cell phone, car or a computer if you do not share the cost. We can not survive without other people.
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After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 2 Synchronize each of the above steps with your breath. Note If you are not feeling grateful to other drivers, image a dangerous situation where the drivers continue to drive their cars without waiting for you.
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202.
Mindfulness of Applauding
When you are applauding, be aware of pressure in your palms. Basic Techniques Be pressure in your palms while clapping. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of striking sounds while clapping your hands. Optional Technique 2 Practice two of the above techniques at the same time.
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Chapter 9: Places
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Mindfulness Techniques Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 7 Practice any two (or more) of the above techniques at the same time. Advanced Technique 8 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Walking Mindfulness of Attraction Mindfulness of Aversion Prerequisites Mindfulness of Sight while Moving Mindfulness of Eye Contact
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Mindfulness Techniques Advanced Technique 3 Practice any two (or more) of the above techniques at the same time. Advanced Technique 4 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Sitting Mindfulness of Sounds Mindfulness of Eye Contact Prerequisites Mindfulness of Eating Mindfulness of Sight with a Gaze Mindfulness of Drinking a Cup of Tea 2
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Mindfulness in a Restaurant
You can practice this technique in a restaurant. Basic Techniques Be aware of eating with the Mindfulness of Eating technique. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of people coming and passing around your table with Mindfulness of Sight with a Gaze, which you could practice while looking at the food or a person who is sitting in the same table. Optional Techniques 1 Be aware of your conversation with the Mindfulness of Listening and Mindfulness of Speaking technique. Optional Techniques 2 Be aware of your sounds in the restaurant with the Mindfulness of Sounds technique. Optional Technique 3 Be aware of hungry sensation in your stomach with the Mindfulness of Hunger technique. However if you do not have hungry sensation, be aware of the absence of hungry sensation. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 3 Practice any two (or more) of the above techniques at the same time. Advanced Technique 4 264
Mindfulness Techniques In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). See Also Mindfulness of Sitting Mindfulness of Sounds Mindfulness of Eye Contact Mindfulness of Washing Hands Mindfulness of Drying Hands Mindfulness of Walking Prerequisites Mindfulness of Eating Mindfulness of Sight with a Gaze
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Mindfulness Techniques Advanced Technique 6 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences). Prerequisites Mindfulness of Walking Mindfulness of Sight with a Gaze Mindfulness of Sounds
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207.
You can use this technique when you are under hygiene cleaning of your teeth. If the teeth cleaning has not started yet, pay attention to your breath while waiting on the dental chair. Basic Technique Be aware the vibration in your teeth when Cavitron touches your tooth or gum. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware the heat in your teeth when Cavitron touches your tooth or gum. Advanced Technique 2 Be aware of pain. However there is no pain, be aware of the absence of the pain. Advanced Technique 3 Be aware of unpleasant feeling. Advanced Technique 4 Be aware of your desire to avoid the unpleasant experience. Advanced Technique 5 Be aware of tension in your body. However there is no tension, be aware of the absence of the tension. Advanced Technique 6 Be aware of your mind whether it is calm or agitated. Advanced Technique 7 Practice Basic Technique and Advanced Technique 1 at the same time.
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Mindfulness Techniques Advanced Technique 8 Practice any two (or more) of the above techniques at the same time. Optional Technique 1 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your body reactions, sound (including sound of Cavitron, voice sound from the dentist and his or her assistant) your breath. (whether holding breath, short, long), anticipation of pain, awareness of getting hygiene cleaning of your teeth, and thoughts. See Also Mindfulness of Body Tension Prerequisites Mindfulness of Touch Mindfulness of Pain
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Optional Technique 3 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: thoughts, your breath, awareness of waiting for your car getting an oil change, and other physical and mental experiences. Prerequisites Mindfulness of Sounds Mindfulness of Sight Mindfulness of Sitting
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In this technique, you are aware of your in-breath and then aware of sight one at a time. During exhalation, you are aware of out-breath and then aware of a visual object. Basic Technique 1. "Breathing in, looking at sky" 2. "Breathing out, looking at sky" After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Replace the word 'sky' with other object that you are looking at now such as 'a tree' or 'a computer monitor'.
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After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Practice with awareness alone without using the phrases. Optional Technique 2 Practice the above technique with other object, such as a tree, nature, a computer screen or whatever object you are looking at now. Note: When you (mentally) say "breathing in" or "breathing out", pay attention to the focus point (your breath). When you say "sky" or "smiling at sky", pay attention to the sky. Prerequisites Eight Mindful Breathing
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Note: When you (mentally) say "breathing in" or "breathing out", pay attention to the focus point (your breath). When you say "my body" or "smiling at my body", pay attention to your body. Prerequisites Eight Mindful Breathing See also Why Smiling?
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing Mindfulness of Pain See also Why Smiling?
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing See also Why Smiling?
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing See also Why Smiling?
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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Basic Technique 1. Reflect a habit that you would like to change. For example, watching TV long hours daily, drinking often, waking up late. 2. Reflect a new habit to replace the old habit. For example, imagine that you are reading a book instead of watching TV. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Identify benefits of the old habit Identify disadvantages of the old habit Optional Technique When you reflect, be aware that you are reflecting.
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Kindness Practice
Basic Technique 1. May I be well and happy. 2. May my loved ones be well and happy. 3. May my friends be well and happy. 4. May my enemies be well and happy. 5. May all living beings be well and happy. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Imagine your loved ones just before starting the above step 2. Imagine your friends just before starting the above step 3. Imagine your enemies just before starting the above step 4. Imagine all living beings just before starting the above step 5. Note: you could use words 'the people I dislike' instead of 'my enemies'.
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Mindfulness of Breathing 4
Basic Technique Be aware whether your breath is short or long. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Be aware whether your breath is shallow or deep. Optional Technique 2 Be aware whether your breath is natural or being forced in any way. Optional Technique 3 Be aware whether your attention span during the practice is short or long. Optional Technique 4 Be aware whether your breath is constricted or easy. Optional Technique 5 Be aware whether your breathing experience is pleasant, unpleasant or neutral. Optional Technique 6 Practice Basic Technique and Optional Technique 1 at the same time. Optional Technique 7 Gradually practice all of the above techniques at the same time. Prerequisites Mindfulness of Breathing
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Mindfulness Techniques See Also Mindfulness of Breathing 3 Mindfulness of Lung Movements Mindfulness of Diaphragm Movements Mindfulness of Abdominal Movements
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1. 2.
Breath Counting
Mentally start to count your breath from 1. Start the counting again from 1 when you reach 5 or you forgot to count.
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Breath Counting 2
Start to count your breath from 1 with your fingers. Start the counting again from 1 when you reach 5 or you forgot to count.
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Mindfulness of Winds
The following technique can be practiced while you feel a wind or breeze. Basic Technique Be aware of a wind. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice a beginning and an ending of the wind. Advanced Technique 2 Notice direction of a wind that you feel in your skins. Advanced Technique 3 Notice speed of the wind. Advanced Technique 4 Notice intensity of the wind. Advanced Technique 5 In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: wind direction changing; pattern (if there is any pattern); wind temperature; thoughts; feelings; your breath; and other experiences.
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Note: you can count mentally from 1 to 10 or count with your finger. Prerequisites Mindfulness of Mental Activities
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using the phrases. Prerequisites Eight Mindful Breathing
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3 Minutes Practice
Practice the following for 1 minute each: Mindfulness of Breathing (or similar practice) Mindfulness of Walking (or similar practice) Mindfulness of Breathing (or similar practice)
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You can practice one or more of the following techniques: 1. Mindfulness of Pain 2. Mindfulness of AMA 3. Kindness Practice 4. Mindfulness of Walking 5. Body Scan 6. Mindfulness of Worry 7. Mindfulness of Breathing
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You can practice the following techniques: 1. Mindfulness of Grief 2. Mindfulness of AMA (Automatic Mental Activities) 3. Kindness Practice 4. Mindfulness of Walking 5. Mindfulness of Breathing
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1. 2. 3. 4. 5.
Mindfulness of AMA (Automatic Mental Activities) Mindfulness of Grief if you feel sad. Mindfulness of Anger if you have an anger Kindness Practice Mindfulness of Walking
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You can practice the following techniques: 1. Preparing for an Anxiety 2. Mindfulness of Anxiety 3. Mindfulness of AMA (Automatic Mental Activities) 4. Kindness Practice 5. Body Scan 6. Mindfulness of Breathing 7. Mindfulness of Walking
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Body scan Mindfulness of AMA Mindfulness of Breathing Kindness Practice. Mindfulness of Anxiety if the sleep difficulty is due to a disturbing memory or thought, which makes you angry, sad or worried. See Also: When feeling anxiety
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One Mindful Breath Mindfulness of Walking Mindfulness of Stress Mindfulness of Stress 2 Preparing for Stress Mindfulness of Body Tension
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Mindfulness of Hatred Mindfulness of Hatred 2 Kindness Practice Mindfulness of Walking One Mindful Breath Mindfulness of AMA
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Resume
When you forget (or lose) the object of your practice, simply continue your practice. For example, gently refocus your mind to the focus point if you are doing Mindfulness of Breathing practice. If you do not remember where or what to continue, simply start your practice from the beginning. (if you are using a timer, no need to reset the timer)
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Introspection Technique
During your mindfulness practice occasionally observe whether your mind is focused on the object of your practice such as breath.
Last Technique
Remind yourself about the precious opportunity that you have for a practice. This opportunity may be the last practice in your life. Our existence is temporary. Everyone dies without exception. There are nearly endlessly many causes of death but causes of living are few. Death may come any time. There is no guarantee that we will survive until next practice session.
Purpose Technique
Remind yourself the reason why you are doing practice, for example, to help yourself and others.
Mindfulness Techniques 7. Cross your arms by putting one arm over the other in front of your body, so that each hand is on the opposite elbow and then feel pulses in your arms. 8. Sit on a chair and feel pulses in your pelvis area. 9. Sit cross-legged on a cushion and feel pulse in your legs. 10. Lie down and feel pulses in various parts of your body. 11. Hold a steering wheel and pulses are felt in your hands.
Timer
A timer is an important mindfulness practice aid, especially for beginners. A timer helps you moderate your practice duration to a right amount. An ordinary kitchen timer works very well for this application.
Slow Down
When you practice mindfulness in an activity, you can engage in the activity as you normally do. You don't have to act differently for mindfulness practice. However, if you are rushing, you will need to slow down. It is easier to practice mindfulness, especially for beginners, when you slow down the activity that you are engaged in.
For Eating
1. 2. 3. 4. 5. Leave eating utensil (knife, fork or chop stick) on the table while chewing. Cut food into smaller pieces. Chew food thoroughly without rushing before swallowing. Enjoy eating your meal for 20 or 30 minutes. (use a timer to monitor) Turn off TV (and remove other distractions such as newspaper). 326
Mindfulness Techniques 6. 7. Sit down while eating. Dealing with an interruption. For example, if you need to speak, speak as you normally do. After speaking, resume your mindful eating practice.
Plan
Use Mindfulness Practice Plan form (in Appendix A) to plan your mindfulness practice in advance.
Record
Use Mindfulness Practice Record form and Mindfulness Journal form (in Appendix A) to record your practice time and your practice experience.
Measuring Progress
You can measure progress of your mindfulness practice with mindfulness span or mindfulness percentage. Mindfulness Span Mindfulness span is the amount of time that a person spent continuously being mindful. To measure: Start a timer. Start Mindfulness of Breathing. Stop the timer when you notice that you forgot to be aware of your breath but are thinking something else. (No need to stop timer when you are aware of thoughts arising and passing). The accuracy of the measurement will improve as you continue to measure your own progress. Mindfulness Percentage Mindfulness percentage is percentage of time you spent being mindful in a given time. For example, if you spent 4 hours being mindful in a day. To calculate the mindfulness percentage, 4 (hours) is divided by 24 (hours). Thus your mindfulness percentage is about 0.17 (or 17 percent). Daily mindfulness 327
Mindfulness Techniques percentage is time you spent being mindful in a given day. Likewise, Monthly mindfulness percentage is time you spent being mindful in a given year. In addition to measuring your progress of mindfulness practice, you can also use mindfulness percentage to determine how much you were mindful in a day, week, or even at your work. The higher the number, the more mindful you are. Mindfulness Percentage for Mindfulness of Breathing If you practiced Mindfulness of Breathing for 30 minutes and your mind remain mindful about a half of the time during the practice, then your mindfulness percentage is 50 percent. Mindfulness Percentage for Eating a Meal If you eat a lunch for 20 minutes and your mind wandered about a half of the time, your mindfulness percentage is 50 percent. How to Determine Mindfulness Percentage of a Day You can track all your daily activities and the time you spent being mindful. For example: 6:00 AM - Mindfulness of Breathing (15 min) 6:30 AM -Shower and morning routines (10 min) 7:00 AM -Breakfast (10 min) 8:30 AM -Driving (20 min) 10:30 AM- Using computer (20 min) 12:30 PM -Lunch (10 min) 2:00 PM -Meeting (20 min) 5:30 PM -Driving (20 min 6:00 PM -Work out at gym (20 min) 7:00 PM -Dinner (15 min) 8:00 PM -Watching TV (40 min) 9:30 AM Mindfulness of Breathing(15 min)
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Mindfulness Techniques Note: in the above table, the time you spent being mindful is inside parenthesis. Alternatively you could use Mindfulness Practice Record form in doing so. To determine mindfulness percentage, accumulate all the numbers in the parenthesis. When you accumulate all the numbers, it becomes 195 minutes. This is the total amount of the time you spent being mindful in a day. Now you are ready to calculate mindfulness percentage of a day by using the following formula: = the total amount of the time you spent being mindful / 24 hours (or 1440 minutes) 0.13 = 195 / 1440 The mindfulness percentage is 0.13 (or 13 percent). This tells that you were mindful 13 percent of a day. Likewise you could also determine your weekly or yearly mindfulness percentage.
Mindfulness Techniques The optimal length of a sitting practice depends on your experience and circumstances. However, in general, 1 or 5 minutes would be good for beginners in a solo sitting practice. To find an optimal length, measure your average mindfulness span and then rounding up (See Measuring Progress). For example, if your average mindfulness span is minute, use 1 minute as an optimal length. As your skills are developed, your mindfulness span and optimal length are naturally increased.
With little practice, you should soon be able to calm your mind and remain calm during your 1 minute mindfulness practice. After you were able to calm your mind for the first time during 1 minute practice, you should repeat the one minute sitting practice. When you become skillful at the one minute practice, you can increase daily repetition of the practice. For example, you could repeat the one minute practice 3 times to 5 times daily. When you can achieve calmness and concentration almost consistently in your practices for several days or a week, you can go to the next level by increasing your practice duration to 2 minutes. In other word, increase your practice duration by one minute and continue to practice as described earlier. With this
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Mindfulness Techniques Eight Mindful Breathing. Optimal Length of a Sitting Practice How to Start from 1 Minute Practice Common (or easy to make ) mistakes in practice
Sitting Posture
Posture is important if you are a serious practitioner or intend to practice in a sitting position for a long period time. Here are seven points of sitting posture to consider. 1. The sitting position on cushion or chair should be comfortable 2. Your back should be straight but not tense and rigid. 3. The position of your neck is held tall while lightly tilting the skull down a few millimeters by gently bringing in your chin inward. 4. The position of your shoulders should be back a little. 5. The position of your hands should either a) flat, palms down, resting on your lap or your knees, or b) on your lap with the right hand in the left hand, palms up and the thumbs touching. 6. Your eyes look down the tip of your nose or look down on floor. 7. The position of your mouth and tongue; your mouth can is closed. The tongue is relaxed in a natural position, or the tip of the tongue can lightly touch the roof of the mouth just behind the area where the gum meet the upper front teeth. Tip: the following imagination helps you to straight your spine and neck. Imagine your back and neck are a straight stack of coins or bricks. Or imagine your body is suspended in the air by a string attached to the top of your skull and the string is pulling your head upward, as a result your spine and neck are straightened. 332
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Why smiling?
Why smiling at an unpleasant feeling or pain? This is to counteract our automatic tendency to runaway (or avoid) from the unpleasant experiences. When we smile at unpleasant feeling, it helps us not to runaway but also helps us be aware of the unpleasant feeling as it is without distortion. Why smiling at a pleasant feeling? This acknowledges our joy or happiness. This helps us to be mindful at pleasant feeling. Why smiling at a neutral feeling? This helps us to be mindful and discover pleasantness. When we are not mindful, pleasantness can be perceived as neutral. However, when you are mindful, you can discover pleasantness. For example, you could perceive seeing the sky a neutral feeling. However when you are aware that having eyes are fortunate, the seeing the sky can become a pleasant feeling. Alternative: If you ever prefer to use an alternative word to 'smile', you could substitute 'smile at' with 'embrace', 'welcome' or 'accept'.
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Mindfulness Techniques Movements a specific cup (of yours) Mindfulness of Hand Movement while drinking out of it or washing it.
Thumb Bending
Gently bend your a thumb finger inward when you noticed your mind wanders off. Gently release the bending when your mind comes back to the object of your practice (or present moment). You can use this technique in most of your mindfulness practice.
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Miscellaneous
1. Mindfulness is not becoming oblivious. Paying attention to an object during your mindfulness practice does not mean that you must block other experiences or be oblivious to other experiences. When other experience arises (or whatever happens in your mind, body and surroundings), just be aware it and bring your attention back to the object of your practice. Thinking is not mindfulness and vice versa. For example, while you are eating food, you think "this food tastes good". The thought is your opinion or reaction to the taste of the food, but it is not mindfulness. Whereas, a sensory experience you had on the taste of the food is mindfulness. Mindfulness comes before thinking. For example, when you put food in our mouth, you notice taste the food and then think. The awareness on the taste of the food before the thinking is the mindfulness. Imagination is not mindfulness either. Regardless some of the mindfulness techniques suggest use of imagination (or recalling the past memory) before starting a mindfulness practice. For example, if you do not have anger in the present moment, you can not practice Mindfulness of Anger. Thus the technique suggests you to image a situation (or recall a memory) to experience an angry for the sake of the practice. Thus, imagination was merely used as a tool to prepare for a mindfulness practice. Controlling breath is not a mindfulness practice. You do not have to control your breath, for example, holding, stopping or forcing into a rhythm. Let your body breathe normally instead. You should breathe normally without any attempt to control your breath. However if you are controlling your breath, be aware that you are controlling your breath. Present moment awareness: Just like your body lives in the present moment, let your mind also live in the present moment to be aware of the present moment.
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Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.
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A Silent Retreat
9:00 AM Instruction 9:30 AM - Sitting and walking 12:00 PM Mindful eating (lunch) 1:00 PM Personal Practice (e.g., Mindfulness of Qigong, Mindfulness of Walking. Mindfulness of Yoga. optional interview with the teacher) 2:00 PM Sitting and walking 2:30 AM Break. (or Personal Practice) 3:00 PM - Sitting and walking 3:30 PM A discussion. 4:00 PM End.
The following techniques may be suitable to practice during the retreat: Mindfulness of Breathing, Mindfulness of Sitting, Mindfulness of Walking, (Mindfulness of Sight while Moving), Mindfulness of Hand Movements, Mindfulness of Hand Movements, Body Scan, Mindfulness of Mind, Mindfulness of Mental Contents,) 8 Mindful Breathing, Mindfulness of Mental Activities, Mindfulness of Hunger, Mindfulness of Feeling, Mindfulness of Wanting, Mindfulness of Eating, Mindfulness of Washing Hands, Mindfulness of Drying Hands, Mindfulness of Yoga, Mindfulness of Tai Chi, Mindfulness of Listening, Mindfulness of Speaking, Mindfulness of Gratitude, Kindness Practice, Mindfulness of Six Sense Consciousness . Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.
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A Silent Retreat 2
9:00 AM Instructions 9: 30 AM - Practice Eight Mindful Breathings and Mindfulness of Breathing. 10:00 AM Practice Mindfulness of Walking 10:15 AM - Practice Mindfulness of Breathing. 10:45 AM Practice Mindfulness of Walking 11:00 AM - Practice Mindfulness of Mind, Mindfulness of Mental Contents, Mindfulness of Mental Activities, and Mindfulness of AMA. 11:30 AM Practice Mindfulness of Walking 11:45 AM Break. 12:00 PM Mindful eating (lunch). Practice Mindfulness of Washing Hands, Mindfulness of Drying Hands, and Mindfulness of Eating. 1:00 PM - Practice Mindful Movements (Mindfulness of Walking, Mindfulness of Yoga or Mindfulness of Qigong). 2:00 PM - Practice Mindfulness of Breathing. 2:30 PM - Practice Mindfulness of Walking. 2:45 PM Break. (personal practice time) 3:15 PM - Practice Mindfulness of Breathing 3:45 PM - Practice Mindfulness of Walking. 4:00 PM - Practice Mindfulness of Breathing 4:30 PM A discussion. Practice Mindfulness of Listening and Mindfulness of Speaking. 4:50 PM- Practice Mindfulness of Gratitude and Mindfulness of Kindness Practice. 5:00 PM End.
Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.
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The following techniques may be suitable to practice during the retreat: Mindfulness of Breathing, Mindfulness of Sitting, Mindfulness of Walking, (Mindfulness of Sight while Moving), Mindfulness of Hand Movements, Mindfulness of Hand Movements, Body Scan, Mindfulness of Mind, Mindfulness of Mental Contents,) 8 Mindful Breathing, Mindfulness of Mental Activities, Mindfulness of Hunger, Mindfulness of Feeling, Mindfulness of Wanting, Mindfulness of Eating, Mindfulness of Washing Hands, Mindfulness of Drying Hands, Mindfulness of Qigong, Mindfulness of Tai Chi, Mindfulness of Yoga, Mindfulness of Listening, Mindfulness of Speaking, Mindfulness of Gratitude, Kindness Practice, Mindfulness of Six Sense Consciousness . Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.
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Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.
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A City Retreat
City retreat is a retreat for city dwelling practitioners with busy life. City retreat complements a traditional silent retreat. Unlike traditional silent retreat, this retreat takes place in both indoor and in the busy city, e.g., a store or train. City retreat includes mindfulness practices in our common daily activities such as eating, checking email, shopping, street walking, riding a car, speaking, waiting. These activities are what we usually do in our daily life. The goal is to provide city dwelling practitioners with techniques that they can practice in their daily life and ultimately help advance their mindfulness practice skills. Such techniques can be used throughout his or her daily life by the practitioner. So it is useful and practical for city dwelling practitioners. 9:00 AM - Instruction 9:30 AM Practice Mindfulness of Breathing. 10:00 AM Discussion on mindfulness practice experience. Practice Mindfulness of Speaking and Mindfulness of Listening. 10:30 AM Check email. Practice Mindfulness of Using a Computer or Mindfulness of Waiting.* 11:30 AM Walking on a street. Practice Mindfulness of Walking 6. 12:00 PM Lunch. Practice Mindfulness of Washing Hands Mindfulness of Drying Hands, and Mindfulness of Eating. 1:00 PM Cleaning. Practice Mindfulness of Washing Dishes or Mindfulness of Loading Dishwasher. 1:30 PM Car riding or driving to a Walmart store. Practice Mindfulness of Driving or Mindfulness Practice in a Bus, Train or Airplane, Mindfulness in a Walmart store. 2:00 PM Walk in Walmart. Practice Mindfulness of Walking. Mindfulness of Sight While Moving, Mindfulness of Wanting, Mindfulness of Attraction, Mindfulness of Sight with a Gaze.
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Mindfulness Techniques 3:00 PM Come back. Practice Mindfulness of Driving or Mindfulness Practice in a Bus, Train or Airplane, Mindfulness of Sight while Moving. 3:30 AM - Practice Mindfulness of Breathing. 4:00 PM Using phone. Practice Mindfulness of Phone Ring, Mindfulness of Speaking, Mindfulness of Listening. 4:15 PM Discussion on retreat participation experience. Practice Mindfulness of Speaking and Mindfulness of Listening. 4:30 PM - End.
If there is only one computer, one person practice Mindfulness of Using a Computer while others may practice Mindfulness of Waiting while waiting for their turn.
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A Micro Retreat
If you can not afford time for a day long retreat, a micro retreat is an option. When you have 9 minute break in your busy schedule at work or school, you can practice this micro retreat. In essence, you do 3 minutes of Mindfulness of Breathing practice followed by 3 minutes of Mindfulness of Walking and another 3 minutes of Mindfulness of Breathing practice. It is total 9 minutes long. An advantage of this micro retreat is that you can easily do this retreat everyday even though you have a hectic schedule. You could even repeat this retreat several times a day. This micro retreat does not require a group, commitment or much time. So you can practice it alone whenever you have nine minutes of time. Practice Mindfulness of Breathing for 3 minutes. Practice Mindfulness of Walking for 3 minutes. Practice Mindfulness of Breathing for 3 minutes.
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Glossary
focus point. a body area where you feel the strongest or distinctive physical sensation due to airflow through in your respiratory system while breathing. For example, a focus point can be nostrils, inner nose, throat, an air passage in your chest or your abdomen. mental content or content of mind. something (a phenomenon) that occurs (or exists) in your mind, for example, thoughts, images, memories, concepts, feelings, perceptions and intentions. mindfulness span. The amount of time that a person spent continuously being mindful (being aware of what's going on or what exists in the present moment). mindfulness percentage. Mindfulness percentage is percentage of time you spent being mindful in a given time. For example, if you spent 4 hours being mindful in a day. To calculate the mindfulness percentage, 4 (hours) is divided by 24 (hours). Thus your mindfulness percentage is about 17. Daily mindfulness percentage is time you spent being mindful in a given day. Likewise, Monthly mindfulness percentage is time you spent being mindful in a given year. physical sensation list. aching, burning, burning, choking, cold, compressed , contracted, cool, deep, dizziness, fleeting, hot, itchiness, moving, piercing, pinching, pressing, prickling, prickling., pulling, pulsing, pulsing, relaxed, sharp, stabbing, stinging, stretching, sweating, throbbing, throbbing, tight, tightness, tingling, tingling, trembling, warm, pain. pressure point. A pressure point is a body area where you feel the pressure of your body weight. Your body posture (or position) decides pressure points. For example, pressure points are your feet while standing upright. Pressure points are feet, thigh and buttocks while sitting in a chair. Pressure points are head, back, hip, legs when you are lying down.
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Appendix A: Forms
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Mindfulness Techniques Form 1: Mindfulness Practice Record Enter the number of minute that you practiced.
Date MB.* walking eating cleaning _____ Total MP**
Total
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Mindfulness Techniques Form 2: Mindfulness Practice Plan Enter the time when you will practice.
Mon-Fri, Sat, Sun (circle appropriate days) duration 1st 2nd 3rd 4th 5th
3 min
6:30 am
7:10 am
MB (Mindfulness of Breathing)
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Mindfulness Techniques Form 3: Mindfulness Journal Enter your practice experience in detail. Date and time Practice name Duration Experience
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