Mindfulness Techniques

Mindfulness Techniques The Art of Mindfulness for Busy People

Sung Yang

Revision: June 29, 2012

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.

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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

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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.

How to Use This Book This book is intended to be a reference. You do not have to read this book from cover to cover in order to benefit from this book. You can select the technique of your interest and start from there. Some techniques do require prerequisites. In such case, the required techniques are specified under prerequisite section, which is usually at the bottom of the page. Each mindfulness technique described in this book usually comprises two parts: Basic Technique and Advanced Technique. Advanced Technique may be futher subdivided into Advanced Technique 1 and Advanced Technique 2 and so on. (The Advanced Technique may also comprise Optional Technique.) First, you should practice Basic Technique. You may practice Advanced Technique 1 but only after becoming skillful at Basic Technique. Likewise, you may practice Advanced Technique 2 only after becoming skillful at Advanced Technique 1. It also important that you do not rush to move to advanced techniques 14

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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2. 3.

4. 5. 6.

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.

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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7. Mindfulness of Hand Movements You can use this technique to be aware of your hand movement. Basic Technique Be aware of movement your one hand (e.g. right hand) with a set of labels. • Label 'forward' when your hand moves forward direction. • Label 'backward' when your hand moves backward direction. • Label 'left' when your hand moves toward left direction. • Label 'right' when your hand moves toward right direction. • Label 'up' when your hand moves toward up direction. • Label 'down' when your hand moves toward down direction. • Label 'circular' when your hand moves in a circular motion. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Combine labels whenever it is necessary. For example, label 'forward left' when your hand moves forward and left direction. Advanced Technique 1 Practice with awareness alone without using the labels. Advanced Technique 2 Expand your awareness to movements of both hands at the same time. Optional Technique 2 Be aware of your intention to move your hand, which occurs just before the movement of your hand. Optional Technique 3 Be aware of your motivation for moving your hand.

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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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10.Mindfulness of Joint Angle You can use this technique to be aware of a joint in your body such as your left knee. Basic Technique Be aware of the angle of the join whether it is bent or straight with a set of labels. • Label 'bent' when the joint is bent. • Label 'straight' when the joint is straight. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Practice with awareness alone without using labels. See Also Mindfulness of Finger Joints

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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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12.Mindfulness of Touch: part 2 Advanced Technique 3 Be aware of the temperature of the object, such as cold, warm and hot. Advanced Technique 4 Be aware of moisture in the object if there is no moisture in the object. Otherwise be aware of the absence of moisture. Advanced Technique 5 Be aware of pressure in your hand (or fingers) that is (are) holding the object (or your body part that is touching the object). Advanced Technique 6 Be aware of the object which you are holding or touching, for example, a pen. Optional Technique 1 Be aware of your feeling whether the touch sensation is pleasant, unpleasant or neutral. Optional Technique 2 Be aware of your hand, which is holding the object (or your body part that is touching the object).

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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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14.Mindfulness of Sight: part 2 Advanced Technique 4 Be aware of the distance between the object and your eyes. Advanced Technique 5 Identify the object, which you are seeing, for example, a tree. Advanced Technique 6 Be aware of an object is being identified (recognized or perceived) as something specific, for example, as a tree. Advanced Technique 7 Be aware of your eyes. Advanced Technique 8 Be aware that you are seeing at the object. Advanced Technique 9 Be aware of feeling whether the sight is pleasant, unpleasant or neutral. Advanced Techniques 10 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: a pattern in the visual object; texture; and arising of mental contents in your mind.

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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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16.Mindfulness of Taste: part 2 Advanced Technique 3 Be aware of bitterness while eating food. However if there is no bitterness in the food, just be aware of absence of bitterness. Optional Technique 1 Be aware of spiciness (piquancy) while eating food. However if there is no spiciness in the food, just be aware of absence of spiciness. Optional Technique 2 Be aware of the dominant taste among other tastes. Optional Technique 3 Be aware of feeling whether the taste is pleasant, unpleasant or neutral. Optional Technique 4 Be aware of your tongue.

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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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18.Mindfulness of Sight While Moving This technique can be practiced while you are moving, for example, walking, running, or riding transportation. It is easier to practice this technique while you are moving slowly, e.g. walking rather than driving a car. The three following figures illustrate appearance and disappearance of objects, which are the key concept of this technique. First, we are walking toward a side of a building, we see a side of the building (Figure 1).

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).

Figure 6. The other side of a building.

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19.Mindfulness of Sight While Moving 2 This is similar to Mindfulness of Sight While Moving, however, we are aware of the process (either appearing or disappearing) rather than completion (either has appeared or disappeared). You can practice while walking or riding a car. Basic Technique Notice an object is appearing (in your sight as you are moving). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice an object is disappearing (in your sight as you are moving). Advanced Technique 2 Practice both Basic Technique and Advanced Technique at the same time.

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20.Mindfulness of Sounds with Counting You can use sounds in your surrounding as objects of your mindfulness practice. The sound may include noise from computer, refrigerator, traffics, dog barking, clock ticking, bird chirping and whatever the sound you can hear. You can use this technique in a park, a train, a store or any other places or occasions. You could practice even while walking. Basic Technique 1. Just listen to all sounds in your surroundings. 2. Identify how many different kinds of sounds you hear at the same time.

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21.Mindfulness of the Loudest Sound Basic Technique 1. Just listen to all sounds in your surroundings. 2. Identify the loudest sound among all different sounds.

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22.Mindfulness of Continuous Sounds In this practice, you are aware of a continuous sound. A continuous sound is a sound that has no beginning and no ending while you are listening to the sound (in the duration of your practice, for example, 1 minute). In other words, the sound already began but does not end while you are listening to the sound. For example, refrigerator humming noise or ventilation noise. Basic Technique Be ware of a continuous sound.

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23.Mindfulness of Non-Continuous Sounds In this practice, you are aware of a non-continuous sound. A non-continuous sound is a sound that has a beginning and an ending while you are listening to the sound (in the duration of your practice, for example, 1 minute). In other words, the sound begins and end while you are listening to the sound. For example, a sound of a passing car. The practice begins with awareness of continuous sounds so that we can distinguish a non-continuous sound when it comes Basic Technique 1. Be aware a beginning of a sound (when it begins). 2. Be aware an end of the sound (when the sound discontinues. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Be aware when the sound continues. Optional Technique 2 Identify source of the sound. e.g. a refrigerator, a car, a bird. Optional Technique 3 Be aware of your ears. See Also Mindfulness of Continuous Sounds

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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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25.Mindfulness of Sounds: part 2 Advanced Technique 3 Be aware the direction- where the sound is coming from. Advanced Technique 4 Be aware of distance- how far the distance the sound is coming from. Advanced Technique 5 Be aware whether the source of sound is moving or not. Advanced Technique 6 Be aware of duration of the sound whether short or long if it is a continuous sound. Advanced Technique 7 Be aware of gap or silence in between sound if it is a continuous sound. Advanced Technique 8 Be aware of an echo if there is any. Advanced Technique 9 Be aware of harmonic effect of sound if it is being combined with another sound. Advanced Technique 10 Be aware if any quality of the sound changes.

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26.Mindfulness of Sounds: part 3 Advanced Technique 11 Be aware of the source of the sound, for example, a refrigerator, a car, a bird. Advanced Technique 12 Be aware of the source of the sound is being identified (recognized or perceived) as something specific, for example, a refrigerator, a car, a bird. Advanced Technique 13 Be aware of your ears. Advanced Technique 14 Be aware that you are listing to a sound. Advanced Technique 15 Be aware whether the sound is pleasant, unpleasant or neutral. Tips: It is easier to practice on the sound of nature. When listen to human speech, you can just pay attention to sounds of the speech instead of meanings of the speech. If it is still difficult, first practice while listening to a speech in a foreign language, which you do not understand. See Also Mindfulness of Sounds with Counting Mindfulness of the Loudest Sound Mindfulness of Non-Continuous Sounds Mindfulness of Continuous Sounds

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27.Mindfulness of Muscle Contraction This technique can be used while you are contracting your muscles, for example, biceps muscle when you are doing biceps curl. For another example, you contract muscles in your legs and feet while running or walking. Basic Techniques Be aware of physical sensations from the contracting muscle, for example, tightening, fatigue, warming, burning and tearing. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Also be aware of the muscle that is contracted, for instance, biceps muscle. Advanced Technique 2 Also be aware of feeling whether it is pleasant, unpleasant or neutral.

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28.Mindfulness of Muscle Stretching This technique can be used while you are stretching your muscles, for example, the shoulder muscle when you are stretching your shoulder. Basic Techniques Be aware of physical sensations from the stretching muscle, for example, relaxing, untightening, tightening, discomfort, warming, burning and tearing. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Also be aware of the muscle that is stretched, for instance, shoulder muscle. Advanced Technique 2 Also be aware of feeling whether it is pleasant, unpleasant or neutral.

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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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33.Mindfulness of Finger Joints In the following practice, you use the 3 hand signs which are used in the rock-paper-scissors hand game. 1. 2. 3.

Be aware of bent finger joints when clenching a fist (the rock hand sign). Be aware of straight finger joints when you open your hand (the paper hand sign). Be aware of bent finger joints and straight finger joints when you extend only two fingers from your hand (the scissors hand sign).

Prerequisites Mindfulness of Joint Angle

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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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36.Mindfulness of Body Tension With this technique, you can be aware of tension in your body. Basic Technique Be aware of tension, discomfort or tightness in your body. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Identify specific areas of your body where you experience the tension, discomfort or tightness, such as shoulders, neck and chest. Optional Technique 1 Be aware of unpleasant feelings. Optional Technique 2 Be aware of mental contents such as anger, stress, desire, anxiety, worry, hatred, grief and regret. See Also Mindfulness of Muscle Contraction Mindfulness of Unpleasant Feeling

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37.One Mindful Breath One mindful breath can make a difference. Try it when you want to calm your mind that is under influence of agitation, anger, stress or other disturbing emotions. You can also try one mindful breath when you feel drowsy but you do not want to fall a sleep. You can practice one mindful breath in any other occasions whether you are sitting, standing, lying down, walking or in a meeting as well as waiting for someone on the phone, green lights in an intersection, or a web page to be loaded on your computer screen. If you practice one mindful breath regularly, you will become more skillful at it and one mindful breath is likely to become more effective. It is also good after waking up, before eating a meal after finishing a meal. Basic Technique Mentally say: • "I know I am breathing in." (while inhaling) • "I know I am breathing out." (while exhaling) After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 In the above steps, practice with awareness alone without using labels. Note This is neither a breathing exercise nor thinking about breathing. Breathe normally without any attempt to control your breath. Prerequisites Mindfulness of Breathing (or Mindfulness of Breathing 2)

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38.Half Mindful Breath It is same as One Mindful Breath except that we are aware of only inhalation. Basic Technique Mentally say: • "I know I am breathing in." (while inhaling) After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 In the above steps, practice with awareness alone without using labels. See Also One Mindful Breath

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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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40.Mindfulness of Mental Contents Mental contents are something that occurs (or exists) in your mind, for example, thoughts, images, memories, concepts, feelings, perceptions and intentions. You can be aware of mental contents in your mind with this technique. Basic Technique Be aware whatever occurs in your mind in the present moment. Note: this practice is not about thinking or visualizing but simply noticing what is there in your mind.

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41.Mindfulness of Mental Contents 2 Basic Technique Be aware of a worry if a worry is in your mind. Otherwise be aware of absence of worry. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of anger if anger is in your mind. Otherwise be aware of absence of anger. Advanced Technique 2 Be aware a feeling if a feeling is in your mind. Otherwise be aware absence of a feeling. Advanced Technique 3 Be aware of a perception if a perception is in your mind. Otherwise be aware of absence of a perception. Advanced Technique 4 Be aware of other mental content if other mental contents are in your mind. Otherwise be aware absence of other mental contents. Prerequisites Mindfulness of Mental Contents

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42.Mindfulness of Mental Activities This practice is to be aware of mental phenomena (activities or events). This can be done by being aware of arising and passing of any mental content, for example, thoughts, feelings, memories, and images. (If you are having a difficulty of noticing of mental activities, you can consider everything you experience are as mental activities except 5 senses, sight, hearing, smell, taste, touch.) Basic Technique •

Label 'arising' when something (a mental content) occurs in your mind or a mental activity begins.

•

Label 'passing' when something (a mental content) ceases to exist in your mind or a mental activity ends.

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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43.Mindfulness of AMA (Automatic Mental Activities) Automatic mental activities refer to mental activities that occur without your conscious will. This practice is a combination of Mindfulness of Breathing and Mindfulness of Mental Activities. Basic Technique 1. 2. 3.

Silently pledge that you are going to pay attention to your breath. Be aware of your breath. Label 'arising' if a mental activity begins. Label 'passing' if a mental activity ends. Otherwise, continue to be aware of your breath.

Prerequisites Mindfulness of Breathing Mindfulness of Mental Activities

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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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46.Mindfulness of Foot Movements You can use this technique to be aware of your foot movement. Basic Technique Be aware of movement your feet with a set of labels. • Label 'forward' when your hand moves forward direction. • Label 'backward' when your hand moves backward direction. • Label 'left' when your hand moves toward left direction. • Label 'right' when your hand moves toward right direction. • Label 'up' when your hand moves toward up direction. • Label 'down' when your hand moves toward down direction. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Combine labels whenever it is necessary. For example, label 'forward up' when your hand moves forward and up direction. Optional Technique 2 Practice with awareness alone without using labels. Optional Technique 3 Be aware of your intention to move your foot, which occurs just before the movement. Optional Technique 4 Be aware of your motivation for moving your foot.

47.Mindfulness of Head Movements You can use this technique to be aware of your head movement. Basic Technique Be aware of movement your head with a set of labels.

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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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48.Mindfulness of Eye Movements You can use this technique to be aware of your eye movement while doing eye movements such as up, down, left, right and circle. Basic Technique Be aware of movement your eyes with a set of labels. • Label 'up' when your eyes moves up direction. • Label 'down' when your eyes move toward down • Label 'left' when your eyes move toward left direction. • Label 'right' when your hand moves toward right direction. • Label 'circular' when your eyes move in a circular motion. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Practice with awareness alone without using the labels.

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49.Mindfulness of Upper Body Movements To be aware of movements of your upper body, apply the techniques described in Mindfulness of Head Movements to your upper body movements. Prerequisites Mindfulness of Head Movements

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50.Mindfulness of Feeling on Sounds 1. 2.

Just listen to all sounds in your surroundings. For each sound, be aware of feeling whether it is pleasant, unpleasant or neutral.

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51.Mindfulness of Sight with a Gaze You can practice this technique while you are not moving. For example, you could practice this technique while standing and waiting in a store or sitting in a park bench or looking out the window. Basic Technique • Softly gaze at an object that is not moving and maintain the gaze on the object throughout this practice. For example, a tree, a building. • Be aware of an appearance of a moving object. For example, when a bird, a car, a pedestrian came into your sight, be aware of it. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of an disappearance of a moving object. For example, when a bird, a car, a pedestrian cease to exist in your sight, be aware of it. Note Although the above example identified object (in order to provide an example to readers), you do not need to identify the object that is moving or not-moving in your practice. This technique is about being aware of appearance and disappearnce, but not awareness of object, which has appeared or disappeared.

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52.Mindfulness of Sight with a Gaze: part 2 Advanced Technique 2 Notice the speed of the moving object whether it is slow or fast. Advanced Technique 3 Notice the direction to which a moving object is moving. Advanced Technique 4 Identify the moving object. For example, a bird, a car, a group of people. Optional Technique 1 Identify objects that are not moving in your sight. For example, a tree, a house.

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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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55.Mindfulness of Lying Down Use the techniques described in Mindfulness of Sitting while you are lying down. Prerequisites Mindfulness of Sitting

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56.Mindfulness of Body Positions 1. 2. 3.

When you are standing, be aware you are standing. When you are sitting, be aware you are sitting. When you are lying down, be aware you are lying down.

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57.Mindfulness of Arising-Passing of Feelings Basic Technique • Label 'arising' when a feeling arises. • Label 'passing' when a feeling passes. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 In the above practice, also add label 'pleasant', 'unpleasant' or 'neutral' in addition to 'arising' or 'passing' when a feeling arises or passes. For example, label 'arising pleasant' if a pleasant feeling arises. Label 'passing unpleasant' if an unpleasant feeling passes Advanced Technique 2 In the above practice, also label the source of the feeling whether it is body or mind. For example, "arising pleasant feeling based in the body". "passing unpleasant feeling based in the mind". Prerequisites 5. Mindfulness of Feelings

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58.Mindfulness of Pleasant Feeling You can practice the following technique when you have a pleasant feeling in the present moment. For example, you are eating your favorite food. Basic Technique Be aware of the pleasant feeling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the source of the feeling whether it is body or mind. Advanced Technique 2 Be aware your wanting to prolong the pleasant feeling. Optional Technique 1 Be aware of intensity of the feeling whether it is mild or strong. Note If you do not have pleasant feeling in the present moment, you can recall a memory or an image, which will make you feel pleasant, for the sake of this practice. For example, thinking of someone you love.

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59.Mindfulness of Unpleasant Feeling You can practice the following technique when you have an unpleasant feeling in the present moment. For example, you have hunger, itchiness, pain, leg numbness. Basic Technique Be aware of the unpleasant feeling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the source of the feeling whether it is body or mind. Advanced Technique 2 Be aware your wanting to avoid the unpleasant feeling. Optional Technique 1 Be aware of intensity of the feeling whether it is mild or strong. Note If you do not have unpleasant feeling in the present moment, you can recall a memory or an image, which will make you feel unpleasant, for the sake of the practice. For example, thinking of someone you dislike.

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60.Mindfulness of Six SenseConsciousness We train our mind to be aware of the six sense consciousness, i.e., seeing, hearing, smelling, tasting, touching, perceiving. We normally pay attention to a particular object in a mindfulness practice, for example, breath, which is the object of the attention when you practice Mindfulness of Breathing. In this practice, we do not limit our attention to a particular object but open attention to all phenomena that are occurring (arising or passing) in the present moment (here and now). This practice is also known as Objectless Mindfulness Practice or Mindfulness of Present Moment. Basic Technique Silent say 'hearing' when you hear a sound. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Silent say 'touching' when you notice a physical sensation. Advanced Technique 2 Silent say 'perceiving' when a mental event occurs. Advanced Technique 3 Silent say 'seeing' when you see something. Advanced Technique 4 Silent say 'smelling' when you smell something. Advanced Technique 5 Silent say 'taste' when you taste something.

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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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61.Mindfulness of Hand Movements 2 Basic Technique Synchronize your hand movements with your breath. • moving up while inhaling. • moving down while exhaling. • moving to left while inhaling. • moving to right while exhaling. • moving to forward while inhaling. • moving to backward while exhaling. • moving a circular motion (first half circle) while inhaling. • moving a circular motion (the rest of half circle) while exhaling. Note: your hand movements follows your breath but not the other way around. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Further synchronize beginning, middle and ending of your hand movement with beginning, middle and ending of your breath. Advanced Technique 2 Be aware of both movements and breath at the same time with clarity. Prerequisite Mindfulness of Hand Movements

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62.Mindfulness of Eye Movements 2 Basic Technique Synchronize your eye movements with your breath. • moving up while inhaling. • moving down while exhaling. • moving to left while inhaling. • moving to right while exhaling. • moving a circular motion (first half circle) while inhaling. • moving a circular motion (the rest of half circle) while exhaling. Note: your eye movements follows your breath but not the other way around. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Further synchronize beginning, middle and ending of your eye movement with beginning, middle and ending of your breath. Advanced Technique 2 Be aware of both movements and breath at the same time with clarity. Note: If you experience a difficulty in your eye movements, it is help to use markings on the wall (or use an imaginary markings) to guide your eye movements. The marking may consists of 10 vertical dots, 10 horizontal dots and 12 additional dots to form a circle around the vertical and horizontal dots. They may look like a radar screen. Prerequisite Mindfulness of Eye Movements

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Chapter 4: Eight Mindful Breathing The Eight Mindful Breathing, as the name implies, consists of 8 mindful breathing techniques. The Eight Mindful Breathing techniques are highly effective in calming body and mind. So you can practice them to calm your body and mind. You can also practice them just before starting Mindfulness of Breathing if your mind is busy or not easily calm. Thus the Eight Mindful Breathing techniques usually practiced as a set. However, some of the techniques are also suitable to practice as an individual technique. At the end of this chapter, a summary of Eight Mindful Breathing is included for your reference. For an advanced practice, see Advanced Eight Mindful Breathing in the Chapter 10. Mindful breathing is not a breathing exercise. You should breathe normally without any attempt to control your breath. Prerequisite Mindfulness of Breathing

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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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Summary of Eight Mindful Breathing Long Form 1. "I know I am breathing in"… 2. "I know I am breathing in a long (or short) breath." … 3. "Breathing in, I am aware of my whole body." … 4. "Breathing in, I calm my whole body." … 5. "Breathing in, I am aware of pleasant feeling." … 6. "Breathing in, I am aware of happiness." … 7. "Breathing in, I am aware of my mind." … 8. "Breathing in, I calm my mind." … Short Form 1. "I know I am breathing in" … 2. "I know I am breathing in a long (or short) breath." … 3. "Breathing in, body." … 4. "Breathing in, calm." … 5. "Breathing in, pleasant." … 6. "Breathing in, happy." … 7. "Breathing in, mental activities." … 8. "Breathing in, calm."… Note: "…" indicates the omitted phrases. For example, an omitted phrase is "Breathing out, my body" in technique 3. As you see, the technique is the same as when you breathing in. Thus, it is omitted in the above.

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Chapter 5: Daily Activities

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71.Mindfulness of Hand Movements and Breathing You can use this technique to be aware of your breath and hand movements. Basic Technique Be aware of movement your one hand (e.g. right hand) with a set of the following phrases: • Silent say "breathing in, forward" when your hand moves forward direction. • Silent say "breathing in, backward" when your hand moves backward direction. • Silent say "breathing in, left" when your hand moves toward left direction. • Silent say "breathing in, right" when your hand moves toward right direction. • Silent say "breathing in, up" when your hand moves toward up direction. • Silent say "breathing in, down" when your hand moves toward down direction. • Silent say "breathing in, circular" when your hand moves in a circular motion. Note: When you say "breathing in" or "breathing out", pay attention to your breath. When you say a direction of movement, for example, "forward", pay attention to the movement. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Combine labels whenever it is necessary. For example, label 'forward left' when your hand moves forward and left direction. Optional Technique 2 Practice with awareness alone without using the labels. 100

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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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72.Mindfulness of Washing Hands Hand washing provides a unique and convenient occasion to practice mindfulness. Practice this technique while leisurely washing your hands with soap. Basic Techniques Be aware of softness of your hand skin. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of slipperiness while rubbing hands. Advanced Technique 2 Be aware of the wetness sensations when your hands are contact with water.

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73.Mindfulness of Washing Hands: part 2 Advanced Technique 3 Be aware of tingling like sensation in your hands if the water is running. Advanced Technique 4 Be aware of temperature of water such as cold, warm or hot. Advanced Technique 5 Notice feeling weather it is pleasant, unpleasant or neutral. See Also Mindfulness of Touch

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74.Mindfulness of Washing Hands: part 3 Advanced Technique 6 Be aware of movements of your hands and fingers whether it is rubbing, scrubbing or twisting. Advanced Technique 7 Be aware of the speed of your hand movements. 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), for example: sensations you experience in your hands such as pressure, slipperiness, and temperature; area of your hands where you experience such sensations, for example, palms, backs of your hands, wrists, fingers, finger tips, fingernails, and joints; changing of sensation while washing your hands; sound of running water; patterns in water, fragrance of soap; motivation for washing hands; body posture; awareness of washing hands; breath; and feelings or thoughts.

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75.Mindfulness of Drying Hands with a Towel You can practice the following technique while you drying your hands with a towel. Basic Techniques Be aware of dryness of your towel. (However if towel is wet, be aware wetness.) After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the wetness in your hands. Advanced Technique 2 Be aware of the dryness in your hands.

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76.Mindfulness of Drying Hands with a Towel: part 2 Advanced Technique 3 Be aware of the area of your skin that you are dry. Advanced Technique 4 Be aware of the area of your skin that you are wet. Advanced Technique 5 Be aware that your hands are becoming drying. Advanced Technique 6 Be aware that your hands are becoming less wet. Advanced Technique 7 Be aware of softness of your towel. Advanced Technique 8 Be aware of the specific hand area which you are drying, for example, your left palm. Advanced Technique 9 Be aware of feelings whether it is pleasant, unpleasant or neutral. Advanced Technique 10 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: hand movements; pressure points; awareness of drying hands; different sensations in your skins before/after drying; and other experiences. See Also Mindfulness of Touch

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77.Mindfulness of Drying Hands Using Air Dryer You can use the following technique while drying your wet hands using air hand dryer in a public washroom. Basic Technique Notice temperature of the wind. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of intensity of the wind. Advanced Technique 2 Be aware whether the physical sensation you experience on your hands is whether pleasant, unpleasant or neutral. Optional Technique 1 Be aware whether your feelings whether it changes. For example, your feeling changes from pleasant feeling to neutral or unpleasant feeling. 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 hands rubbing movements if you do; moisture in your hands; the specific area in your hands where the air is hitting the hardest; awareness of drying hands; your breath; and thoughts or feelings.

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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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79.Mindfulness of Walking with Counting Practice this technique while you are walking normally (without rushing). Basic Technique Count each of your foot step while walking. Start counting from 1. When you count until 5 or forgot to count, start counting from 1 again.

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80.Mindfulness of Walking and Breathing with Counting 1. 2.

Start to count your foot step when you inhale. Start to count your foot step when you exhale.

Repeat the above step 1 and 2 while walking.

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81.Mindfulness of Walking Indoor This technique is suitable to practice indoor. Basic Technique 1. Label 'lifting' when you lift a foot from the floor (or ground). 2. Label 'going' when your foot is moving forward. 3. Label 'touching' when your foot touches the floor (or ground). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your weight is shifting from one foot to another while walking. Advanced Technique 2 Be aware of your intention to move your foot, which occurs just before the movement of your foot. 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. Optional Technique 1 Synchronize your walking steps with your breath. (e.g. 5 steps per each breath) Optional Technique 2 Do the entire practice with awareness alone without using any labels. For example, when you are lifting your foot, be aware that you are lifting your foot.

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82.Mindfulness of Forwarding and Breathing Basic Technique Silently say: 1. "Breathing in, forward." 2. "Breathing out, forward". Note: When you say "breathing in" or "breathing out", pay attention to the focus point. When you say "forward ", take one step forward with awareness on the movement of your foot. After becoming skillful at the basic technique, you can try advanced techniques. Prerequisites Mindfulness of Breathing

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83.Mindfulness of Walking and Breathing Basic Technique Mentally say: 1. "Breathing in, I am aware of walking." 2. "Breathing out, I am aware of walking." You can abbreviate the above phrases into: "Breathing in, walking. Breathing out, walking". When you say 'breathing in', you pay attention to your in-breath. When you say 'walking', you pay attention to your walking experiencing such as movement, sounds or sight. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique Do the practice with awareness alone without using any words. Prerequisites Mindful Breathing 3

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84.Mindfulness of Walking Outdoor and Breathing This technique is suitable to practice outdoor. Basic Technique Mentally say: 1. "Breathing in, I am feeling pleasant." 2. "Breathing out, I am aware of walking." 3. "Breathing in, I am aware of appearing." 4. "Breathing out, I am aware of disappearing." You can abbreviate the above phrases into: "Breathing in, pleasant. Breathing out, walking. Breathing in, appearing. Breathing out, disappearing." When you say 'breathing in', you pay attention to your breath. When you say 'walking', you pay attention to your walking experiencing and so on. Note If you can not find pleasant feeling, you can say "I'm feeling neutral or unpleasant." 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 Mindfulness of Sight While Moving Eight Mindful Breathing

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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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86.Mindfulness of Tooth Brushing Basic Technique Be aware of sensation in your teeth and gum while brushing, whether it is tickling, sensitive or something else. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of pressure on your teeth and gums from toothbrush bristle. Advanced Technique 2 Be aware of texture of toothbrush bristle whether it is soft or hard while the bristle touches your teeth and gums. Advanced Technique 3 Practice Basic Technique and Advanced Technique 1 at the same time. See Also Mindfulness of Head Movements Mindfulness of Standing

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87.Mindfulness of Tooth Brushing 2 You can use this technique to be aware of your hand movement while brushing teeth Basic Technique Be aware of movement your hand holding the toothbrush with the methods described in Mindfulness of Hand Movements. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of movement your head if there are any movements. Otherwise, be aware of absence of your head movements. 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: sound of brushing, body posture, and your breath. See Also Mindfulness of Head Movements Prerequisites Mindfulness of Hand Movements

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88.Mindfulness of Tooth Brushing with Counting You can practice this technique while brushing your teeth. Basic Technique 1. Start to brush your teeth normally with your toothbrush or as directed by your dentist. 2. Be aware that you are brushing your teeth. 3. Count the brushing motion, up and down as a one. Start counting from 1. 4. When you count until 5 or you forgot to count, start counting from 1 again. See Also Mindfulness of Tooth brushing

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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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91.Mindfulness of Drinking a Cup of Tea Basic Technique 1. Label 'lifting' when you are lifting a cup of tea to your mouth. 2. Label 'sipping' when you are sipping the tea. 3. Label 'tasting' when you are tasting the tea. 4. Label 'swallowing' when you are swallowing the tea. 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. See Also Mindfulness of Taste Mindfulness of Smell

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92.Mindfulness of Drinking a Cup of Tea 2 Basic Technique While lifting the cup, be aware of your hand movement with the following 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 specific taste, for instance, sweetness, saltiness, bitterness and other taste. Advanced Technique 2 Be aware feeling whether it is pleasant, unpleasant or neutral. 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: pressure points, smell, your bodily reaction, your mental reaction, your breath and awareness of drinking.

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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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94.Mindfulness of Eating with Four Stages Eating may be divided into four stages. You can be aware of the four stages while eating. Basic Technique 1. Label ' lifting' (or 'carrying') when you carry food to your mouth. 2. Label 'chewing' when you are chewing the food. 3. Label 'tasting' when you are tasting the food. 4. Label 'swallowing' when you are swallowing the food. See Also For Eating (in Practice Tips)

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95.Mindfulness of Eating and Movements Basic Technique Be aware of your lifting hand movements with labels while eating. 1. Label 'up' when you are moving your hand to carry food to your mouth – as a result your hand moves toward up direction. 2. Label 'down' when you are moving your hand to toward down direction after carrying food. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your jaw movements. Optional Technique 1 Be aware whether jaw movement is fast or slow. 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. See Also For Eating (in Practice Tips)

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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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99.Mindfulness of Opening a Door You can use the following technique while opening the door of a car, house, refrigerator, cabinet or other facility. You can also use the technique when you are opening a binder cover. Basic Technique Label 'opening' while you are opening a door. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice appearance of objects that were hidden behind the door as you are opening the door. Advanced Technique 2 Do the practice with awareness alone without using any labels. Prerequisites Mindfulness of Sight While Moving

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87. Mindfulness of Opening a Door 2 Basic Technique Be aware that your hand is touching the door handle (or knob). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique Be aware of your hand movements while opening. See Also Mindfulness of Touch Mindfulness of Hand Movements

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100.

Mindfulness of Closing a Door

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.

Mindfulness of Locking a Door

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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102. Mindfulness of Turning on a Switch You can use the following technique while turning on a switch, for example, light switch, oven switch, or computer power switch. Equally you can apply the same technique while turning off a switch. Basic Technique Label 'on' while you are turning on a switch. 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 Before turning on, be aware that your finger is touching the switch.

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103.

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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104. Mindfulness of Watering Plants Basic Techniques 1. Be aware that you are watering plants 2. Notice (mentally acknowledge) the name of the plant that you are watering. For example, "I'm watering Aloe". However if you do not know the name of the plant, just name it as "plant 1". For other plant, you could also name it as "plant 2" and so on. When you name until "plant 10", you can start it again from "plant 1". 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: your body posture and your breath.

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105. Mindfulness of Wearing Clothes You can use this technique while wearing your clothes. This technique can also be applied while undressing. Basic Techniques Be aware of your hand movement with Mindfulness of Hand Movement techniques. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your body posture with techniques described in Mindfulness of Sitting or Mindfulness of Standing. Optional Technique 1 Be aware of your foot movement with Mindfulness of Foot Movement techniques if there is foot movement. Otherwise, be aware of stillness of your foot. 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 breath, pulses in the pressure points, body posture, sight, your feeling, your thought, and other experiences. Tips Practice the above techniques with different clothes such as tshirts, jacket, pants, and compare the different movements of your hands and feet while wearing the different clothes. See Also Mindfulness of Foot Movements

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Mindfulness Techniques Mindfulness of Sitting Mindfulness of Standing Prerequisites Mindfulness of Hand Movements

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106. Mindfulness of Taking Shower with Feeling You can practice the following technique while you are taking shower as you normally do. Basic Technique 1. Notice whether the physical sensation you experience on your skin is whether pleasant, unpleasant or neutral. 2. Monitor your feelings whether it changes. For example, the feeling may change from pleasant feeling to neutral feeling.

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107.

Mindfulness of Taking Shower

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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108. Mindfulness of Washing Dishes In this technique, it is assumed that you are using your left hand to hold a dish and use right hand to wash it. Basic Techniques Be aware the object that you are holding in your left hand, for example, a plate, a cup After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Also, be aware specific washing movements of your right hand. For example, left and right, up and down or circling. 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: rainbow colors in soap bubbles; the speed of movements of your hands; sensations you experience in your hands such as pressure, slipperiness, and temperature; different sensations in left hand and right hand; changing of sensation while washing, rinsing and drying; sound of running water; temperature of the water; fragrance of soap; your motivation for washing hands; your body posture; awareness of washing dishes; your breath; and feelings or thoughts. See Also Mindfulness of Hand Movements Mindfulness of Touch

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109. Mindfulness of Loading Dishwasher You can use this technique while loading dishes into a dishwasher. Equally you can also this technique while unloading dishes from a dishwasher. Basic Technique Be aware of your hand movements with Mindfulness of Hand Movement techniques. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of your upper body movements with the techniques describe in Mindfulness of Upper Body Movements. 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: a thought, a feeling, your body posture, your breath or other experiences. Prerequisites Mindfulness of Hand Movements Mindfulness of Standing

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110. Mindfulness of Unloading Dishwasher You can use this technique while unloading dishes from a dishwasher. Equally you can also this technique while loading dishes into a dishwasher. Basic Technique Recognize the object that you are unloading while unloading, for example, a plate, a cup, a pot. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of weights of each item, which you are unloading, for example, heavy, light, or moderate. Advanced Technique 2 Be aware of greater pressure in your fingers while holding and lifting a heavier than a lighter item. (For example, you may notice a greater pressure in your fingers while unloading a pot than a cupt.) 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: pressure in your feet,your body posture, your breath, awareness of unloading, or other experiences. Prerequisites Mindfulness of Touch

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111.

Mindfulness of Washing a Car

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 Techniques

112. Mindfulness of Google Searching Basic Techniques Be aware of pressing the search button while pressing the button. 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: your motivation for search; your intention to press the search (or the enter) button; sensations in your finger tips while entering keywords and pressing keyboards; movements of your finger and hands; cursor blinking and cursor movement in the input field; sound of typing and button pressing; search result when it appears; scrolling screen while scrolling search result screen; body posture; and breath.

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Mindfulness Techniques

113. Mindfulness of Using a Computer You can use the following techniques while you are using a computer. Basic Techniques Be aware of pressure in your finger tip when you are pressing a button on mouse or keyboard. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of clicking sound from the mouse or keyboard. Optional Technique 2 Practice two of the above techniques at the same time.

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114. Mindfulness of Using a Computer 2 You can apply the following techniques while you are using a computer. Basic Techniques Label 'pressing' when you are pressing a mouse button. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Label 'moving' when you are moving the mouse pointer on the computer screen. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time. Optional Technique 1 Do the practice with awareness alone without using any labels. See Also One Mindful Breath

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Mindfulness Techniques

103. Mindfulness of Using a Computer 3 Basic Technique Label 'scrolling' when you are scrolling contents on the screen. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of the task you are doing with computer. For example, when you are browsing a web site, you know that you are browsing a web site. When you are composing an email, know that you are composing an email. When you are saving a document, know that you are saving a document. Advanced Technique 2 Take one mindful breath if you are waiting for something. For example, for an application to start, a web page to be loaded or data to be saved onto a hard disk drive. 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: tiredness or dryness in your eyes; sounds of buttons, keys; joints that are bent; joints that are straight; awareness of using a computer; your thought; feeling; your body posture; and other mental or physical experiences.

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115. Mindfulness Practice in a Bus, Train or Airplane. Basic Technique Mentally say: • "Breathing in, motion." • "Breathing out, vibration." When you say 'breathing in' or 'out', you pay attention to your breath. When you say 'motion', be aware of motion, which you are experiencing while riding When you say 'vibration', be aware of vibration, which you are experiencing. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Mentally say: • "Breathing in, sitting." • "Breathing out, sight." When you say 'breathing in' or 'out', you pay attention to your breath. When you say 'sitting', be aware that you are sitting. When you say 'sight', you pay attention to the scene, which you are seeing. Note: if you are standing instead of sitting, you can substitute 'sitting' with 'standing' in the above instruction. Optional Technique 2 Do the practice with awareness alone without using any words. Prerequisites Mindfulness of Motion See Also Mindfulness of Sight while Moving Mindfulness of Sitting 152

Mindfulness Techniques Mindfulness of Vibration Mindful Breathing 3

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Mindfulness Techniques

116. Mindfulness of Waiting in a Line You can use the following technique while you are waiting in a line, for example, in a store, a bank. Basic Techniques 1. Softly gaze at an object, e.g. a wall, floor or shelf, that is not moving while waiting in a line. (maintain the gaze whenever possible during this practice) 2. Notice appearance of something in your sight. For example, when a customer is walking and passing nearby, be aware of something coming into your sight. 3. Notice disappearance of something in your sight. For example, when a customer is walking and passing away, be aware of something passing out of your sight. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware when you hear a new sound. Also be aware when the sound discontinues. 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: the source of the sound, e.g. conversation, store announcement, music; your body posture; pressure points; your eyes; your breath; your thought; and your feeling. Prerequisites Mindfulness of Sight With a Gaze See Also Mindfulness of Standing Mindfulness of Sounds

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Mindfulness Techniques

117. Mindfulness of Waiting in a Line and Breathing Basic Technique Mentally say: 1. "Breathing in, I am standing." 2. "Breathing out, I am waiting." Note: if you are waiting while sitting, you can substitute 'standing' in the above step 2 with 'sitting'. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Add step 3: Mentally say: • "Breathing in, I am aware of my feeling." • "Breathing out, I am aware of my feeling." Advanced Technique 1 Do the practice with awareness alone without using any words. Prerequisites Mindful Breathing 3 Mindfulness of Waiting in a Line

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Mindfulness Techniques

118. Mindfulness of Waiting in a Line 2 This a practice of Mindfulness of Six Sense-Consciousness in a waiting situation. Basic Techniques Label your present moment awareness with a set of six labels: seeing, hearing, smelling, tasting, touching, perceiving. For example, • label 'hearing' when you hear a sound • label 'perceiving' when you are aware of a thought • label 'touching' when you notice pressure in your foot. • label what you see or hear as 'sight' a staff. • label 'touching' when you notice cool breeze in your face. Prerequisites Mindfulness of Six Sense-Consciousness

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Mindfulness Techniques

119. Mindfulness of Listening to Speaking You can use this technique while listening to speaking from others. Basic Technique Be aware that you are listening. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of reactions to the speaking in your body while listening. Advanced Technique 2 Be aware of reactions to the speaking in your mind while listening. Advanced Technique 3 Be aware of the speaking and your breath at the same time. Advanced Technique 4 Be aware that words or phrases are being interpreted or perceived as meanings or concepts.

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Mindfulness Techniques

120.

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.

Mindfulness of Speaking 4

Basic Technique 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.

161

Mindfulness Techniques

124. Mindfulness of Encountering a Person With this technique you can be aware of your reaction when you encounter 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 arising of a thought, perception or memory about the person, for example, a judgment, an opinion. Advanced Techniques 2 Be aware of any other reaction that occurs in your mind. (In other words, arising mental contents) Advanced 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: arising of attraction or aversion.

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Mindfulness Techniques

125.

Mindfulness of Eye Contact

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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Mindfulness Techniques

126. Mindfulness of Eye Contact: part 2 Advanced Techniques 2 Be aware if either attraction or aversion arises in your mind. Advanced Technique 3 Be aware of any other mental contents that may arise in your mind as result of the eye contact. Optional Technique 1 Be aware of your eyes. 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: makeup or absence of makeup. See Also Mindfulness of Attraction Mindfulness of Aversion

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127.

Mindfulness of a Phone Ring

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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Mindfulness Techniques

128. Mindfulness of Watching a TV Program Basic Technique Notice reaction in your body while watching a TV (television) program. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of feelings whether pleasant, unpleasant or neutral. Advanced Technique 2 Notice other reactions in your mind while watching a TV program. Advanced 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: sounds and your breath. See Also Mindfulness of Feelings Mindfulness of Mental Activities

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Mindfulness Techniques

129. Mindfulness of Watching a TV Program 2 Basic Technique Label 'changed' when a scene on TV (television) is changed. For example, a screen on TV is changed from a street view to an ocean scene. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 In addition to the basic practice, follow the TV screen as if you were a camera man of the TV program you are watching. Label 'zoom', 'left', 'right', 'forward', backward' as the TV screen camera moves or change its focuses. Optional Technique 2 In the above steps, practice with awareness alone without using labels.

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Mindfulness Techniques

130. Mindfulness of Watching a Figure Skating You can practice this technique while you are watching a figure skating program on TV. Basic Technique Label what you see while watching the TV program, for example, if you are watching a figure skating, you could mentally say a word like: turn, spin, jump, spiral, step, lift. For example, label 'turn' when the skater turns. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware your physical reaction with some words, for example, relaxation, stiffness. Advanced Technique 2 Be aware of your mental reaction with some words while watching the TV program, for example, thought, feeling. Advanced Technique 3 In the above steps, practice with awareness alone without using labels. Note Using a few labels is easier to perform exercise than many labels and is usually sufficient to keep your mindfulness awake. However if you prefer to use more specific labels, that is OK too. For example, beautiful, dramatic, charming, sad, happy, funny, excited, surprise, worried, sweat, laughter, tired, muscle tightening, relaxing. If you prefer, you could prepare some labels in advance before watching a particular TV program.

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131. Mindfulness of Watching a Football Game (soccer game) You can try the following technique while watching a football game (soccer game) on TV. Basic Technique Label what you see on TV screen with either action or nonaction. For example, when a player is kicking a ball, just label 'action'. When you see players paused playing or you see fans on TV screen, just label 'non-action'. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of physical reaction that occurs in your body while watching the game such as tenses, relaxed. Advanced Technique 2 Be aware of feelings while watching the game whether it is pleasant, unpleasant or neutral.

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Mindfulness Techniques

132. Mindfulness of Watching a Football Game (soccer game): part 2 Advanced Technique 3 Be Aware of emotion that occurs while you are watching the game, such as thrill, suspense, boredom, anger, humiliation and resentment, joy, despair. Advanced Technique 4 Be aware of other mental contents that are occurring while watching the game. Advanced Technique 5 Practice Basic Technique 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: your heartbeats whether rapid or normal and your breath. Tips Using a few labels is easier to perform exercise than many labels and is usually sufficient to keep your mindfulness awake. However if you prefer to use more specific labels, that is OK too, for example, kicking, running, heading, goalkeeping, tackling, passing, receiving, dribbling, falling, cheering. If you prefer, you could prepare your favorite labels in advance before watching a game.

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133.

Mindfulness of How Are You

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

171

Mindfulness Techniques

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

Mindfulness of Itchiness: part

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

Mindfulness of Itchiness: part

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 Techniques

137. Mindfulness of Itchiness and Breathing Basic Technique Mentally say: 1. "Breathing in, I am aware of itchiness." 2. "Breathing out, I am aware of itchiness." Note You can abbreviate the step 1. For example, "Breathing in, itchiness." When you say 'breathing in', you pay attention to your focus point. When you say 'itchiness', you pay attention to the itchiness sensation, which you are experiencing. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Do the practice with awareness alone without using any words. Prerequisites Mindful Breathing 3 Mindfulness of Itchiness

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Mindfulness Techniques

138.

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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139.

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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140.

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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141.

Mindfulness of Leg Numbness

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

Mindfulness Techniques

142. Mindfulness of Leg Numbness and Breathing 1. 2. 3. 4. 5.

Mentally say: "Breathing in, I am aware of numbness. Breathing out, I am aware of numbness." Repeat the step 1 for a few times. Adjust your sitting position to relieve leg numbness. Mentally say: "Breathing in, relieving the numbness. Breathing out, relieving the numbness." Repeat the step 4 until the numbness in your legs fades.

Advanced Technique Do the practice with awareness alone without using any words. Prerequisites Eight Mindful Breathing Mindfulness of Leg Numbness

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143.

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 Techniques

144.

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

Mindfulness Techniques

145. Mindfulness of Boredom and Breathing You can use the following technique when you have boredom. Basic Technique Mentally say: 1. "Breathing in, I am aware of my boredom." 2. "Breathing out, I am aware of my boredom." Note You can abbreviate the step 1. For example, "Breathing in, boredom." When you say "breathing in", you pay attention to your breath. When you say "boredom", you pay attention to your boredom. 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 3

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146. Mindfulness of Boredom and Breathing 2 1. 2. 3. 4. 5. 6. 7. 8.

"Breathing in, I am aware of an unpleasant feeling based on my boredom." "Breathing out, I am aware of an unpleasant feeling based on my boredom." Repeat above a few times. "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."

Prerequisites Mindful Breathing 5

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147.

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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148. Mindfulness of Impulse and Breathing You can use the following technique when you have an impulse (a sudden urge). Basic Technique Mentally say: 1. "Breathing in, I am aware of an impulse in me." 2. "Breathing out, I am aware of an impulse in me." Alternatively you could abbreviate the above phrases: "Breathing in, an impulse. Breathing out, an impulse." When you say 'breathing in', you pay attention to your breath. When you say 'impulse', you pay attention to the impulse in you. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 As you practice the above steps, the impulse may start to be weakened, then proceed with the following practice: Mentally say: "Breathing in, observe the disappearance of the impulse. Breathing out, I observe the disappearance of the impulse." Alternatively could abbreviate the above phrases: "Breathing in, disappearance of the impulse. Breathing out, disappearance of the impulse."

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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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Mindfulness Techniques

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

191

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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Mindfulness Techniques

151. Mindfulness of Uncontrollable Situation You can practice this technique when you encounter a situation that you want to control but have no control over it, for example, stuck in a traffic while being late for an appointment, illness, thought or behavior of another person that annoys you. Basic Technique Be aware of an uncontrollability. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of a bodily reaction to the no control situation, 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.

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Mindfulness Techniques

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

152. Mindfulness of Uncontrollable Situation 2 You can practice this technique when you encounter a situation that you want to control but have no control over it. 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 avoid the unpleasant feeling or desire to control the situation. 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 Be aware of your mind whether it is calm or agitated. Advanced Technique 5 Notice other mental contents that may arise, for example, frustration or thought. Advanced Technique 6 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 7

195

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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153. Mindfulness of Disappointment You can practice this technique when have a disappointment. Basic Technique Be aware of the disappointment. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of a bodily reaction to the disappointment, 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

197

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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154. Mindfulness of Disappointment 2 You can practice this technique when have a disappointment. 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 avoid the unpleasant feeling or desire to satisfy an unfulfilled expectation, hope or wish. 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 Be aware of your mind whether it is calm or agitated. Advanced Technique 5 Notice other mental contents that may arise, for example, dissatisfaction or thought. Advanced Technique 6 Practice Basic Technique and Advanced Technique 1 at the same time. Advanced Technique 7

199

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

200

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155. Mindfulness of Bodily Reactions to Tension With this technique, you can be aware of body reaction to tension. Basic Technique Notice physical sensations of tension, tightness or discomfort in your body. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Identify the area where you feel the most tension or discomfort, for example, shoulders, neck, hands, stomach. Advanced Technique 2 Be aware of the arising of the physical sensation. Advanced Technique 3 Be aware of the passing of the physical sensation. Advanced Technique 4 Practice Basic Technique and Advanced Technique 1 at the same time. 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). See Also Mindfulness of Muscle Contraction

201

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156. Mindfulness of Mental Reactions to Tension With this technique, you can be aware of mental reaction to tension. Basic Technique Notice unpleasant feeling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of wanting to avoid or get rid of the unpleasant feeling. Advanced Technique 2 Be aware of the arising of the wanting Advanced Technique 3 Be aware of the passing of the wanting Advanced Technique 4 Be aware whether the wanting is strong or not strong. Advanced Technique 5 Be aware of your mind whether it is calm or agitated. Advanced Technique 6 Notice other mental contents that may arise. For example, thought, anger, fear, sadness, joy, affection. Advanced Technique 7 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

202

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).

203

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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.

205

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158. Mindfulness of Wanting (Desire) You can practice the following technique when you have wanting (or desire). Basic Technique Be aware of wanting if wanting is in your mind. Otherwise be aware of absence of wanting. 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 desire when the desire begins to arise. Advanced Technique 4 Be aware of the passing of the desire when the desire begins to pass. Advanced Technique 5 Be aware of source of your desire, for example, food, goal, respect, affection, goods and promotion. Advanced Technique 6 Practice Basic Technique and Advanced Technique 1 at the same time.

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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.

207

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153. Mindfulness of Fear This technique is the same as Mindfulness of Anger except that you simply substitute the word 'anger' with 'fear' in the Mindfulness of Anger technique. Note If you do not have fear in the present moment, you could 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.

208

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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.

209

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160.

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.

210

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161.

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.

211

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162.

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.

212

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163.

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.

213

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164.

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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165.

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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166.

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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167.

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.

217

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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.

218

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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.

219

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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.

220

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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.

221

Mindfulness Techniques

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.

222

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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.

"Breathing in, I embrace the unpleasant feeling." "Breathing out, I embrace the unpleasant feeling." Repeat above until the unpleasant feeling starts to calm.

5. 6.

"Breathing in, I calm the unpleasant feeling." "Breathing out, I calm the unpleasant feeling."

Prerequisites Mindful Breathing 5

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174.

Preparing for Worry

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.

Preparing for Anger

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.

225

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176. Preparing for a Stressful Situation Basic Technique 1. Recall a stressful 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 Stress

226

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177.

Preparing for Anxiety

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

227

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178. Mindfulness of Unkindness Reactions You can use this technique when someone is treating you unkindly in the present moment. • •

Practice Mindfulness of Bodily Reactions to Tension to be aware of the reactions in your body. Practice Mindfulness of Mental Reactions to Tension to be aware of the reactions in your mind.

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

228

Mindfulness Techniques

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.

229

Mindfulness Techniques

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.

230

Mindfulness Techniques

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.

231

Mindfulness Techniques

181.

Mindfulness of Hurried Eating

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)

232

Mindfulness Techniques

182. 2

Mindfulness of Hurried Eating

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)

233

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Chapter 8: Other Occasions

234

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183. Mindfulness of Watching a Firework The following technique is easy to practice when one or few fireballs are visible in the sky. If you experience a difficulty to practice this technique, try Mindfulness of Watching a Firework 2 instead. Basic Technique 1. Label 'begin' when you see a fireball is created in the sky. 2. Label 'end' when the fireball disappears in the sky. 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.

235

Mindfulness Techniques

184. Mindfulness of Watching a Firework 2 Basic Techniques Identify the dominant color in the fireworks. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of whether the dominant color is changing rapidly or slowly. 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: sounds of fireworks, notice the gab between the sound and fireball formation, awareness of wathcing a firework, your breath, heartbeats whether they are rapid or normal, other reaction in your body and mind.

236

Mindfulness Techniques

185. Mindfulness of the Two Hands Holding up Movement You can use the following techniques while practicing the Two Hands Holding Up, which is one of the eight movements of Baduanjin qigong (Eight Section Brocade). The Two Hands Holding Up consists of upward and downward movements of two hands. Basic Technique • Be aware of up movements when your hands are moving upward. • Be aware of down movements when your hands are moving downward. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Move your hands up slowly while inhaling. Move your hands down while exhaling. Note: You should breathe naturally without withholding or forcing it. Let the speed of your breath determine the speed of the movements, but not the other way. This is to synchronize hand movements with your breath. Advanced Technique 2 Be aware of both movements and your breath clearly at the same time. See Also Mindfulness of Hand Movements 2 Mindfulness of Breathing The Eight Mindful Breathing Mindfulness of Qigong

237

Mindfulness Techniques

186. Mindfulness of the Two Hands Holding up Movement – labeling This is a labeling version of Mindfulness of the Two Hands Holding up Movement. In other words, this technique is the same as Mindfulness of the Two Hands Holding up Movement except that this technique uses labels. Basic Technique 1. Silent say 'up' when your hands are moving upward. 2. Silent say 'down' when your hands are moving downward. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Move your hands up slowly while inhaling. Move your hands down while exhaling. Note: You should breathe naturally without withholding or forcing it. Let the speed of your breath determine the speed of the movements, but not the other way. This is to synchronize hand movements with your breath. Advanced Technique 2 Silent say, "breathing in, up. Breathing out, down" while doing the qigong exercise. Note: When you say "breathing in" or "breathing out", pay attention to your focus point. When you say "up" or "down", pay attention to your hands movement. These phrases are used to aid awareness of your breath and hands movements but not to dictate your breath nor hand movements. Advanced Technique 3

238

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

239

Mindfulness Techniques

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

240

Mindfulness Techniques

188.

Mindfulness of Tai Chi

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

241

Mindfulness Techniques

189.

Mindfulness of Tai Chi 2

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

242

Mindfulness Techniques

190.

Mindfulness of Tai Chi 3

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

244

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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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Mindfulness Techniques

192.

Mindfulness of Yoga: part 2

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.

246

Mindfulness Techniques

193. Mindfulness of Yoga and Breathing This technique can be used while practicing yoga or static qigong practice. Basic Techniques Silently say "breathing in, my body. Breathing out, my body" Note: When you say "breathing in" or "breathing out", pay attention to your breath. When you say "my body", pay attention to your body, especially, pressure points, muscle being stretched or contracted. Prerequisites Eight Mindful Breathing

247

Mindfulness Techniques

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

248

Mindfulness Techniques

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

250

Mindfulness Techniques

196.

Mindfulness of Weight Lifting

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

Mindfulness Techniques

See Also Mindfulness of Feelings Prerequisites Mindfulness of Hand Movements Mindfulness of Muscle Contraction Mindfulness of Sitting

252

Mindfulness Techniques

197. Mindfulness of Gratitude to People 1. 2. 3. 4.

Choose a person (or people) who you are grateful for. Recognize specific kindness or benefits the person (or people) provided to you Notice feeling of gratitude towards the person (people). Focus your mind single-pointedly on the feeling of gratitude that you are experiencing.

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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Mindfulness Techniques

198. Mindfulness of Gratitude to Things 1. 2. 3. 4.

Choose something that you are grateful for, e.g. a house, life, eyes and a good health. Recognize specific benefits that the thing provided to you. Notice feeling of gratitude towards the thing. Focus your mind single-pointedly on the feeling that you are experiencing.

254

Mindfulness Techniques

199. Mindfulness of Gratitude to Other Drivers You can practice the following techniques when you are walking pedestrian crossing (or driving through an intersection) while other cars are waiting. 1. 2.

Mentally say "I see other drivers are waiting for me." Mentally say "I am grateful to other drives for waiting."

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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Mindfulness Techniques

200. Mindfulness of Gratitude Toward Eyes Basic Technique 1. "I see something." 2. "I know I have eyes." 3. "I am grateful that I have eyes." After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 In the above step 1, substitute 'something' with specific object that you see, for example, a tree, sky, a bird. Advanced Technique 1 Synchronize each of the above basic steps to correspond with your breath. Note if you are not feeling grateful to have eyes, image a scenario where you do not have eyes and can not see anything.

256

Mindfulness Techniques

201. Mindfulness of Texting (Text messaging) See Mindfulness of Using a Computer. You can apply the above techniques while you are composing and sending a text message on a phone.

257

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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.

258

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Chapter 9: Places

259

Mindfulness Techniques

203. Mindfulness in a Walmart Store Basic Technique Be aware of desire to possess if it arises when you look at a product in the store, for instance, a new model of a large screen TV. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of aversion if it arises when you look at a product in the store. Advanced Technique 2 Be aware of your reaction in your body when you have an eye contact with another person in the store, for instance, tension or relaxation. Advanced Technique 3 Notice appearance of an object in your sight while walking. For example, a bottle of shampoo has emerged in your sight. Advanced Technique 4 Notice disappearance of an object in your sight while walking. For example, the bottle of shampoo has disappeared and is no longer visible in your sight. Optional Technique 1 Be aware of walking. Advanced Technique 5 Be aware of your mind whether it is calm or agitated. Advanced Technique 6

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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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204. Mindfulness in a Starbucks Coffee Shop You can practice this technique in a Starbucks or other coffee shop. Basic Techniques While lifting a cup, be aware of your hand movement with the following 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 people coming and passing around your table with Mindfulness of Sight with a Gaze, which you could practice while looking at the drink 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 coffee shop with the Mindfulness of Sounds technique. Optional Techniques 3 Be aware of your sitting with the Mindfulness of Sitting technique. Advanced Technique 2 Practice Basic Technique and Advanced Technique 1 at the same time.

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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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205.

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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206. Mindfulness in a Shopping Mall Basic Technique Be aware of walking with the Mindfulness of Walking technique. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of other shoppers who are coming and passing in your sight with the Mindfulness of Sight with a Gaze technique. Advanced Technique 2 Be aware of sounds in the mall with the Mindfulness of Sounds technique. Optional Technique 1 If you are waiting, be aware of waiting with the Mindfulness of Waiting in a Line technique. Optional Technique 2 Practice Mindfulness of Eye Contact when you have an eye contact with another person in the mall. Advanced Technique 3 Be aware of your mind whether it is calm or agitated. 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.

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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.

Mindfulness in a Dental Office

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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208. Mindfulness in a Oil Change Service Shop You can try the following technique in an express oil change service shop. Basic Technique Be aware of the sounds that are generated while mechanics are servicing your car in the service station with the Mindfulness Sounds. (Mindfulness of the Loudest Sound, Mindfulness of Non-continuous Sounds). After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Be aware of voice instruction or questions from the staff with Mindfulness of Listening. For example, they might ask information on your car or ask you to open the hood. Advanced Technique 2 Be aware of sight with Mindfulness of Sight. For example, when you see a mechanic working on your car, be aware that you are looking at a mechanic. For another example, when you are looking at a new oil filter, be aware that you are looking at a new oil filter. Optional Technique 1 Be aware of pressure points. Optional Technique 2 Be aware of feeling whether it is pleasant, unpleasant or neutral. Advanced Technique 3 Practice Basic Technique and Advanced Technique 1 at the same time.

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Mindfulness Techniques Advanced Technique 4 Practice any two (or more) 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: 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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Chapter 10: Miscellaneous

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209.

Mindful Breathing with Sight

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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210. Mindful Breathing with Sight and Smiling In this technique, you are aware of your in-breath and then aware of a visual object, e.g., sky, one at a time. During exhalation, you are aware of out-breath and then smile at the visual object. Basic Technique 1. 2.

"Breathing in, looking at sky" "Breathing out, smiling at sky"

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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211. Mindful Breathing with Sight and Smiling 2 In this technique, you are aware of your in-breath and then aware of a visual object one at a time. During exhalation, you are aware of out-breath and then your eyes. In the next in-breath, you are aware of your breath and then smile at the visual object, e.g., sky, one at a time. In the next exhalation, you are aware of out-breath and then smile at your eyes. Basic Technique 1. "Breathing in, looking at sky" 2. "Breathing out, smiling at the sky" 3. "Breathing in, aware of my eyes" 4. "Breathing out, smiling at my eyes" 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. See also Why Smiling?

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212. Mindful Breathing with Body and Smiling In this technique, you are aware of your in-breath and then aware of your body one at a time. During exhalation, you are aware of out-breath and then smile at your body. Basic Technique 1. 2.

"Breathing in, my body" "Breathing out, smiling at my body"

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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213. Mindful Breathing with Pain and Smiling In this technique, you are aware of your in-breath and then aware of pain one at a time. During exhalation, you are aware of out-breath and then smile at the pain. Basic Technique 1. 2.

"Breathing in, pain" "Breathing out, smiling at the pain"

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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214. Mindful Breathing with Itchiness and Smiling This technique (Mindful Breathing with Itchiness and Smiling) is identical to Mindful Breathing with Pain and Smiling except a few. Hence, you can practice this technique by using the Mindful Breathing with Pain and Smiling instruction with the following modification: • substitute the words 'pain' with 'itchiness' . This is also applicable to many other situations, for example, when you are experiencing boredom.

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215. Mindful Breathing with Unpleasant Feeling and Smiling In this technique, you are aware of your in-breath and then aware of unpleasant feeling one at a time. During exhalation, you are aware of out-breath and then smile at the unpleasant feeling. Basic Technique 1. 2.

"Breathing in, unpleasant feeling" "Breathing out, smiling at the unpleasant feeling"

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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216. Mindful Breathing with Pleasant Feeling and Smiling In this technique, you are aware of your in-breath and then aware of pleasant feeling one at a time. During exhalation, you are aware of out-breath and then smile at the pleasant feeling. Basic Technique 1. 2.

"Breathing in, pleasant feeling" "Breathing out, smiling at the pleasant feeling"

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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217. Mindful Breathing with Sounds In this technique, you are aware of your breath and then aware of sounds one at a time. 1. 2.

"breathing in, sounds" "breathing out, sounds"

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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Mindfulness Techniques

218. Mindfulness of Finger Movements In the following technique, we will use the 3 hand signs: rock, paper, scissors in the hand game of rock-paper-scissors. 1. 2. 3.

Be aware of your finger movements while slow forming the rock. Be aware of your finger movements while slow forming the paper. Be aware of your finger movements while slow forming the scissors.

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219. Mindfulness of Eyelids Movements You can use this technique to be aware of your eyelids movement. Basic Technique • Silently say 'closing' when your eyelids are closing. • Silently say 'opening' when your eyelids are opening. • Silently say 'blinking' when your eyelids are rapidly closed and opened. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Practice with awareness alone without using any words. 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 eyes, which occurs just before the movement; your motivation for moving your eyes; and other experiences.

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220. Mindfulness of Eyelids Movements and Breathings You can use this technique to be aware of your eyelids movement. Basic Technique Be aware of movement your eye with a set of phrases. • Silent say "breathing in, closing" when your eyelids are closing.. • Silent say "breathing in, opening" Label 'down' when your eyelids are opening. • Silent say "breathing in, blinking" when your eyelids are blinking. Note: When you say "breathing in" or "breathing out", pay attention to your breath. When you say an action of eye lid movement, for example, "closing", pay attention to the movement. After becoming skillful at the basic technique, you can try advanced techniques. Optional Technique 1 Practice with awareness alone without using any words or phrases. See Also Mindfulness of Eyelids Movements

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221. Mindfulness of Eye Movements and Breathing You can use this technique to be aware of your eye movement. Basic Technique Be aware of movement your eye with a set of phrases. • Silent say "breathing in, up" when your eyes move toward up direction. • Silent say "breathing in, down" Label 'down' when your eyes move toward down direction. • Silent say "breathing in, left" when your eyes move toward left direction. • Silent say "breathing in, right" when your eyes move toward right direction. • Silent say "breathing in, circular" when your eyes move in a circular motion. Note: When you say "breathing in" or "breathing out", pay attention to your breath. When you say a direction of movement, for example, "up", pay attention to the movement. See Also Mindfulness of Eye Movements

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222. Mindfulness of Thinking Someone You can practice the following techniques when you are thinking someone, especially the ones who you think often. Basic Technique Mentally say “I know I am thinking about the person”. Note: If you know the name of the person, user his or her name instead. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 While thinking of the person, be aware of reactions in your body, for example, tension, relaxation, discomfort and ease. Advanced Technique 2 While thinking of the person, be aware of feelings whether pleasant, unpleasant or neutral. Advanced Technique 3 While thinking of the person, be aware of your mental reaction whether wanting to avoid, wish to get rid of the memory or wanting to prolong the thought. Advanced Technique 4 Further notice any other mental contents that may arise. For example, anger, fear, sadness, joy, affection. Advanced Technique 5 Mentally say the followings: • “Breath in, I know I am thinking about the person”. • “Breath out, I know I am thinking about the person”.

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Mindfulness Techniques Prerequisites Mindful Breathing 3

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223. Mindfulness of Breath and Feeling Mentally say: 1. "Breathing in, I feel _________." 2. "Breathing out, I feel _________." Substitute the underlined blank with your feeling, for example, pleasant, unpleasant or neutral.

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224.

Practice to Change Habits

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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225.

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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226. Kindness Practice and Breathing Practice kindness with your breath. Mentally say: 1. "Breathing in, may I be well and happy." 2. "Breathing out, may I be well and happy." 3. You can repeat the above steps by substituting the underlined "I" with 'my parents', 'my family', 'my friends', 'indifferent persons', 'my enemies, 'all living beings' and so on. Alternatively you could use specific name of the person if you prefer. Note: you could use words 'the people I dislike' instead of 'my enemies'.

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227. Mindfulness of Abdominal Movements Basic Technique 1. Notice the rise and fall of your abdomen while breathing. (not by seeing but by experiencing the body sensations) 2. Silently label 'rising' when inhaling. Silently label 'falling' when exhaling. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 In the above step 2, do the practice with awareness alone without using any words. Optional Technique 1 Also occasionally observe whether your mind is focused on your breath. Tips Ideally your mind should continuously remain focused on your breath without an interruption during the practice. When your mind wanders, bring your attention gently back to your breath, which is the object of your mindfulness practice. You may practice the Eight Mindful Breathing in order to calm your body and mind prior to this practice.

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228. Mindfulness of Lung Movements You can be aware of your lungs expansion and contraction with this techniques. Basic Techniques • Be aware of expansion when your lungs are expanded. • Be aware of contraction when your lungs are contracted. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Techniques • Be aware of physical sensations while your lungs are expanding. • Be aware of physical sensations while your lungs are contracting. Note: This is not a practice of imagination or visualization.

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229. Mindfulness of Diaphragm Movements Your diaphragm muscles contract to move downward and relax to move upward. Use this technique to be aware of the involuntary movement of your diaphragm. Basic Techniques • Be aware the downward movement of your diaphragm when your diaphragm moves downward. • Be aware the upward movement of your diaphragm when your diaphragm moves upward. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Techniques • Be aware of physical sensations of downward movement while diaphragm is moving down. • Be aware of physical sensations of upward movement while diaphragm is moving up.

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230.

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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231. 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.

Note: Count inhalation and exhalation as one.

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232. 1. 2.

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.

Note: Count inhalation and exhalation as one.

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233.

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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234. Mindfulness of Mental Activities with Counting Basic Technique •

Count each time a mental activity (event) occurs.

•

When the counting reaches 10, end this practice.

Note: you can count mentally from 1 to 10 or count with your finger. Prerequisites Mindfulness of Mental Activities

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235. Personalized Mindfulness Technique If you need or wish to have personalized mindfulness techniques, please contact the author.

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Chapter 11: Advanced

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236. Mindful Breathing with Body and Smiling 2 In this technique, you are aware of both your in-breath and your body at the same time. During exhalation, you smile at your body while aware of your out-breath. Basic Technique 1. 2.

Experiencing my body, breathing in Smiling at my body, breathing out.

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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237. Mindful Breathing with Pain and Smiling 2 In this technique, you are aware of both your in-breath and pain at the same time. During exhalation, you smile at the pain while aware of your out-breath. Basic Technique 3. 4.

Experiencing pain, breathing in Smiling at the pain, breathing out.

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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238. Mindful Breathing with Unpleasant Feeling and Smiling 2 In this technique, you are aware of both your in-breath and unpleasant feeling at the same time. During exhalation, you smile at the unpleasant feeling while aware of your out-breath. Basic Technique 5. 6.

Experiencing unpleasant feeling, breathing in Smiling at the unpleasant feeling, breathing out.

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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239. Mindful Breathing with Pleasant Feeling and Smiling 2 In this technique, you are aware of both your in-breath and pleasant feeling at the same time. During exhalation, you smile at the pleasant feeling while aware of your out-breath. Basic Technique 1. 2.

Experiencing pleasant feeling, breathing in Smiling at the pleasant feeling, breathing out.

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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240. Mindful Breathing with Sounds 2 In this technique, you are aware of both your breath and sounds at the same time. 1. 2.

"hearing sounds, breathing in" "hearing sounds, breathing out"

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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241. Mindfulness of Sight While Moving 3 This is a detailed version of Mindfulness of Sight While Moving and Mindfulness of Sight While Moving 2. Basic Technique Notice an object is appearing (in your sight while moving). For example,. a house (that is partially or fully hidden behind another house) is emerging in your sight. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice an an object has appeared (in your sight while moving). For example, a house (that was hidden behind another house) has emerged in your sight. Advanced Technique 2 Notice an object is disappearing (in your sight while moving). For example, a house is disappearing (behind another house) in your sight. Advanced Technique 3 Notice an object has disappeared (in your sight while moving). For example, a house has disappeared (behind another house) and is no longer visible in your sight. 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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242. Mindfulness of Sight While Moving 4 Unlike Mindfulness of Sight While Moving, it is easier to practice this technique while you are moving faster than slowly, for example, riding a car rather than walking. Basic Technique Notice an object appears to bigger as you get closer to the object. After becoming skillful at the basic technique, you can try advanced techniques. Advanced Technique 1 Notice an object appears to smaller as you get further away from the object. Advanced Technique 2 Practice both Basic Technique and Advanced Technique at the same time.

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243. Mindfulness of Six SenseConsciousness: part 2 Advanced Technique 6 Practice with awareness alone without using the labels. Advanced Technique 7 Be aware of arising and passing of seeing, hearing, smelling, tasting, touching, perceiving experience. Advanced Technique 8 Be aware of seeing, hearing, smelling, tasting, touching, perceiving at the same time instead of one at a time.

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244. Advanced Eight Mindful Breathing In the Eight Mindful Breathing (in Chapter 4), you have been using words during practice. In addition, you shifted attention from your breath to the other object while practicing the Mindful Breathing techniques. For example, first you pay attention to your in-breath while you say 'breathing in' and then shifted attention to your body while practicing Mindful Breathing 3. However in advanced practice, you avoid using words but practice only with awareness alone. In addition, you focus your attention on the both objects at the same time instead of shifting attention from one to the other. For example, pay attention on both breath and your body at the same time.

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Chapter 12: Create Your Own Techniques You can combine multiple techniques to create a new technique for your specific needs or preferences. This chapter shows some examples how to create useful techniques by combining.

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245.

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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246.

When Feeling Physical Pain

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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247. When Having Digestion Difficulty You can practice the following techniques: 1. Mindfulness of AMA 2. Kindness Practice 3. Mindfulness of Walking 4. Body Scan 5. Mindfulness of Worry 6. Mindfulness of Breathing

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248.

When Feeling Sad

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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249. 1. 2. 3. 4. 5.

When Feeling Depressed

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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250.

When Feeling Anxious

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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251.

When Difficulty Sleeping

• • • • •

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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252. • • • • • •

When Feeling Stressful

One Mindful Breath Mindfulness of Walking Mindfulness of Stress Mindfulness of Stress 2 Preparing for Stress Mindfulness of Body Tension

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253. • • • • • •

When Having Hatred

Mindfulness of Hatred Mindfulness of Hatred 2 Kindness Practice Mindfulness of Walking One Mindful Breath Mindfulness of AMA

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254. Separating Mental Pain from Physical Pain Psychological (mental) pain usually accompanies physical pain. To be aware of physical pain, practice Mindfulness of Pain. To be aware of psychological pain, practice advanced techniques 2, 3, 4 and 5 in Mindfulness of Pain 2.

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Chapter 13: Practice Tips

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Intention (or Pledge) Technique Before starting a practice, tell yourself silently that you are going to focus your mind on your breath or an object of your practice.

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)

Labeling Technique (training wheels) During your practice, you can mentally label your experience. For example, you say silently to yourself 'inhaling' when you inhale. You say silently 'exhale' when you exhale. You can also use labeling technique to be aware of senses, feeling or other experiences, for example, tired, discomfort, shallow breathing, tightened muscle, angry, stressed. Labeling can be more specific if it is needed, for example, shallow breathing, discomfort in the feet, tightened neck muscles. What if multiple-awareness occurs at the same time When you sense multiple events at the same time, choose the sense whichever is the strongest. For example, when you see a bird and hear chirping sound at the same time but the sight is the strongest sense, label it as 'sight'. Note: Labeling technique helps beginners to develop mindfulness. It is like training wheels on a kid's bike. After developing mindfulness, you won't need it. Labeling itself is a thought, not mindfulness. (So it will be good if you can be aware

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Mindfulness Techniques that you are thinking when you are labeling. However you do not have to do it if you are a beginner.)

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.

Advantage and Disadvantage Technique Remind yourself advantages of practice and disadvantages of not doing practice or letting your mind wander.

How to Monitor Your Heartbeats Some mindfulness techniques call for being aware of your heartbeats during your practice. There are various techniques to monitor or sense your heartbeats during your practice. Here are some of the techniques. 1. Place your finger tips at your wrist on the thumb side and feel pulses in the finger tips. 2. Place your finger tips on the side of your neck and feel pulses in the finger tips. 3. Bite down teeth gently and feel pulses in your mouth. 4. Hold a fist gently and feel pulses in your fist. 5. Touch tips of two thumbs and feel pulses in your thumbs. 6. Stand upright and feel pulses in soles of your feet. 325

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.

One Thing at a Time Whenever possible, just do one thing at a time. If you are eating a meal, just eat instead of watching a TV while eating at the same time.

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.

Formal Sitting Practice 1. 2. 3. 4. 5.

Avoid or remove distraction, e.g. turning off cell phone or other electronics. Close your eyes if your eyes get tired or distracted by vision. The duration of a practice may be 1 or 5 minutes long if you are a beginner. See: Optimal Length of a Sitting Practice, How to Start from 1 Minute Practice Use a timer Measure progress

Optimal Length of a Sitting Practice 329

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 ½ minute, use 1 minute as an optimal length. As your skills are developed, your mindfulness span and optimal length are naturally increased.

How to Start from 1 Minute Practice When beginners practice Mindfulness of Breathing technique alone, a short duration is better than a long duration. 1 minute (or even 3 minutes) can be a good amount of practice duration for a beginner. 1. 2. 3. 4.

Practice Mindfulness of Breathing for 1 minute daily once. Increase daily repetition of the practice if it is possible. At the end of week, adjust (increase or decrease) the practice duration. Go to the step 1.

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 method, you will eventually be able to sit and calm your mind for a long period of time effortlessly. Note: Although you are not a complete beginner, this technique can still benefit you if you have a difficulty calming your mind. If you can practice for 5 minutes without any distraction, you should practice about 5 minutes when you practice alone. You can gradually increase the duration of your practice as described above.

Mindfulness Span Based Training Measuring mindfulness span itself is a good mindfulness practice and, at the same time, you can easily measure progress of your practice. This simple technique also helps prevent problem of overpracticing in duration and underpracticing in repetition. 1. 2.

measure mindfulness span daily at least once (twice or more is better) calculate average mindfulness span a week later.

How to Calm Busy Mind If your mind is busy, that is good because you can use your busy mind to develop mindfulness. Instead of trying to stop thoughts, welcome them whatever arises. For example, label "arising" when a thought comes into your mind. (See Mindfulness of Mental Activities) Practice for a short amount of the time. Repeat the short session as many time as you can with a generous amount of break time in between the sessions. (See How to Start from 1 Minute Practice.) Practice your favorite practice, for example, mindful walking, mindful qigong. See Also Three Key Guidelines of Mindfulness Practice 331

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

When Sounds Distract You can take advantage of sounds to develop mindfulness when there are plenty of sounds. Try Mindfulness of Sounds. If it is a still difficulty, find a quieter place to 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'.

Mindfulness Reminders (cues) A mindfulness reminder is a reminder to practice mindfulness. For example,When you hear the phone ring, you be aware of your breath (i.e., practicing One Mindful Breath). You could designate any specific situation or object as a mindfulness reminder (to practice a specific mindfulness technique) example, Reminder

Practice (action)

stopped at a red traffic light

One Mindful Breath

opening a door

Mindfulness of Hand Movements

wearing a jacket

Mindfulness of Hand

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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.

Three Key Guidelines of Mindfulness Practice 1. 2. 3.

Daily - Practice daily Seek - a help for the problem that you can not solve on your own. Group - Practice in a group as well as alone.

Common (or easy to make ) mistakes in practice 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. words. 15. 16.

Trying to stop all thoughts. Suppressing unwanted thoughts. Clinging to pleasant thoughts. Infrequent long duration of practice in a solo practice. Visualizing. Lost in thoughts. Wanting a perfect practice. Try to think positive (or negative). Breaking 3 Golden Rules of Practice. Incorrect posture during in a formal practice. Unaware of obstacles. Try to understand 'mindfulness' as a concept or in Not measuring progress. Falling a sleep.

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Miscellaneous 1.

2.

3.

4.

5.

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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Mindfulness Techniques All the following tips are related to a formal sitting practice.

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Chapter 14: Retreat To advance and deepen your mindfulness practice skills, you could join mindfulness retreats. Furthermore you can create your own retreat programs that meet your specific needs and preferences. You could practice together with other like-minded practitioners in a group. A retreat should include at least one experienced practitioner in the group.

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A Half Day Personal Retreat You could create your own personal retreat program for your weekend morning at your home. You could invite like-minded friends to practice mindfulness together in a group. • • • • • • • • • • • •

• • •

5:45 AM – Wake up. 6:00 AM –Practice Eight Mindful Breathing and Mindfulness of Breathing. 6:30 AM - Exercise, e.g., tai chi, jogging, yoga. Practice Mindfulness of Tai Chi, Mindfulness of Yoga, Mindfulness of Running or Mindfulness of Weight Lifting. 7:00 AM – Shower and get ready for a day. Practice Mindfulness of Shower, Mindfulness of Wearing Clothes. 7:30 AM – Breakfast. Practice Mindfulness of Eating 8:00 AM – Brush teeth. Practice Mindfulness of Brushing Teeth. 8:10 AM – Wash dishes. Practice Mindfulness of Washing Dishes or Mindfulness of Loading Dishwasher. 8:30 AM – Take a walk. Practice Mindfulness of Walking 9:00 AM –Practice Mindfulness of Breathing 9:30 AM – Tea time. Practice Mindfulness of Drinking a Cup of Tea. 10:00 AM - Practice Mindfulness of Breathing 10:30 AM - Chore. Practice any of the followings: Mindfulness of Watering Plants, Mindfulness of Unloading Dishwasher, Mindfulness of Vacuuming, Mindfulness of Hand Movements. 11:00 AM – Practice Mindfulness of Gratitude, Kindness Practice, and Mindfulness of Feelings. 11:30 AM – Practice Mindfulness of Breathing 12:00 PM - End.

Rules: Avoid speaking unless it is necessary. Also avoid doing activities that are not related to the retreat.

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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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A Half Day Silent Retreat • • • • • • •

10:00 AM – Instructions 10:30 AM - Sitting and walking 12:00 PM – Mindful eating (lunch) 1:00 PM –Mindful qigong (mindful movements) 1:30 AM – Sitting 2:00 PM – Mindful speaking and listening 2:30 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 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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A Half Day Silent Retreat 2 • • • • • • • • • • •

10:00 AM – Instructions 10:15 AM – Sitting (guided practice). 10:45 AM – Walking 11:00 AM - Sitting 11:30 AM – Walking 11:45 AM – Sitting 12:00 PM – Lunch. (Practice Mindfulness of Washing Hands, Mindfulness of Drying Hands, and Mindfulness of Eating. ) 1:00 PM –Personal Practice. For example, practice Mindfulness of Walking, Mindfulness of Yoga or Mindfulness or Tai Chi. 1:30 AM – Sitting 2:00 PM – A discussion. (Practice Mindfulness of Listening and Mindfulness of Speaking.) 2:30 PM – End.

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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•

Pressure points are shifting from one foot to the other while walking. sensitive area. A sensitive area is a body part that shows symptoms of tension, discomfort or tightness when you have unpleasant feeling or experience unpleasantness in your body or mind.

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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

* MB (Mindfulness of Breathing) ** MP (Mindfulness Percentage)

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_____

Total

MP**

Mindfulness Techniques Form 2: Mindfulness Practice Plan Enter the time when you will practice. Mon-Fri, Sat, Sun (circle appropriate days)

e.g. BA

duration

1st

2nd

3 min

6:30 am

7:10 am

MB* Eating Walking Cleaning Cooking _______ _

MB (Mindfulness of Breathing)

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3rd

4th

5th

Mindfulness Techniques Form 3: Mindfulness Journal Enter your practice experience in detail. Date and time Practice name Duration Experience

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About the Author Sung Yang is a mindfulness teacher. He has taught mindfulness to people from all walks of life. He began practicing mindfulness in the late 1970s and has long been advocating the benefits of mindfulness for mental and physical health. He is serving Canadian Mental Health Association the South Fraser branch as a director. He lives in Surrey, Canada.

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