- Learn to pay close attention to your breath, letting sounds and sensations pass- Follow your breath from beginning to end, and recognize the process of thinking

Breathwork

- Experiment with mental noting ( labeling memory, emotion, language, rationale, decisions ) while connecting your attention to your breath.- Use your attention as a flash light to focus on different parts of your body.

Thought

- Notice raw sensations ( tingling, air flow, temperature, gravity ) in your body, and let everything be as it is- Focus on the sound around you and let them be objects of awareness.- Recognize any discomfort in your body, and experiment with not moving.- Pay special attention to your thoughts, while including all other sensations.- Notice your visual field ( light, shadows, colors ). Examine various objects in your feild and see if they are separate. Recognize your position in space. - Explore the space behind your eyes and refrain from identifying with thought.

Perception

- Discover how thoughts and strong emotions can alter your experience. - Provoke a negative thought and see what happens. - Learn how to change the feeling tone of experience.- Feel compassion for your self, for your loved ones, and for the people who have wronged you or are in disagreement with. - Learn to accept things as they are and gain freedom in each moment.

Emotion

- Explore your awareness of sensations, and notice how they arise and pass away. - Notice how thoughts, sensations and sounds appear all on their own. - Consider the possibility that there is no "you" in the center of experience- Practice with your eyes open and drop and identification with thought.- Notice the feeling of being inside your own head, and see if that's truly your point of view. - Connect with all sensations and practice choiceless awareness.

Identity

- Pay attention to the cloud of physical sensations and look for yourself. - Practice looking for the "self" and notice subject-object duality. - Look for the thinker and let all thoughts pass away.

End notes.

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

meditation

Meditation

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Meditation

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