Mindfulness Techniques

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The Art of Mindfulness for Busy People

Sung Yang

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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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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

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

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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

66.Mindful Breathing 4...93 4

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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

99.Mindfulness of Opening a Door...133

87. Mindfulness of Opening a Door 2...134

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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

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

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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

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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

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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

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

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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

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

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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

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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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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

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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.

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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

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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 out-breath.

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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a. 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.

2. Shift your attention to your mouth area

a. Be aware of sensations of coolness and warmth while inhaling and exhaling. 3. 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. 4. Shift your attention to your abdomen

a. Be aware of sensations of rising and falling while inhaling and exhaling.

5. Pay attention to other part of your body and be aware of breathing sensations while inhaling and exhaling. 6. 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).

Optional Technique 1

Be aware of specific physical sensations in the body areas (pressure points) such as pulsing.

See Also

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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.

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.

Be aware of your intention to move your hand, which occurs just before the movement of your hand.

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.

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

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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.

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.

Practice with awareness alone without using labels. See Also

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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.

Be aware of the texture of the object whether it is rough or smooth.

Be aware of the heaviness of the object whether it is heavy or light.

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12.Mindfulness of Touch: part 2

Be aware of the temperature of the object, such as cold, warm and hot.

Be aware of moisture in the object if there is no moisture in the object. Otherwise be aware of the absence of moisture.

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.

Be aware of your feeling whether the touch sensation is pleasant, unpleasant or neutral.

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)

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.

Pay attention to the dominant color of the object.

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14.Mindfulness of Sight: part 2

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.

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

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.

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.

Be aware of the intensity of the smell whether it is weak, strong or intolerable.

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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advanced techniques.

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.

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).

Notice an object is disappearing (in your sight as you are moving).

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.

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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.

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

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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

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

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.

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.

Be aware of gap or silence in between sound if it is a continuous sound.

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.

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26.Mindfulness of Sounds: part 3

Be aware of the source of the sound, for example, a refrigerator, a car, a bird.

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.

Also be aware of the muscle that is contracted, for instance, biceps muscle.

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.

Be aware of physical sensations from the stretching muscle, for example, relaxing, untightening, tightening, discomfort, warming, burning and tearing.

Also be aware of the muscle that is stretched, for instance, shoulder muscle.

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.

B aware of speed change of motion. For example, it is whether increasing, decreasing, or unchanging.

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.

Be aware of sounds that are generated as a result of the motion. Optional Technique 1

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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.

Be aware of direction of vibration- left, right, front, back, up and down.

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

Label 'forward' when your foot moves forward direction.

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.

However, if there is no hand movement, just be aware of stillness of your hands.

Notice texture or condition of the ground such as soft, hard, even, uneven, slippery, uphill, downhill, and so on.

Be aware if the texture or condition of the ground changes. Advanced Technique 3

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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

Be aware of pressure in your feet while walking.

Be aware the pressure point is shifting from one foot to the other while walking.

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.

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

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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. Be aware of bent finger joints when clenching a fist (the rock hand sign).

2. Be aware of straight finger joints when you open your hand (the paper hand sign).

3. 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.

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".

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.

Identify specific areas of your body where you experience the tension, discomfort or tightness, such as shoulders, neck and chest.

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)

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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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)

In the above steps, practice with awareness alone without using labels.

See Also

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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.

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

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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.

Be aware of anger if anger is in your mind. Otherwise be aware of absence of anger.

Be aware a feeling if a feeling is in your mind. Otherwise be aware absence of a feeling.

Be aware of a perception if a perception is in your mind. Otherwise be aware of absence of a perception.

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

Do the practice with awareness alone without using any labels. Prerequisites

Mindfulness of Mental Contents See Also

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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. Silently pledge that you are going to pay attention to your breath.

2. Be aware of your breath.

3. 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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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 'left' when your hand moves toward left direction.

• Label 'up' when your hand moves toward up direction.

• Label 'down' when your hand moves toward down direction.

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.

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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2. Label 'right' when your head turns toward right direction. 3. Label 'up' when your head moves toward up direction. 4. Label 'down' when your head moves toward down direction.

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 'circular' when your eyes move in a circular motion.

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

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50.Mindfulness of Feeling on Sounds

1. Just listen to all sounds in your surroundings. 2. 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.

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

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.

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.

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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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.

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. When you are standing, be aware you are standing. 2. When you are sitting, be aware you are sitting.

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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.

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

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.

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.

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

Sense-Consciousness

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.

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

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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'.