Do not try too hard or push for a specific outcome in meditation, as over-efforting is counterproductive and can lead to suffering because the practice doesn’t work by force.
Recognize that the way you observe a meditation object (e.g., breath, sensation) is more important than the object itself; cultivate an understanding of the nature of awareness.
During meditation, periodically ask yourself, ‘What’s the attitude in the mind right now?’ to observe if you are wanting something to happen or stop happening.
Regularly ask yourself, ‘Are you aware right now?’ using a light touch, like tapping a swing, to gently bring awareness back to the present moment without being neurotic or striving.
Adopt the ‘right view’ by intellectually reminding yourself that all experiences (emotions, sensations, thoughts) are natural processes arising from causes and conditions, rather than personal events.
Practice meditation with a light, sustained effort to ensure continuity of awareness without becoming tired or strained, emphasizing the importance of consistent, gentle practice.
When noticing wanting or aversion in the mind, simply observe it without self-laceration, as this act of seeing itself can be a form of self-liberation.
Recognize that meditation is about developing skillful states of mind, which can be done in any moment, including during conversations or negative reactions, not just in formal sitting practice.
Consistently apply light touches of awareness throughout the day to build momentum, making awareness more sustained and less effortful over time, eventually leading to the ’light switch’ of awareness staying on more often.
Cultivate the understanding that any experience, regardless of its nature (overwhelm, chaos, joy), can be a basis for developing awareness, stability, and wisdom, as long as the right attitude is present.
When practicing open awareness, especially if you tend to get lost, alternate with periods of directed awareness (e.g., focusing on the breath for a few minutes) to maintain a foundation of concentration.
Embrace the practice of not manipulating or controlling experiences, but rather being with conditions exactly as they are, without judgment or striving for them to be different.
Recognize that everything is constantly changing, and grasping onto impermanent experiences leads to suffering; gradually practice letting go of grasping and clinging to reorient your interaction with reality.
Recognize that personality and habits are not fixed but are ‘ruts’ of mental momentum; intentionally cultivate and deepen ‘skillful ruts’ of awareness and understanding to change how you experience life.
Cultivate interest and skill in simply being aware that ‘seeing is happening,’ rather than getting absorbed in the content of what is seen, as this can be a radical change.
Begin meditation by consciously relaxing the body to foster a more receptive state for awareness and ease.
Allow yourself to be exactly as you are in the present moment while cultivating awareness, recognizing that self-acceptance is a powerful and healing part of the practice.