Consistently apply the ’noting’ or ’labeling’ practice 24/7, using everyday language to identify experiences like ‘rising, rising’ for the abdomen, ’thinking, thinking’ for thoughts, or ‘worrying, worrying’ for feelings, as this is ’the path’ to becoming skilled and adept at mindfulness.
Utilize mindfulness and loving kindness practices to address physical, mental, or emotional pain, including depression, as these methods can soften, strengthen, or provide peace, offering an antidote rather than just waiting for difficult states to pass.
Apply mindfulness to all daily activities, viewing ‘off retreat’ time as an opportunity to practice, rather than just reserving intensive meditation for specific sessions, to make your practice more robust and continuous.
Approach meditation with full confidence in its profound benefits, quickly dismissing any doubt that arises by noting it as ‘doubt, doubt,’ which prevents it from gaining traction and allows you to continue the practice with full force.
Quickly recognize when you are stressed, as stress diminishes IQ, and take immediate recovery measures such as sitting quietly, closing your eyes, and rebalancing your attention and focus to regain clarity and resilience.
When engaging in conversations, especially in professional contexts like sales, actively listen without simultaneously formulating your response, as this allows you to fully absorb what the other person is saying and identify missed opportunities.
Use mindfulness as a tool to turn inward and understand the roots of insecurity, recognizing that unaddressed insecurities can persist indefinitely and hinder personal and professional growth.
Reflect on and align your current pursuits, such as training in generosity, moral discipline, or developing your mind, with the fundamental values instilled in you, like the importance of education, to find deeper meaning and confidence in your path.
Consider using financial resources to support causes that profoundly benefit others, such as monasteries or the preservation of teachings, rather than solely for personal acquisition, recognizing the positive impact wealth can have when used for beneficial purposes.
Identify mentors or teachers who can provide what you need for personal growth, for example, someone who can teach gentleness and self-love if you are already tough and driven, rather than seeking external reinforcement of existing traits.
Start your meditation by closing your eyes, bringing attention inward, and performing a quick body scan from head to toe, noticing sensations and allowing yourself to recognize and release any tension or pressure.
Direct your attention to the natural rising and falling movement of your abdomen as you breathe, gently labeling each phase as ‘rising, rising’ or ‘falling, falling,’ and you may lightly place your hands on your abdomen to enhance focus.
When your mind inevitably wanders to thoughts, sounds, or other sensations during meditation, recognize where your attention has gone, give it an appropriate label (e.g., ’thinking, thinking’), and then gently redirect your focus back to the next rising or falling of the abdomen.
Continuously return your attention to the labeling of ‘rising’ or ‘falling’ of the abdomen, even if you notice other characteristics of the breath, as this practice helps to refocus and deepen your concentration.
To prevent future regret, proactively avoid circumstances that could lead you to break your personal rules or virtues, as your conscience will later signal when a rule has been broken.
When teaching mindfulness in diverse contexts, focus solely on the practical application of attention and recognition, omitting any religious or metaphysical aspects, as the practice is universally useful regardless of belief.