Recognize that desired things will not truly make you happy or fulfill aspirations for happiness, as this understanding breaks the spell of desire and is liberating.
Reframe renunciation as ’non-addiction’ to view it as freedom rather than deprivation, which can serve as an inspiration to practice.
Pay attention to the pleasant feeling in the anticipation of getting what you want, as this is often the seductive ‘hook’ of desire, bringing awareness closer to its arising.
In meditation, experience the ‘peace of not wanting,’ even for a few moments, to glimpse a greater happiness that can reset the direction of your life.
Practice observing desires without acting on them, paying attention to the relief and ease when they naturally pass, which reveals the contracted nature of being gripped by desire.
Use the phrase ‘Mara, I see you’ when desires or temptations arise as a way to clearly see your inner processes and avoid being yanked around by them.
When you notice you’ve been lost in thought during meditation, focus attention on the experience of ‘wakefulness’ (the moment of awakening) rather than judging yourself for being lost, as waking up is a victory.
Use a phrase like ’emaho’ (how amazing) or ‘welcome back’ when waking up from being lost in thought to mark the occasion and taste the moment of freedom.
Take the opportunity of having awoken from being lost in thought to ’taste that moment of freedom’ and experience what awareness is like, making it a vivid, real experience.
Be aware of the ‘in order to mind’ during meditation, which is a subtle wanting for a specific outcome (e.g., calm, pain to diminish) that indicates a hidden form of desire.
Use the phrase ‘check the attitude of the mind’ (how you’re relating to what’s happening) as a question to drop into practice; the asking itself can cause the mind to settle back from subtle wanting.
When the mind wanders and you awaken from it, instead of redirecting attention to a specific object, try to ‘rest in the awareness of the awareness’ itself, being receptive to whatever arises naturally without effort.
Use the phrase ‘it’s already here’ as a reminder to relax into receptivity and choiceless, open awareness, reducing the effort of ‘reconnecting’ to the present moment.
To experientially understand spaciousness, practice ‘meditative listening’ by sitting back, being open, and letting sounds appear and disappear in awareness, which creates a feeling of openness without effort.
Realize that ’effortlessness’ in knowing sensations (like a simple arm movement) can be a mantra to drop into practice, helping to feel spaciousness by recognizing that knowing is just happening.
Understand spaciousness as ’non-reactivity of mind’ to whatever is arising, even a cluttered mind, and practice being non-reactive to thoughts or a perceived lack of spaciousness.
Use ‘mental noting’ (gently labeling ‘hearing,’ ’thinking,’ ‘seeing,’ ‘pain’) as a methodology to drop into non-reactive spaciousness, without being tossed about by thoughts.
Observe desires (even small ones) and choose not to act on them, as this practice of renunciation feels like a ‘great moral victory’ and strengthens self-control.
Be aware that low energy (tiredness) makes you more susceptible to the allure of desires, so keep an eye out for them when feeling fatigued.
In meditation, occasionally drop in the phrase ’not wanting’ to help the mind settle back from subtly leaning into the next moment or wanting something to happen, tasting the peace of not wanting.
Become familiar with phrases that resonate with you, and trust that the right phrase will come up at the right moment in your meditation practice.
If a phrase resonates or seems puzzling, make a conscious decision to explore it for a specific period (e.g., a sitting, a week) in your practice.
Recognize that the Buddha’s teachings offer a ‘vast treasury of deeply practical practices for the mind and philosophy,’ which can make one a happier, more compassionate person, regardless of religious identity.
Explore the ’liberative aspect’ of the teachings, which means freeing the mind from habits of greed, hatred, and ignorance, a process that begins even for those not seeking ‘final liberation.’
Understand that the ‘view of self’ (my thoughts, my body, I’m this/that) is a construct, and seeing its selfless nature makes it easier to not be hooked by desires or patterns in the mind.
When engaging in endeavors, examine your motivation; acknowledge that motives are often mixed (e.g., service, profit) and aim for wholesome motivations to be the driving force, rather than greed.
Integrate an ethical framework into practice, understanding ethics as ’non-harming’ of self and others, and refraining from actions that cause harm.
Distinguish between ‘attention’ (ethically neutral) and ‘mindfulness’ (always wholesome, not suffused with greed or aversion), ensuring that what’s taught is true mindfulness with built-in ethics.
Widen your lens to see the ‘poison source’ behind actions that offer momentary ‘honeyed tips’ (e.g., gossip, sexual indiscretion), realizing the pain they create, which is ’enlightened self-interest.’
When observing unwholesome motivations (e.g., greed, self-aggrandizement), treat them with interest and humor, without condemnation or judgment, simply seeing them clearly and letting them come and go.
To feed positive motivations, take in appreciation (e.g., from app reviews, personal feedback) not as self-aggrandizement, but as evidence that the work is ‘mattering in individual lives.’
To cultivate loving-kindness, consciously focus on the ‘good qualities of people,’ especially those who irritate you, as this choice changes how you feel about them and fosters beneficence.
Realize that you have the choice to emphasize and pay attention to positive motivations and qualities, which is tremendously empowering and frees you from habitual conditioning.
Avoid making claims about one’s own stage of enlightenment, as it sets up projections and cannot be verified; instead, express understanding in terms of ‘what is understood’ without reference to a self.
Recognize that greed, hatred, and confusion can diminish over time with practice, and one becomes more finely attuned to their arising, even if it’s a gradual process.
Cultivate a lighter approach to ‘Dharma views’ and let go of attachment to one’s own viewpoint in discussions, leading to more relaxation and enjoyment.