Shift your attention from being caught in experiences to becoming the ‘knowing’ or ‘witnessing’ awareness itself, recognizing that you cannot stop being aware. This practice of resting in open, spacious awareness is the path to freedom and understanding who you truly are beyond thoughts and emotions.
Engage in systematic training for compassion, loving kindness, and mindfulness, even in small daily chunks (10-15 minutes). A trained, wise, and open mind is your greatest ally, capable of rewiring habitual responses and fostering inner well-being.
Begin loving kindness meditation by picturing loved ones and wishing them well, then imagine them wishing you well, and finally internalize those wishes for yourself by placing a hand on your heart. This approach helps open the heart more easily, especially for self-compassion.
When you notice the judging mind, acknowledge it with mindful, loving awareness by bowing to it or thanking it for its opinion. This practice allows you to step out of the judgment’s grasp and recognize it as mere conditioning.
When experiencing physical pain, turn toward it, acknowledge its sensations and your reactivity, then step back and hold the pain with kind attention, similar to comforting a crying child. This approach can bring a sense of freedom from fear and aversion to pain.
Prioritize your own happiness and actively develop generosity, empathy, and compassion, as this ‘wise kind of selfishness’ positively impacts those you care about and ultimately benefits yourself and others.
Match outer technological advancements with inner transformation by cultivating compassion, interconnection, wisdom, and loving kindness. These inner capacities are crucial to prevent outer technologies from becoming destructive forces and to ensure humanity’s well-being.
Begin meditation practices with subjects or methods that easily open your heart, such as focusing on a pet or child, to get the ‘juices flowing.’ Gradually extend this openness to more difficult areas as your capacity grows.
During meditation, use words like ‘calm’ or ’ease’ with each breath, and when moments of calm or well-being arise, relax into them. Invite these feelings to spread and linger, allowing them to punctuate the stream of thoughts.
When triggered or upset, recall the bodily memory of ease and spacious attention found in past meditation. Consciously try to bring that state of greater ease and spaciousness into the current difficult moment.
Cultivate non-judgment without sacrificing discernment; clearly identify actions causing harm to yourself or others and take necessary steps to stop them. This is part of compassion and self-protection.
Actively express care and compassion to others and allow yourself to receive it. This practice brings deep satisfaction and contributes to happiness, helping to avoid regrets at the end of life.
Use romantic love as a gateway to perceive the deeper, secret beauty, innocence, and consciousness of your partner, beyond their personality and conditioning, to foster a more profound and lasting love.
Include deceased loved ones in your loving kindness practice by picturing them and wishing them well, wherever they may be. This is a beautiful response to mystery and a way to extend love beyond physical presence.
Practice ‘sitting and sweeping the garden’ by regularly quieting your mind and tending your heart to connect with vast compassion, then actively offering your unique gifts to the world. Both inner cultivation and outer contribution are essential for happiness.
Fully immerse yourself in the present activity by practicing single-tasking rather than multitasking. This allows you to give the activity the attention it deserves and enhances your connection to life.
Live with paradox by remembering both your vast ‘Buddha nature’ and the practicalities of daily life. Cultivate a discerning mind and heart through quiet presence to navigate both these worlds wisely.
Practice ‘Big Sky Mind’ or ‘Big Mind’ meditation (available on dharmaseed.org or jackcornfield.com) by starting with sound and sensing your mind as vast awareness, like the sky, in which all experiences arise and pass.
If considering psychedelics, approach them in a thoughtful, sensible, discerning, and wise manner, as they can serve as gateways to important understanding when used appropriately.
Advocate for and support the development of technology guided by principles that prioritize human well-being over mere profit or attention-grabbing. This helps steer AI and other tech towards beneficial uses.