Reflect on the phrase, “Whatever has the nature to arise will also pass away. Therefore, there’s nothing to want,” during meditation or daily life. This practice helps release the mind from subtle cravings or anticipations for the next moment, fostering a profound sense of non-entanglement and freedom.
During practice, occasionally hold the question “What is being known?” in your mind, focusing on the passive voice. This practice fosters an immediate, deep sense of the momentariness of phenomena, revealing the flow of changing objects rather than a static “self” doing the knowing.
Make it a practice to notice quickly passing thoughts (lasting 15-30 seconds) that zip through the mind during daily activities like walking or showering. The goal is to become aware of thinking as it happens, rather than being unknowingly lost in the content of the thought, which subtly conditions emotions and creates an inner mental environment.
Pay attention to how subtle, quickly passing thoughts, even if seemingly innocuous, condition your emotions. Understanding this relationship between thought and emotion is a doorway to greater freedom and reduces being manipulated by unconscious mental reactions.
Integrate both directed awareness (making effort, e.g., focusing on the breath or specific qualities like metta) and choiceless awareness (effortless, open practice) into your meditation routine. This interweaving creates momentum and allows for a more balanced and effective practice.
Before engaging in a task, especially when feeling exhausted or conflicted, reflect on your underlying motivations. Becoming aware of the range of your motivations, rather than being controlled by them, can help realign your energy and purpose.
When feeling drained or off-track in a task, consciously realign with your initial, often more altruistic, motivation for undertaking it. This simple act can shift your energy and make the work feel cleaner and less burdensome.
Do not underestimate the power of planting small seeds of wholesome thought, such as repeating loving-kindness phrases or setting positive intentions. These seemingly insignificant acts have immense potentiality and can bear significant fruit over time, even if not immediately apparent.
When a thought arises, practice observing it as just a thought coming and going, rather than ’leaning into it’ and getting carried away by its story or emotional ride. This awareness can profoundly influence how you experience and respond to life.
When starting a new practice, such as noticing thoughts, do not have expectations about doing it perfectly or near perfectly at first. This attitude fosters interest and prevents discouragement, allowing for gradual progress.
Approach observing your mind and its activities with a sense of humor rather than judgment. This attitude makes the practice more conducive for interest and less likely to lead to discouragement.
When beginning a new mindfulness practice, commit to very short periods, such as five minutes, to observe thoughts or sensations. This approach prevents discouragement and allows for gradual, sustainable progress by building slowly from the bottom up.
Begin practicing mindfulness of thoughts during simple, solitary daily activities like taking a shower, going for a walk, or moving between rooms. These moments are easier to observe than when engaged in conversation and can spark interest in the practice.
Become aware of subtle background influences (like background music in a show or background thoughts in daily life) that condition your emotions without your conscious awareness. Noticing these influences can free the mind from unknowing mental reactions and create greater spaciousness for discernment and choice.
Experiment with using the phrase “there’s nothing to want” or “not wanting” as a short mantra during meditation. This can help release subtle cravings or expectations, even those you weren’t consciously aware of, providing a momentary taste of non-craving.
Reflect on the phrase “nothing to do, nothing to be, nothing to have” to cultivate a sense of dropping back and allowing the present moment to unfold without interference. This helps release the mind from striving or attachment to outcomes in practice and life.
Embrace the attitude of “sitting quietly doing nothing, spring comes and the grass grows by itself” to foster a sense of allowing things to unfold naturally. This helps counter a “teeth-gritted, lean-forward” attitude in practice, reminding you that everything unfolds on its own.
Understand that making an effort in practice (e.g., maintaining a formal posture, directing focus) can raise the overall energy level of the mind-body system. This increased energy then makes it easier to transition into more effortless, yet still mindful, states of practice.
When selecting a meditation posture (e.g., sitting, lying down), prioritize what works best for maintaining alertness and avoiding haziness or dozing off. Experiment to find positions that support both relaxation and wakefulness for your mind.
Learn to trust your intuition when choosing the appropriate type of practice or approach for a given moment or circumstance. While not infallible, intuition often guides you effectively in navigating your meditation journey.
Use physical or mental reminders (like a note on your computer or a daily verbal affirmation) to keep your core motivations, such as helping others or being kind, present in your mind. This helps shift the ratio towards altruistic motivation, which “burns cleaner” and is more sustainable than self-focused motivations.
Consider formally taking ethical precepts (e.g., not killing, stealing, lying, sexual misconduct, or taking intoxicants) and articulating them regularly. This formal commitment acts as a “mindfulness belt,” serving as a powerful reminder at critical moments when you might be about to act against them.
Don’t shy away from practices or expressions that might seem “cheesy” (like setting intentions or using simple affirmations) if they are genuinely helpful. Embracing such practices can be a pathway to greater freedom and effectiveness in your personal growth.