Make it a practice throughout the day, especially during ordinary activities like walking or showering, to notice quickly passing thoughts (15-30 seconds) and whether you are aware of them or lost in their content. Start with short, five-minute periods, approaching it with humor and interest, as this reveals how thoughts subtly condition emotions and highlights the difference between delusion and wisdom.
During meditation, use the phrase “whatever has the nature to arise will also pass away, therefore there’s nothing to want,” or simply “there’s nothing to want” (or “not wanting”) as a mantra. This practice helps the mind drop back from entanglement and subtle cravings, offering a momentary experience of freedom from suffering.
Become aware of subtle background influences, such as music or background thoughts, that condition your emotions without your conscious awareness. Noticing these influences, which function like background music to your life, can free your mind from unknowing mental reactions and create greater spaciousness for discernment and choice.
Hold the question “What is being known?” in your mind, moment after moment, during meditation or daily activities. This practice connects you to the arising moment, fostering a deep sense of the momentariness of phenomena and helping to reduce identification with the self.
In your meditation practice, interweave periods of “directed awareness” (making effort, like focusing on a specific object or cultivating states) with “choiceless awareness” (effortless, open awareness). Develop an intuitive feel for which approach is helpful at a particular time, balancing focused effort with allowing things to unfold naturally.
When feeling exhausted or stuck in an activity, pause to reflect on and realign with your initial, positive motivation for doing it. Consciously bringing to mind your purpose (e.g., helping others, making something awesome) can shift your energy and provide a cleaner, more sustainable drive.
Regularly plant “seeds of wholesome thought” by setting positive intentions or repeating phrases (e.g., “May you be at ease” in metta practice) in the morning or throughout the day. Recognize the immense potential of these small, consistent actions to bear fruit and cultivate understanding over time.
Formally articulate your intentions or ethical precepts (e.g., daily, weekly) to yourself. This act plants a seed and creates a “mindfulness belt” that serves as a powerful reminder at critical moments, helping you pause and consider your actions before potentially breaking your stated values.
Understand that making an effort in practice (e.g., maintaining a formal posture, returning to a primary object) creates energy within the system. This increased energy and momentum can then make it easier to settle into a more effortless, choiceless awareness.
Use phrases like “nothing to do, nowhere to go” or “nothing to do, nothing to be, nothing to have” as a mantra during meditation. This helps to release the tendency to “lean in” or “win at meditation,” allowing the process to unfold naturally without striving.
Experiment with various meditation postures, including sitting upright, reclining, or lying down, to find what works best for you. The key is to maintain alertness; if a posture leads to drowsiness, try another that supports wakefulness and comfort.
Do not shy away from practices that might seem “cheesy” or overly simple, such as setting intentions or using repetitive phrases. Embracing these seemingly unsophisticated tools can be incredibly helpful and lead to greater freedom in your practice and life.
Recognize that hope is a skill that can be developed and improved. Utilize resources like bespoke meditations in the 10% Happier app to actively practice and get better at cultivating hope.