Observe experiences (like a step or sensation) not just as they arise, but as they continually disappear (“gone, gone, gone”). This practice helps the mind let go of grasping and attachment, leading to a sense of liberation and free flow.
During physical activities like walking, mentally label sensations by their elemental qualities (e.g., “air element” for movement, “earth element” for hardness). This dissolves the “I, me, mine” sense, revealing the non-personal nature of physical experience.
Use the passive voice (e.g., “a sound is being heard,” “what’s being known?”) in meditation and daily life for short periods (5-10 minutes). This removes the “I” from the experience, reducing over-efforting and fostering an effortless state.
When experiencing self-judgment or “I am-ing,” recognize this mindset as the defilement of conceit. This direct recognition can immediately release the mind from the suffering caused by the self-story.
Cultivate delight in recognizing unskillful patterns of mind (defilements) rather than discouragement. Seeing them clearly is enlightening, allowing one to become less caught by them and feel lighter.
View all experiences through the lens of “This is not mine, this I am not, this is not myself.” This foundational framework helps free oneself from suffering caused by the three proliferating tendencies.
Observe the tendency to claim things (like one’s body) as “mine.” By seeing these as non-personal aspects of nature, one can be at ease and in harmony with change, reducing suffering.
Pay attention to the subtle “I am” sense, especially when comparing oneself to others (better than, worse than, equal to) or thinking about oneself across time. This comparison is a pervasive, often unnoticed, contraction that causes suffering.
Recognize that “self” is merely a designation for the constantly changing flow of mind-body elements, not a substantial reality. Grasping this designation as a substantial truth causes suffering.
Use conventional language like “I” and “you” for communication, but avoid being seduced into believing it represents ultimate reality. Understand these are convenient designations, not substantial truths.
Understand that all experience boils down to six basic elements (sight, sound, smell, taste, touch, mind objects). This simplifies life and highlights that suffering arises from mental responses, not the elements themselves.
Understand that all actions (physical, speech, mental) have consequences. To cultivate peace and happiness, pay attention to the causes behind actions, avoiding those rooted in greed or hatred that lead to suffering.