These are directed processes, in the sense that one may look as directed by these questions.
Contemplate upon these questions per the The 12 Aspects of Mindfulness.
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Look attentively at what is right there in front of you.
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Observe things as they really are, not as they seem to be.
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If something is missing do not imagine something else in its place.
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If something does not make sense then do not explain it away.
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Use physical senses as well as mental sense to observe.
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Let the mind un-stack itself.
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Experience fully what is there.
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Do not suppress anything.
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Associate data freely.
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Do not get hung up on name and form.
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Contemplate thoughtfully.
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Let it all be effortless.
One may develop the discipline of mindfulness by doing the exercises provided here:
Training in Mindfulness
Please keep in mind that when these questions are approached with mindfulness they may go to conclusion quite fast. These questions may be contemplated upon again as you wish.
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Exercise 1
Look at an instance when you lost somebody you loved. As feelings and emotions come up, experience them fully without avoiding, resisting or suppressing them. Take as much time as you need to stay with the feelings and emotions until they start to discharge.
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Exercise 2
Look at some traumatic experience you went through. The details may come up slowly but stay with it. Look without thinking and experience without resisting. It may take several sittings but continue until all details come to view and the trauma starts to discharge.
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Exercise 3
Contempate upon the following question mindfully until no more response appears.
“Look around in your mind and spot something that is trying to grab your attention.”
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Exercise 4
Contempate upon the following question mindfully until no more response appears.
“Look around in your mind and spot something there.”
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Exercise 5
Contempate upon the following question mindfully until no more response appears.
“Look around in your mind and spot unfinished communication that is hanging around.”
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Exercise 6
Contempate upon the following questions one by one mindfully until no more response appears.
“Spot something that another may not want to look at.”
“Spot something that others may not want to look at.”
“Spot something that you may rather not look at.”
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Exercise 7
Contempate upon the following question mindfully until no more response appears.
“Spot something in your mind that is exhausting to look at.”
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Exercise 8
Contempate upon the following questions one by one mindfully until no more response appears.
“Spot something in your mind that you are willing to re-experience.”
“Spot a postulate you made for future that you would be willing to experience.”
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Exercise 9
Contempate upon the following question mindfully until no more response appears.
“Spot something that you or somebody wouldn’t mind forgetting.”
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Exercise 10
Contempate upon the following question mindfully until no more response appears.
“Spot something that you or somebody would permit to have happen again.”
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