Exercise: Technique of Mindfulness

Reference Study:

The Context of KHTK

Mindfulness

The 12 Aspects of Mindfulness

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Mindfulness is attentiveness. The function of mindfulness is to bring clarity to what is being perceived. The 12 aspects of mindfulness are:

• Observe without expecting anything, or attempting to get an answer.
• Observe things as they are, without assuming anything.
• If something is missing do not imagine something else in its place. 
• If something does not make sense then do not explain it away.
• Use physical senses as well as mental sense to observe.
• Let the mind un-stack itself. 
• Experience fully what is there.  
• Do not suppress anything.
• Associate data freely.
• Do not get hung up on name and form.
• Contemplate thoughtfully.
• Let it all be effortless.

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EXERCISE

Purpose:

To understand the technique of mindfulness

 

Training Guideline:

This exercise is best done as a cooperative effort between two people. They alternate in the roles of a student and a guide. The guide assists the student in understanding the materials.

1. The guide makes the person feel comfortable.

2. The guide introduces the student to mindfulness using the introduction above.

3. The guide provides the student with a copy of the document The 12 Aspects of Mindfulness, or helps him access it on a computer.

4. The guide goes over each aspect of mindfulness with the student one by one.

5. The student reads the text under each aspect.

6. The student then does the recommended exercise briefly to gain some familiarity with that aspect.

7. The guide skillfully handles any questions the student might have.

8. When the student has understood all the 12 aspects of mindfulness, this exercise is completed.

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[For further details, please see: KHTK Mindfulness]

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