Reference: The 12 Aspects of Mindfulness
Mindfulness provides the discipline for looking and contemplation.
You may do this exercise while sipping coffee in a café, or strolling along a river. You may even find a place where you can sit comfortably for a while without being disturbed. Then patiently observe the world go by.
Experiencing is deepest form of looking. A person is deeply looking at his feelings, emotions and impulses when he is experiencing them fully. Suppose a dog is running toward you and you feel afraid. If you simply experience that fear without avoiding, resisting or suppressing it, you may find that you are able to handle the situation much better even as it develops. So, dive into the very heart of whatever arises in the mind without resisting. If the mind is racing, then experience it racing without contributing to it.
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MINDFULNESS 7: Experience fully what is there.
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Make sure the body is well-rested, well-fed and free of stimulants.
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Make sure the environment is safe and free of disturbance.
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Observe as usual. Notice the environment and other people.
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Start applying the aspects of mindfulness that you have learned so far.
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Whatever emotions are arising in your mind experience them fully.
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Look at your old family album or old pictures, or visit some old locations.
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Experience any nostalgia, as long as it lingers. Continue to observe.
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Dive into the very heart of the feelings without resisting them.
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If you are afraid then experience the fear fully without speculating on it.
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If the mind is racing, then experience it racing.
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Become fully aware of thoughts without contributing to them.
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Expand your span of attention and fully experience whatever perceptions pour in.
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Let the realizations present themselves to you without you making any effort.
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Use your own judgment as to when to end a session.
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Develop this exercise to a point where you may execute it even while interacting socially with others. Keep observing patiently experiencing each moment fully. Many things may come up naturally to be scrutinized. Simply observe them and become aware of them without effort.
