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.
Observe without suppressing anything from yourself. Be totally honest with yourself. Follow your attention where it goes naturally. Do not attempt to control or direct it. If something shameful appears then observe and experience the shame. If something threatening appears then observe and experience the threat. Do not pre-judge and avoid something just because it seems to be painful. Simply experience it without interfering with the mind.
It is the suppression of perceptions, memories, knowledge, visualizations, thinking, etc., that causes all difficulties in life. By not suppressing you establish complete integrity of your perception.
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MINDFULNESS 8: Do not suppress anything from yourself.
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Address any medical condition appropriately before starting this exercise.
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Make sure that 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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Observe without suppressing anything. Be totally candid with yourself.
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Follow your attention where it goes naturally. Do not attempt to control or direct it.
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If there is any dopiness or unconsciousness then do not suppress it. Simply go through it.
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If something shameful appears then observe and experience the shame.
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If something threatening appears then observe and experience the threat.
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Do not pre-judge and avoid something just because it seems painful.
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Allow all thoughts, memories, visualizations, etc., to come up regardless of their nature.
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Simply experience whatever arises without interfering with the mind.
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Expand your span of attention and let the 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 while suppressing nothing from yourself. Many things may come up naturally to be scrutinized. Simply observe them and become aware of them without effort.
