Vinaire's Blog

Reference: Mindfulness Approach

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Mindfulness is seeing things as they are. It provides the discipline for looking and contemplation

The following exercises help you see things as they are. You may do them 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, and then patiently observe the world go by.

Experiencing is the deepest form of mindfulness. A person is deeply mindful of his feelings, emotions and impulses when he is experiencing them. 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.

Not suppressing anything from yourself is being totally honest with yourself. Follow your attention wherever it goes and do not suppress. Do not avoid something just because it seems shameful or painful. 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 perceptions.

In order to practice mindfulness you will have to let your mind associate data freely. Mindfulness is being comfortable with the very activity of thinking itself. So let the mind associate data freely on its own.

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EXERCISE # 1: Experience Fully

PURPOSE:  To practice experiencing fully.

PREREQUISITE:  Review Exercises: Mindfulness (Set 2).

STEPS:

1. In this exercise you simply experience whatever is going on in the mind without reservations.

2. Address any medical condition appropriately before starting this exercise.

3. Make sure the body is well-rested, well-fed and free of stimulants.

4. Make sure the environment is safe and free of disturbance.

5. Look at your old family album or old pictures. Whatever emotions are arising in your mind experience them fully.

6. Visit some old familiar locations if you can. Experience any nostalgia fully, as long as it lingers.

7. If you are afraid then experience the fear fully. Dive into the very heart of the feelings without resisting them.

8. Review the exercises in Discerning the Environment to ensure that you fully experienced what was needed to be experienced.

9. Review the exercises in Mindfulness (Set 1) to ensure that you fully experienced what was needed to be experienced.

10. Review the exercises in Mindfulness (Set 2) to ensure that you fully experienced what was needed to be experienced.

11. This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

12. This exercise is completed when it becomes effortless.

13. When this exercise is completed you may proceed to the next exercise.

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EXERCISE # 2: Do Not Suppress

PURPOSE:  To practice not suppressing anything from oneself.

PREREQUISITE:  Review Exercise # 1 above.

STEPS:

1. In this exercise you do not suppress anything from yourself.

2. Address any medical condition appropriately before starting this exercise.

3. Make sure the body is well-rested, well-fed and free of stimulants.

4. Make sure the environment is safe and free of disturbance.

5. Observe without suppressing anything. Be totally candid with yourself.

6. If something shameful appears then observe and experience the shame.

7. If something threatening appears then observe and experience the threat.

8. Do not pre-judge and avoid something just because it seems painful. Experience it without suppressing anything.

9. Allow all thoughts, memories, visualizations, etc., to come up regardless of their nature.

10. If there is any dopiness or unconsciousness then do not suppress it. Simply go through it.

11. Review the exercises in Discerning the Environment to ensure that you didn’t suppress anything.

12. Review the exercises in Mindfulness (Set 1) to ensure that you didn’t suppress anything.

    Review the exercises in Mindfulness (Set 2) to ensure that you didn’t suppress anything.

13. This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

14. This exercise is completed when it becomes effortless.

15. When this exercise is completed you may proceed to the next exercise.

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EXERCISE # 3: Associate Data Freely

PURPOSE:  To practice associating data freely.

PREREQUISITE:  Review Exercise # 2 above.

STEPS:

1. In this exercise you associate data freely.

2. Address any medical condition appropriately before starting this exercise.

3. Make sure the body is well-rested, well-fed and free of stimulants.

4. Make sure the environment is safe and free of disturbance.

5. As you observe let the mind associate that data freely on its own.

6. Observe the mind without interfering with it.

7. Review the exercises in Discerning the Environment to ensure that you associated data freely.

8. Review the exercises in Mindfulness (Set 1) to ensure that you associated data freely.

9. Review the exercises in Mindfulness (Set 2) to ensure that you associated data freely.

10. This exercise is done for 20 minute, which is the normal duration of a session. Several sessions may be given during a day, and over the course of days, until progress is observed.

11. This exercise is completed when it becomes effortless.

12. When this exercise is completed you may proceed to the next exercise.

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