Category Archives: Exercise

Exercises: Buddha on Body (Set 2)

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Reference: Mindfulness Approach
Note: These exercises are derived directly from Buddhist scriptures, specifically, from Satipatthana Sutta: The Foundations of Mindfulness.

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The following exercises help discern various aspects of the body. These aspects shall be common with others as to how they discern their own body.

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EXERCISE # 1: BODY PARTS

PURPOSE:  To discern the parts of the body under the discipline of mindfulness.

PREREQUISITE:  Review Exercises: Buddha on Body (Set 1)

STEPS:

  1. You may do this exercise anywhere. Simply discern the parts of the body.

  2. Keep the discipline of mindfulness throughout this exercise. In other words,  be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.

  3. Reflect on the body being enveloped by skin.

  4. Reflect on the body from the soles up, and from the top of the head down.

  5. Reflect on the hair of the head and the body, nails, teeth, and skin.

  6. Reflect on the body flesh, sinews, bones, marrow.

  7. Reflect on the kidney heart, liver, midriff, spleen, and lungs.

  8. Reflect on the stomach, contents of the stomach, intestines, feces and urine.

  9. Reflect on bile, phlegm, pus, blood, sweat, saliva, and tears.

  10. Reflect on the body fat, grease, and nasal mucus.

  11. Just as if there were a double-mouthed provision bag full of various kinds of grain, just so reflect on this very body enveloped by the skin and full of various kinds of organs and fluids from the soles up, and from the top of the head down. 

  12. 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.

  13. This exercise is completed when it becomes effortless.

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

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The following exercises help the student discern the fundamental elements of the body and their impermanence.

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EXERCISE # 2: BODY ELEMENTS

PURPOSE:  To discern the fundamental elements of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 1 above.

STEPS:

  1. In this exercise you reflect on the fundamental elements of the body regardless of how it may be placed or disposed.

  2. Keep the discipline of mindfulness throughout this exercise. In other words,  be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.

  3. Reflect on the fact that there is in this body the element of earth. In other words, this body has the solidity of the material world.

  4. Reflect on the fact that there is in this body the element of water. In other words, this body has fluidity of fine-tuned machinery.

  5. Reflect on the fact that there is in this body the element of fire. In other words, this body operates on its own impulses.

  6. Reflect on the fact that there is in this body the element of wind. In other words, this body has much finer and abstract aspects in terms of the mind.

  7. 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.

  8. This exercise is completed when it becomes effortless.

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

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EXERCISE # 3: BODY IMPERMANENCE

PURPOSE: To discern the impermanence of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 2 above.

STEPS:

  1. In this exercise you reflect on the ultimate impermanence of the body regardless of how short or a long period it may survive.

  2. Keep the discipline of mindfulness throughout this exercise. In other words,  be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.

  3. Reflect on the fact that if your body is left dead one, two, or three days; it will become swollen and blue, and it will fester.

  4. Reflect on the fact that if your body is left dead in the open by itself, it will be eaten by crows, hawks, vultures, dogs, jackals or by different kinds of worms.

  5. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to a skeleton with some flesh and blood attached to it, held together by the tendons.

  6. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to a skeleton blood-besmeared and without flesh, held together by the tendons.

  7. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to a skeleton without flesh and blood, held together by the tendons.

  8. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to disconnected bones, scattered in all directions here a bone of the hand, there a bone of the foot, a shin bone, a thigh bone, the pelvis, spine and skull.

  9. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to bleached bones of conch like color.

  10. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to bones, more than a year-old, lying in a heap.

  11. Reflect on the fact that if your body is left dead then, after a while, it will be reduced to bones gone rotten and become dust.

  12. 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.

  13. This exercise is completed when it becomes effortless.

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

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Exercises: Mindfulness (Set 2)

Unstack

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.

If something does not make sense, then recognize that it does not make sense. Do not try to justify it. Justification simply puts the blame somewhere without resolving the inconsistency. When you are faced with an inconsistency, and you feel an impulse to explain it away, then be alert to what you might be taking for granted. At times it may take some out-of-the-box thinking to realize what is going on.

We associate the idea of sense organs with eye, ear, nose, tongue, and body. We use them to observe physical objects, such as, chair, car, house, etc. However, the mind is also a sense organ, which senses ideas, thoughts, feelings, emotions, etc. These are mental objects. When being mindful, recognize both physical and mental objects for what they are.

Let the mind un-stack itself naturally through patient contemplation on whatever comes up. Observe the issue uppermost in the mind, and then the next, and the next. Let the mind deal with issues in the order it wants to.  There should be no effort to recall, to dig for answers, or to interfere with the mind in any way.  Simply look at what is right there in front of the mind’s eye at any moment. The mind will never present anything overwhelming when allowed to un-stack itself.

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EXERCISE # 1: Something incomprehensible

PURPOSE:  To discern that something incomprehensible is, indeed, incomprehensible. 

PREREQUISITE:  Review Exercises: Mindfulness (Set 1).

STEPS:

  1. In this exercise you simply become aware of something that is incomprehensible and do not try to explain it away.

  2. Notice the environment and the people in a causal, easygoing manner.

  3. Notice if there is something that does not make sense.

    For example, Kantian philosophy says that pure knowledge cannot be sensed because knowledge becomes impure the moment it is sensed. Recognize this as Kant’s idea that does not explain how Kant “sensed” it. Do not pretend to understand. Simply become aware of the incomprehensibility of it.

  4. If there is an impulse to explain it away then become aware of it. Do not avoid, resist, suppress, or deny any other thoughts or feelings arising in the mind.

  5. Let the awareness of what does not make sense continue to be there. Simply look at it more closely without explaining it away.

  6. If this area can be researched using a dictionary, encyclopedia, or Internet then do so. Just keep looking until the mystery goes away by itself.

  7. If you recognize a contradiction or inconsistency, then check for any assumptions involved. Be alert to what you might be taking for granted. Verify any doubts.

  8. If there is criticism that does not make sense, then check to see if it points to a real workable solution. If it does not then it is just “blame” that is pretending to be an answer. Ignore all attempts at blame and move on.

  9. If it is an explanation for some unwanted condition that does not make sense, then check to see if it has ever led to a workable resolution. Ignore all explanations that have not led to resolution in the past and move on.

  10. Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.

  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: Mind as a Sense Organ

PURPOSE:  To discern that mind is an organ that senses mental objects.

PREREQUISITE:  Review Exercise # 1 above. 

STEPS:

  1. In this exercise you become aware of mind as a sense organ.

  2. Notice the environment and the people in a causal, easygoing manner.

  3. Notice if there is something that does not make sense.

  4. Notice some physical objects in the environment, such as, the wet feel of water, the sight of the trees, the sound of birds chirping, the smell of flowers, and the taste of coffee.

  5. Notice that memories, visualizations, thoughts, evaluations, conclusions, emotions, impulses, etc., are mental objects being perceived by the sense organ called the mind.

  6. Recall a memory from your childhood. Notice that it is a mental object that is made up of physical perceptions received in the past. Such perceptions are reflections of physical objects.

  7. Visualize your favorite activity. Notice that this visualization is a mental object made up of the rearrangement of perceptual elements that are derived from physical perceptions.

  8. Think of some thoughts, such as, physical, mathematical, and philosophical. Notice that these thoughts are mental objects made up of patterns in the mental matrix made up of perceptual elements.

  9. Observe some mental evaluation going on. Notice that these are association being activated and settled very rapidly within the perceptual matrix where the mental objects are formed.

  10. Look at some conclusions you have arrived at recently. Notice that these are associations that have been settled within the perceptual matrix where the mental objects are formed.

  11. Feel some emotions, such as, fear, anger, and boredom. Notice that these emotions provide feedback on the general stressed or relaxed state of the perceptual matrix.

  12. Feel some impulses in the body or those, which move the body. Notice that these impulses are responses in and of the body to potential differences in the perceptual matrix.

  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: Un-stacking the Chaos

PURPOSE:  To discern the approach to un-stacking the chaos faced by the mind.

PREREQUISITE:  Review Exercise # 2 above. 

STEPS:

  1. In this exercise you become aware of the approach to un-stack the chaos faced by the mind.

  2. Notice the physical and mental environment in a causal, easygoing manner.

  3. Look at the physical and mental objects present in the environment. You may find physical objects to be relatively stable, but mental objects to be in a chaotic state.

  4. Use physical objects to stabilize your attention. Do not avoid, resist, suppress or deny the chaotic state of the mental objects. Allow them to settle down on their own accord. Do not interfere with them.

  5. Identify the topmost issue that needs to be resolved to calm the mind. Start observing it from various angles.

  6. Notice, if there is something on this issue that the mind is trying to avoid, resist, suppress or deny. Observe it closely to see if something is being justified. If you spot a justification then simply become aware of it and move on. Spot as many justifications as you can.

  7. If the issue is still persisting, then observe it closely to see if something does not make sense. In other words, look for an anomaly (discontinuity, disharmony or inconsistency). If you spot one then simply become aware of it and move on. Spot as many anomalies as you can.

  8. If the issue is still persisting, then observe it closely for a shock. It is a shock containing pain, loss, or confusion that pins the issue in consciousness. If you find a shock then carefully re-experience it from beginning to the end. Re-experience it several times until its shock-value is gone.

  9. As long as the issue is persisting continue looking for justifications, anomalies and shocks. Its persistency shall start to reduce, If another issue now becomes topmost then repeat steps 5 to 8 with this new issue. You can always go back to an earlier issue if it starts to dominate again.

  10. All these issues are entwined with each other. Always follow the most dominant issue until it loses its dominance.

  11. Never dig into the mental matrix looking for answers. Let the chaos un-stack by bringing up justifications, anomalies and shocks to view.

  12. If there is dopiness then let it run itself out. Do not interfere with it. You will become alert after some time.

  13. Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in, while doing this exercise.

  14. This exercise is done for at least 20 minute. You may do it for a longer period if justifications, anomalies and shocks are coming up easily and running out. Several sessions may be given during a day, and over the course of days, until progress is observed.

  15. This exercise is completed when it becomes effortless.

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

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Exercises: Buddha on Body (Set 1)

Reference: Mindfulness Approach
Note: These exercises are derived directly from Buddhist scriptures, specifically, from Satipatthana Sutta: The Foundations of Mindfulness.

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After one is able to discern the physical perceptions from the environment comfortably, one is ready to discern perceptions from the body, such as, pain, sensations and impulses. We start with the discernment of impulses associated with breathing.

The student observes breathing in its natural state without interfering with it. He watches the breath going in and out under its own impulse.

This is a major exercise because when one engages in it, one starts to become aware of many things going inside him. The mental chaos may present itself in many different ways. Therefore, the practice of mindfulness is extremely important for the safe execution of this exercise.

The student does not avoid, resist, suppress, deny or, otherwise, interfere with the activity of the body and the mind, while keeping his attention on breathing.

This exercise may appear difficult at first, because it essentially requires that the student transfer all his control to the body and mind. The student’s actually becomes part of the process.This may take some getting used to. One should ease into it gradually.

Ease into this exercise gradually by letting go of your conscious control on a gradient.

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EXERCISE # 1: BREATHING

PURPOSE:  To discern the process of breathing under the discipline of mindfulness.

PREREQUISITE:  Review Exercises: Discerning the Environment.

STEPS:

  1. You may do this exercise while sitting quietly or while walking or doing your chores in an easygoing manner.

  2. Be attentive of your breathing. Make no attempt to regulate the breathing. Simply observe the natural pattern of breath going in and out.

  3. Observe the impulse that is making the breath to go in. Observe the impulse that is making the breath to go out.

  4. Become aware of when the breath is long and when it is short.

  5. During this exercise various thoughts may come up. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.

  6. During this exercise you may feel various sensations throughout the body. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.

  7. During this exercise you may feel various impulses coming from the mind. Simply become aware of them without avoiding, resisting, suppressing or denying anything from occurring.

  8. Become fully aware of the physical perceptions from the environment.

  9. Simply discern whatever is involved in breathing.

  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 the student may proceed to the next exercise.

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The following exercises help discern various aspects of the body. These aspects shall be common with others as to how they discern their own body.

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EXERCISE # 2: BODY POSTURE

PURPOSE:  To discern the postures of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 1 above.

STEPS:

  1. You may do this exercise anywhere. Simply know the posture of the body at every moment.

  2. Keep the discipline of mindfulness throughout this exercise. In other words,  be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.

  3. When you are going, discern the posture of the body in going.

  4. When you are standing, discern the posture of the body in standing.

  5. When you are sitting, discern the posture of the body in sitting.

  6. When you are lying down, discern the posture of the body in lying down.

  7. Just as the body is disposed so you know it.

  8. 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.

  9. This exercise is completed when it becomes effortless.

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

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EXERCISE # 3: BODY ACTIVITY

PURPOSE:  To discern the activities of the body under the discipline of mindfulness.

PREREQUISITE: Review Exercise # 2 above.

STEPS:

  1. You may do this exercise anywhere. Simply know the activity of the body at every moment.

  2. Keep the discipline of mindfulness throughout this exercise. In other words,  be grounded in what you are focusing on, while not interfering with whatever else is going on in the mind, and, furthermore, opening the mind to the widest context possible.

  3. Clearly discern the body in going forward and back.

  4. Clearly discern the body in looking straight on and looking away;

  5. Clearly discern the body in bending and in stretching;

  6. Clearly discern the body in wearing clothes and carrying the books;

  7. Clearly discern the body in eating, drinking, chewing and savoring;

  8. Clearly discern the body in walking, in standing, in sitting, in falling asleep, in waking,

  9. Clearly discern the body in speaking and in keeping silence.

  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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Obsolete: Mindfulness in Consciousness

See: Exercises: Discerning the Mind

Reference: The 12 Aspects of Mindfulness

After one has established mindfulness in feelings, one may start working on establishing mindfulness in consciousness. Here one takes up key “filters” that one could be looking through in order to become conscious. These may be attitudes that one has somehow imbibed. One examines them and contemplates upon them mindfully.

Note: The Buddhist concept of consciousness is defined here: CONSCIOUSNESS

Here are some excerpts from Satipatthana Sutta: The Foundations of Mindfulness.

“And how, monks, does a monk live contemplating consciousness in consciousness?
“Herein, monks, a monk knows the consciousness with lust, as with lust; the consciousness without lust, as without lust; the consciousness with hate, as with hate; the consciousness without hate, as without hate; the consciousness with ignorance, as with ignorance; the consciousness without ignorance, as without ignorance; the shrunken state of consciousness, as the shrunken state;  the distracted state of consciousness, as the distracted state;  the developed state of consciousness as the developed state; the undeveloped state of consciousness as the undeveloped state; the state of consciousness with some other mental state superior to it, as the state with something mentally higher; the state of consciousness with no other mental state superior to it, as the state with nothing mentally higher; the concentrated state of consciousness, as the concentrated state; the unconcentrated state of consciousness, as the unconcentrated state; the freed state of consciousness, as the freed state; and the unfreed state of consciousness as the unfreed state.
“Thus he lives contemplating consciousness in consciousness internally, or he lives contemplating consciousness in consciousness externally, or he lives contemplating consciousness in consciousness internally and externally. He lives contemplating origination factors in consciousness, or he lives contemplating dissolution-factors in consciousness, or he lives contemplating origination-and-dissolution factors in consciousness. Or his mindfulness is established with the thought, “Consciousness exists,” to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus, monks, a monk lives contemplating consciousness in consciousness.”

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EXERCISE

PURPOSE:   To practice mindfulness with regard to consciousness.

Note: Make sure you understand the Buddhist concept of consciousness. Please see: CONSCIOUSNESS.

  1. At all times be aware of your consciousness.

    In the words of Buddha:
    • Know the consciousness with lust, as with lust;
    • Know the consciousness without lust, as without lust;
    • Know the consciousness with hate, as with hate;
    • Know the consciousness without hate, as without hate;
    • Know the consciousness with ignorance, as with ignorance;
    • Know the consciousness without ignorance, as without ignorance;
    • Know the shrunken state of consciousness, as the shrunken state;
    • Know the distracted state of consciousness, as the distracted state;
    • Know the developed state of consciousness as the developed state;
    • Know the undeveloped state of consciousness as the undeveloped state;
    • Know the state of consciousness with some other mental state superior to it, as the state with something mentally higher;
    • Know the state of consciousness with no other mental state superior to it, as the state with nothing mentally higher;
    • Know the concentrated state of consciousness, as the concentrated state;
    • Know the unconcentrated state of consciousness, as the unconcentrated state;
    • Know the freed state of consciousness, as the freed state;
    • Know the unfreed state of consciousness as the unfreed state;
  2. Look at the consciousness that is uppermost in your mind. Look at what is right there associated with it. Do not go digging for information by trying to remember.

  3. Become thoroughly immersed in the consciousness until you become aware of dominant filter underlying that consciousness

  4. Look at how your condition and attitude toward life is being determined by the filter.

  5. If any thoughts or considerations appear during this process notice them mindfully, and accept them for what they are.

  6. If a picture appears during this process then look at it for what it is. You may make a copy just like it and place it next to it. You may even make more copies until you feel you have enough. Then simply dispose of all these copies in any manner you wish. If some part of a picture is still remaining then repeat this step.

  7. Continue experiencing the consciousness without resistance as long as it is there. Be mindful of the thoughts, considerations, pictures, ideas, etc., that flow along with the consciousness. The filter underlying that consciousness will finally reduce as you practice mindfulness.

  8. Continue with the next consciousness that is now uppermost in the mind from step 2 forward. If there is no specific consciousness to take up, then simply go back to step 1.

  9. Continue contemplating consciousness internally and/or as observed externally.

  10. Be mindful of the origination factors in consciousness, and/or the dissolution factors in consciousness.

  11. Be mindful that consciousness exists to the extent necessary just for knowledge and mindfulness.

  12. Live detached, and cling to nothing in the world.

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Further references: KHTK Mindfulness

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Obsolete: Mindfulness in Feelings

See: Exercises: Discerning the Mind

Reference: The 12 Aspects of Mindfulness

After one has established mindfulness with regard to the activities of the body, one may start focusing on feelings to establish mindfulness with regard to them. One locates a feeling that is uppermost in the mind and then immerses oneself completely in it. One looks at the nature of the feeling whether it is worldly or spiritual, whether it is pleasant, painful or neutral. One closely observes significance mixed with that feeling and acknowledges it non-judgmentally for what it is.

Here are some excerpts from Satipatthana Sutta: The Foundations of Mindfulness.

“And how, monks, does a monk live contemplating feelings in feelings?
“Herein, monks, a monk when experiencing a pleasant feeling knows, ‘I experience a pleasant feeling’; when experiencing a painful feeling, he knows, ‘I experience a painful feeling’; when experiencing a neither-pleasant-nor-painful feeling,’ he knows, ‘I experience a neither-pleasant-nor-painful feeling.’ When experiencing a pleasant worldly feeling, he knows, ‘I experience a pleasant worldly feeling’; when experiencing a pleasant spiritual feeling, he knows, ‘I experience a pleasant spiritual feeling’; when experiencing a painful worldly feeling, he knows, ‘I experience a painful worldly feeling’; when experiencing a painful spiritual feeling, he knows, ‘I experience a painful spiritual feeling’; when experiencing a neither-pleasant-nor-painful worldly feeling, he knows, ‘I experience a neither-pleasant-nor-painful worldly feeling’; when experiencing a neither-pleasant-nor-painful spiritual feeling, he knows, ‘I experience a neither-pleasant-nor-painful spiritual feeling.’
“Thus he lives contemplating feelings in feelings internally, or he lives contemplating feelings in feelings externally, or he lives contemplating feelings in feelings internally and externally. He lives contemplating origination factors in feelings, or he lives contemplating dissolution factors in feelings, or he lives contemplating origination-and-dissolution factors in feelings. Or his mindfulness is established with the thought, ‘Feeling exists,’ to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus, monks, a monk lives contemplating feelings in feelings.”

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EXERCISE

PURPOSE:   To practice mindfulness with regard to feelings and sensations.

  1. At all times be aware of your feelings.

    In the words of Buddha:
    • Know when you experience a pleasant feeling, ‘I experience a pleasant feeling’;
    • Know when you experience a painful feeling, ‘I experience a painful feeling’;
    • Know when you experience a neutral feeling, ‘I experience a neutral feeling’;
    • Know when you experience a pleasant worldly feeling, ‘I experience a pleasant worldly feeling;
    • Know when you experience a pleasant spiritual feeling, ‘I experience a pleasant spiritual feeling;
    • Know when you experience a painful worldly feeling, ‘I experience a painful worldly feeling;
    • Know when you experience a painful spiritual feeling, ‘I experience a painful spiritual feeling;
    • Know when you experience a neutral worldly feeling, ‘I experience a neutral worldly feeling;
    • Know when you experience a neutral spiritual feeling, ‘I experience a neutral spiritual feeling;
  2. Look at the feeling that is uppermost in your mind. Look at what is right there associated with it. Do not go digging for information by trying to remember.

  3. See if that feeling has a location in, or on, some part of the body. The feeling may appear not to have any location, or it may appear to be throughout the body. Sometimes the feeling may appear to have a location in the space around the body. In any case, spot the location if there is one.

  4. If there is some medical condition associated with the feeling, make sure you are following the proper medical procedures.

  5. Become thoroughly immersed in the feeling  at its location and feel it unconditionally. The feeling may seem to move to different locations. Thoroughly feel it at whatever location you find it.

  6. If any thoughts or considerations appear during this process notice them mindfully, and accept them for what they are.

  7. If a picture appears during this process then look at it for what it is. You may make a copy just like it and place it next to it. You may even make more copies until you feel you have enough. Then simply dispose of all these copies in any manner you wish. If some part of a picture is still remaining then repeat this step.

  8. Continue experiencing the feeling without resistance as long as it is there. Be mindful of the thoughts, considerations, pictures, ideas, etc., that flow along with the feeling. The feeling will finally reduce and go away as you practice mindfulness.

  9. Continue with the next feeling that is now uppermost in the mind from step 2 forward. If there is no specific feeling to take up then simply go back to step 1.

  10. Continue contemplating feelings internally and/or as observed externally.

  11. Be mindful of the origination factors in feelings, and/or the dissolution factors in feelings.

  12. Be mindful that feelings exist to the extent necessary just for knowledge and mindfulness.

  13. Live detached, and cling to nothing in the world.

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Further references: KHTK Mindfulness

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