Category Archives: Exercises

Isha Kriya

Reference: Course on Subject Clearing

This exercise is taught at Sadhguru’s ISHA Foundation. Please do this exercise as instructed. This exercise requires a long commitment. If you cannot sit in a lotus position comfortably then move forward to Exercise KEX #1.

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TR0 with Mindfulness

Mindfulness TR0

Reference: Course on Subject Clearing

TR0 is the very first exercise in Scientology. “TR” stands for training routine. “0” stands for a reference point on a scale. Thus, TR0 serves as the fundamental reference point for all other training in Scientology.

People get wonderful results on TR0, when they naturally apply the Law of Non-Interference as related to mindfulness. The purpose of mindfulness is, “To be there with total attention so you can see things as they are.”

In the context of assisting another person, one should be able to see exactly what is going on with the other person. This requires that the person learn to be totally comfortable in the presence of another person. But before he can do that, he should learn to be comfortable with himself.

The first part of TR0 is “OT TR0, Operating Thetan Confronting.”

Here the student is not really confronting the other person because his eyes are closed. But he could be confronting his fear of being in the presence of another person. Before he can do that, the student must also learn to be comfortable with himself.

Everybody has skeletons in their closet. These are the things the person does not want others to find out about about him, even when they are trivial. The student needs to confront all such things about himself that make him withdraw. He must be comfortable with himself before he can be comfortable with others.

Hence, the missing gradient in Scientology TR0 is that the student needs to learn to confront himself before he can learn to confront another person.

This can be accomplished by using The Discipline of Mindfulness on OT TR0.

You actually confront another person on the second part of TR0 called “TR 0 Confronting.”

This is not a simple exercise. It makes the student confront his social machinery, which is not easy to do. If ‘TR0 Confronting’ becomes a bit overwhelming, one may go back to ‘OT TR0’, until one can do both parts of TR0 comfortably.

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Please Note

The TR0 exercises requires two students who are practicing TR0. There is no coaching other than supporting each other by simply being present. The two students may not be the same each time. The pairing can keep on changing.

The longer is the TR0 session (uninterrupted), the more beneficial it is. You can start with a 20 minute session and build it up to a session that lasts for 2 hours or more. Do it daily until you can do both parts comfortably.  After that you may extend this exercise by one week at a time, depending on its merit.

You may then either go to a new exercise that is available, or go back to a previous exercise, already completed, to consolidate the results.

When returning to a previous exercise always do it for at least one week, and then extend it by one week at a time, depending on its merit.

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Extroversion & Orientation

seriously

Reference: Course on Subject Clearing

In this exercise, you employ all your five physical senses—touch, sight, hearing, smell and taste—to extrovert your attention. This exercise shall pull you out of any mental confusion or disturbance.

You do this exercise under the discipline of mindfulness. Under this discipline you do not avoid, resist, suppress, deny or interfere with the activity of the mind. Let the mind carry out its natural functions in the background.

You may do these exercises yourself, or have somebody help you do them.

NOTE: A person, who is afflicted by neurosis or psychosis, shall definitely need assistance in doing this exercise. He or she should be assisted with considerable gentleness and patience.

The sense of touch, when exercised, can bring considerable relief even to a person who is completely disconnected with reality. Do these exercises for 20 minutes, twice a day, for two weeks at least.

In general, an extroverted and well-oriented attention brings clarity to thinking.

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EXERCISE # 1: EXTROVERSION

PURPOSE: To extrovert the attention by exploring the five physical senses.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

(Touch)

  1. Go to an environment where you can explore the sense of touch without getting distracted.

  2. Touch two different surfaces nearby and discern the difference between them. Touch them repeatedly until you can discern the uniqueness of each surface.

  3. Similarly touch other surfaces carefully and discern their uniqueness. 

  4. As you touch the surfaces, keep aware of the activities of the mind without interfering. Let the mind carry out its natural functions in the background.

  5. Explore the sensation of touch until you find yourself doing it happily without internal resistance.

 (Sight)

  1. Go to an environment where you can explore the perception of shapes and colors without getting distracted.

  2. Look at two different objects nearby and discern the difference between them. Look at them repeatedly until you discern the uniqueness of each object.

  3. Similarly look at other objects carefully and discern their unique shapes, colors, etc.

  4. As you look at the objects, keep aware of the activities of the mind without interfering. Let the mind carry out its natural functions in the background.

  5. Explore the perception of sight until you find yourself doing it happily without internal resistance.

 (Hearing, Smell & Taste)

  1. Go to a coffee shop where the atmosphere is pleasant and relaxed. Alternatively, go for a walk in a crowded place with some sweets and gums in your pocket.

  2. Explore the perception of hearing as above until you find yourself doing it happily without internal resistance.

  3. Explore the perception of smell as above until you find yourself doing it happily without internal resistance.

  4. Explore the perception of taste as above until you find yourself doing it happily without internal resistance.

  5. Recycle through all five physical sense perceptions until you find that your attention is fully extroverted.

  6. Keep the duration of the session to 20 minutes. Do as many sessions as necessary to fully extrovert your attention.

STEPS FOR ASSISTED VERSION:

  1. The guide gently directs the student by pointing: “Touch that ______.”

  2. If the student hesitates, the guide gently takes the student’s hand and makes it touch the intended surface.

  3. The guide gently directs the student by pointing: “Look at that ______.”

  4. If the student hesitates, the guide gently directs the student’s attention again to look at the intended object.

  5. The guide gently directs the student by pointing: “Listen to that ______,” “Smell that ______,” “Taste that ______,” one at a time as appropriate.

  6.  If the student hesitates, the guide gently directs the student’s attention by giving the command again.

  7. Continue assisting the student with this exercise until he can do it unassisted.

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EXERCISE # 2: ORIENTATION

PURPOSE: To orient oneself by exploring directions and distances.

PREREQUISITE: This is a higher level exercise. If you are having trouble on this exercise, then return to the previous exercise.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Go to an environment where you can explore different directions and distances without getting distracted.

  2. Look at two different objects and assess their directions and distances from you until you fully discern their respective orientations.

  3. Similarly assess the directions and distances of other objects around you carefully and discern their respective orientations. 

  4. As you assess the directions and distances, keep aware of the activities of the mind without interfering. Let the mind carry out its natural functions in the background.

  5. Explore the orientation of objects until you find yourself doing it happily without internal resistance.

  6. Keep the duration of the session to 20 minutes. Do as many sessions as necessary until you can easily orient your attention in any environment.

  7. If you are having difficulty with this exercise, return to the previous exercise.

STEPS FOR ASSISTED VERSION:

  1. The guide gently directs the student by pointing: “Get the idea of the direction and distance of ______.”

  2. If the student hesitates, the guide gently directs the student’s attention again to estimate the intended direction and distance.

  3. Continue assisting the student with this exercise until he can do it unassisted.

  4. If the student has any difficulty with this exercise, return to the previous exercise.

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The Discipline of Mindfulness

Reference: Course on Subject Clearing

Mindfulness

Mindfulness is attentiveness. Mindfulness brings clarity to what one perceives. The basic approach is:

Observe things as they are, with full awareness of one’s assumptions.

When you look at the profile of a stranger you see only one ear, but you assume another ear because “all man have two ears.” The chances are slim but this stranger may have only one ear. Most people make such assumptions automatically, but some are aware.

Those who are aware of their assumptions are mindful.

When there are doubts and perplexities, one should look at them closely with mindfulness. In other words, one should consider them non-judgmentally without assuming anything. All ideas, beliefs, assumptions, viewpoints, and feelings related to observed anomaly, are subject to critical examination.

No past ideas and learning in the area of doubt and perplexity are sacrosanct (meaning so “sacred” that you cannot question them).

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The 3 Factors of Mindfulness

The Discipline of Mindfulness warns you against digging into the mind. It lets the mind unwind and settle down naturally.

Creativity grows out of the natural activity of the mind as it perceives situations objectively.

The following factors are fundamental to the discipline of mindfulness.

1.    ATTENTION

Let attention be totally free. Fully discern where the attention goes naturally. This forms the ground of mindfulness.

2.    FREE ASSOCIATION

Let all associations occur freely in the mind. Fully discern the associations without influencing them.

3.    UNIVERSALITY

Let the viewpoint expand freely without fixation. Fully discern all observations in a universal context.

Once the discipline of mindfulness is established discernment occurs in leaps and bounds.

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The Law of Non-Interference

Under the discipline of mindfulness one does not interfere with the activity of the mind through mechanisms of avoidance, resistance, suppression or denial.

The Law of Non-interference lets the mind unwind.

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The 12 Aspects of Mindfulness
(with Exercises)

The discipline of mindfulness is manifested in the following ways..

  1. Observe without getting influenced by your expectations and desires.

  2. Observe things as they are, without assuming anything.

  3. If something is missing do not imagine something else in its place. 

  4. If something does not make sense then do not explain it away.

  5. Use physical senses as well as the mental sense to observe.

  6. Let the mind un-stack itself. 

  7. Experience fully what is there.

  8. Do not suppress anything from yourself.

  9. Associate data freely.

  10. Do not get hung up on name and form.

  11. Contemplate thoughtfully.

  12. Let it all be effortless.

Mindfulness is fundamental to all scientific observations, meditation, prayers, and all forms of spiritual practice.

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KHTK EXERCISES BASED ON SCIENTOLOGY

These are directed processes, in the sense that one may look as directed by these questions.

Contemplate upon these questions per the 12 STEPS OF MINDFULNESS.

  • Look attentively at what is right there in front of you.

  • Observe things as they really are, not as they seem to be.

  • 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.

One may develop the discipline of mindfulness by doing the exercises provided here:

TRAINING IN MINDFULNESS

Please keep in mind that when these questions are approached with mindfulness they may go to conclusion quite fast. These questions may be contemplated upon again as you wish.

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Exercise 1

Look at an instance when you lost somebody you loved. As feelings and emotions come up, experience them fully without avoiding, resisting or suppressing them. Take as much time as you need to stay with the feelings and emotions until they start to discharge.

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Exercise 2

Look at some traumatic experience you went through. The details may come up slowly but stay with it. Look without thinking and experience without resisting. It may take several sittings but continue until all details come to view and the trauma starts to discharge.

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Exercise 3

Contempate upon the following question mindfully until no more response appears.

“Look around in your mind and spot something that is trying to grab your attention.”

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Exercise 4

Contempate upon the following question mindfully until no more response appears.

“Look around in your mind and spot something there.”

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Exercise 5

Contempate upon the following question mindfully until no more response appears.

“Look around in your mind and spot unfinished communication that is hanging around.”

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Exercise 6

Contempate upon the following questions one by one mindfully until no more response appears.

“Spot something that another may not want to look at.”

“Spot something that others may not want to look at.”

“Spot something that you may rather not look at.”

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Exercise 7

Contempate upon the following question mindfully until no more response appears.

“Spot something in your mind that is exhausting to look at.”

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Exercise 8

Contempate upon the following questions one by one mindfully until no more response appears.

“Spot something in your mind that you are willing to re-experience.”

“Spot a postulate you made for future that you would be willing to experience.”

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Exercise 9

Contempate upon the following question mindfully until no more response appears.

“Spot something that you or somebody wouldn’t mind forgetting.”

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Exercise 10

Contempate upon the following question mindfully until no more response appears.

“Spot something that you or somebody would permit to have happen again.”

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