Category Archives: KHTK Book

Exercises: Scientology based (Set 1)

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Reference: Mindfulness Approach
This Mindfulness exercise is based on the Scientology Prepchecking procedure. The Scientology auditor and E-meter is replaced here by The Discipline of Mindfulness. This makes the procedure simple and safe for a person to perform it on himself in the Buddhist tradition.

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When you are suppressing something, or being careful of, you are actually limiting your view. When this happens with respect to a subject then it becomes difficult to resolve your  concerns about it. It is only when you are able to look at a subject in its broadest possible context that you are likely to perceive the truth of it.

This mindfulness process helps you remove the limitations that your own considerations might place on the context of the subject that you are viewing. Once you become aware of these limitations you can look past them and handle your concerns on the subject comfortably.

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EXERCISE: VIEWPOINT EXPANSION

PURPOSE: To become aware of limiting considerations on a subject.

PREREQUISITE:  Review Exercises: Discerning the Environment

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Determine the wordings for the subject you want to look at.  It could be “On going to school”, “On learning mathematics”, or “In your relationships”.  You may optionally use a time limiter, such as, “During last year”, “Since third grade”, or “Since last August”.

    Here are some examples:
    “On going to school during last year…”
    “On learning mathematics…”
    “In your relationships since last August…”

  2. Formulate the question to contemplate on. Use the buttons as given below (see underlined).

“(Subject) (Time Limiter optional)

has anything been suppressed?

has anything been interpreted?”

has anything been invalidated?”

is there anything you have been careful of?

is there anything you didn’t reveal?”

has anything been denied?”

has anything been suggested?”

has a mistake been made?”

has anything been protested?”

is there anything you have been anxious about?

has anything been decided?”

is there anything you have withdrawn from?

is there anything you have reached for?

has anything been ignored?”

has anything been stated?”

has anything been helped?”

has anything been altered?”

has anything been revealed?”

has anything been asserted?”

has anything been agreed with?”

  1. Take up one question at a time in the sequence given above.  Make sure you understand the question fully before you start contemplating on it.

  2. You will know right away if something is there or not on a question. If something is there then practice the discipline of mindfulness until the response forms up fully in the mind.

  3. If nothing is there on a question, then move to the next question.

  4. If something does come up on a question, check to see if something more is there. Many responses may come up on a question. There would be a relaxed feeling when you have gotten everything available in the mind on a question.

    NOTE: It is okay to write down the responses that the mind gives, if it helps you focus your attention better.

  5. If nothing more is there on a question, then move to the next question.

  6. Continue down on the list of these questions, until you find that your concern is gone, you have your answer, or you know what to do. You do not have to continue with rest of the questions.

  7. Sometimes you may find that you have gone down all the way to the last question, and some concern is still remaining. In that case, review the wordings of the subject and/or the time limiter. And then repeat the procedure again.

  8. If this procedure reveals that there is some upset, then take some time to contemplate over that upset using the discipline of mindfulness, until you have overcome that upset. Then continue with this procedure.

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Exercises: Buddha on Mind (Set 5)

Enlightenment3

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

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In this exercise one contemplates on the seven factors of enlightenment.

  1. Mindfulness
  2. Investigation
  3. Energy
  4. Joy
  5. Tranquility
  6. Concentration
  7. Equanimity

These factors are part of the mental objects that one needs to be mindful of.

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EXERCISE # 1

PURPOSE: The Contemplation on MINDFULNESS.

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 4).

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of mindfulness, when it is present in you.

  2. Contemplate on the factor of mindfulness, when it is absent in you.

  3. Contemplate on how the factor of mindfulness arises.

  4. Contemplate on how the factor of mindfulness may be perfected.

  5. Contemplate on the factor of mindfulness as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape mindfulness and/or which dissolve mindfulness.

  7. Contemplate on mindfulness existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view mindfulness objectively.

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EXERCISE # 2

PURPOSE: The Contemplation on INVESTIGATION.

PREREQUISITE: Exercises # 1 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of investigation, when it is present in you.

  2. Contemplate on the factor of investigation, when it is absent in you.

  3. Contemplate on how the factor of investigation arises.

  4. Contemplate on how the factor of investigation may be perfected.

  5. Contemplate on the factor of investigation as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape investigation and/or which dissolve investigation.

  7. Contemplate on investigation existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view investigation objectively.

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EXERCISE # 3

PURPOSE: The Contemplation on ENERGY.

PREREQUISITE: Exercises # 2 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of energy, when it is present in you.

  2. Contemplate on the factor of energy, when it is absent in you.

  3. Contemplate on how the factor of energy arises.

  4. Contemplate on how the factor of energy may be perfected.

  5. Contemplate on the factor of energy as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape energy and/or which dissolve energy.

  7. Contemplate on energy existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view energy objectively.

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EXERCISE # 4

PURPOSE: The Contemplation on JOY.

PREREQUISITE: Exercises # 3 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of joy, when it is present in you.

  2. Contemplate on the factor of joy, when it is absent in you.

  3. Contemplate on how the factor of joy arises.

  4. Contemplate on how the factor of joy may be perfected.

  5. Contemplate on the factor of joy as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape joy and/or which dissolve joy.

  7. Contemplate on joy existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view joy objectively.

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EXERCISE # 5

PURPOSE: The Contemplation on TRANQUILITY.

PREREQUISITE: Exercises # 4 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of tranquility, when it is present in you.

  2. Contemplate on the factor of tranquility, when it is absent in you.

  3. Contemplate on how the factor of tranquility arises.

  4. Contemplate on how the factor of tranquility may be perfected.

  5. Contemplate on the factor of tranquility as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape tranquility and/or which dissolve tranquility.

  7. Contemplate on tranquility existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view tranquility objectively.

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EXERCISE # 6

PURPOSE: The Contemplation on CONCENTRATION.

PREREQUISITE: Exercises # 5 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of concentration, when it is present in you.

  2. Contemplate on the factor of concentration, when it is absent in you.

  3. Contemplate on how the factor of concentration arises.

  4. Contemplate on how the factor of concentration may be perfected.

  5. Contemplate on the factor of concentration as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape concentration and/or which dissolve concentration.

  7. Contemplate on concentration existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view concentration objectively.

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EXERCISE # 7

PURPOSE: The Contemplation on EQUANIMITY.

PREREQUISITE: Exercises # 6 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the factor of equanimity, when it is present in you.

  2. Contemplate on the factor of equanimity, when it is absent in you.

  3. Contemplate on how the factor of equanimity arises.

  4. Contemplate on how the factor of equanimity may be perfected.

  5. Contemplate on the factor of equanimity as observed internally within you, and also externally in others.

  6. Contemplate on factors that shape equanimity and/or which dissolve equanimity.

  7. Contemplate on equanimity existing to the extent necessary just for knowledge and mindfulness.

  8. Repeat this exercise in “20 minute sessions”, until you can comfortably view equanimity objectively.

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Exercises: Buddha on Mind (Set 4)

Five senses

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

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In this exercise one contemplates on the six internal and external sense bases.

  1. Eye and visual forms
  2. Ear and sounds
  3. Nose and smells
  4. Tongue and flavors
  5. Body and tactual objects
  6. Mind and mental objects

These sense bases are part of the mental objects that one needs to be mindful of.

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EXERCISE # 1

PURPOSE: The Contemplation on EYES and VISUAL FORMS.

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 3)

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of eyes and visual forms.

  2. Contemplate on the limitations resulting from dependence on eyes and visual forms.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on eyes and visual forms existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view eyes and visual forms as mental objects leading to dependence.

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EXERCISE # 2

PURPOSE: The Contemplation on EAR and SOUNDS.

PREREQUISITE: Exercise # 1 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of ear and sounds.

  2. Contemplate on the limitations resulting from dependence on ear and sounds.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on ear and sounds existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view ear and sounds as mental objects leading to dependence.

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EXERCISE # 3

PURPOSE: The Contemplation on NOSE and SMELLS.

PREREQUISITE: Exercise # 2 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of nose and smells.

  2. Contemplate on the limitations resulting from dependence on nose and smells.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on nose and smells existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view nose and smells as mental objects leading to dependence.

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EXERCISE # 4

PURPOSE: The Contemplation on TONGUE and FLAVORS.

PREREQUISITE: Exercise # 3 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of tongue and flavors.

  2. Contemplate on the limitations resulting from dependence on tongue and flavors.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on tongue and flavors existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view tongue and flavors as mental objects leading to dependence.

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EXERCISE # 5

PURPOSE: The Contemplation on BODY and TACTUAL OBJECTS.

PREREQUISITE: Exercise # 4 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of body and tactual objects.

  2. Contemplate on the limitations resulting from dependence on body and tactual objects.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on body and tactual objects existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view body and tactual objects as mental objects leading to dependence.

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EXERCISE # 6

PURPOSE: The Contemplation on MIND and MENTAL OBJECTS.

PREREQUISITE: Exercise # 5 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

  1. Contemplate on the existence of mind and mental objects.

  2. Contemplate on the limitations resulting from dependence on mind and mental objects.

  3. Contemplate on how such limitations arise.

  4. Contemplate on how such limitation may be abandoned.

  5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

  6. Contemplate on the dependence as observed internally within you and also externally in others.

  7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

  8. Contemplate on mind and mental objects existing to the extent necessary just for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view mind and mental objects as mental objects leading to dependence.

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Exercises: Buddha on Mind (Set 3)

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

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In this exercise one contemplates on the following five aggregates of clinging.

  1. Material form
  2. Feeling
  3. Perception
  4. Formations
  5. Consciousness

Aggregates are factors that are working together in combination as a physio-psychological machine. Aggregates of clinging are part of the mental objects that one needs to be mindful of.

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EXERCISE # 1

PURPOSE: The Contemplation of MATERIAL FORMS as mental objects

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 2)

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Look at the fact that there are material forms. Contemplate on the existence of material forms. Examine the reality of material forms for discontinuity, disharmony or inconsistency.

  2. Look at the fact that material forms arise. Contemplate on the arising of material forms. Examine the arising of material form closely as above

  3. Look at the fact that material forms disappear. Contemplate on the disappearance of material forms. Examine the disappearance of material form closely as above.

  4. Contemplate on material forms as observed internally within you and also externally in others.

  5. Contemplate on factors that shape material forms and/or which dissolve material forms.

  6. Contemplate on mental forms as existing to the extent necessary just for knowledge and mindfulness.

  7. Repeat this exercise in “20 minute sessions”, until you can comfortably view mental forms as mental objects leading to clinging.

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EXERCISE # 2

PURPOSE: The Contemplation of FEELINGS as mental objects

PREREQUISITE: Exercise # 1 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Look at the fact that there are feelings. Contemplate on the existence of feelings. Examine the reality of feelings for discontinuity, disharmony or inconsistency.

  2. Look at the fact that feelings arise. Contemplate on the arising of feelings. Examine the arising of feelings closely as above

  3. Look at the fact that feelings disappear. Contemplate on the disappearance of feelings. Examine the disappearance of feelings closely as above.

  4. Contemplate on feelings as observed internally within you and also externally in others.

  5. Contemplate on factors that shape feelings and/or which dissolve feelings.

  6. Contemplate on feelings as existing to the extent necessary just for knowledge and mindfulness.

  7. Repeat this exercise in “20 minute sessions”, until you can comfortably view feelings as mental objects leading to clinging.

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EXERCISE # 3

PURPOSE: The Contemplation of PERCEPTIONS as mental objects

PREREQUISITE: Exercise # 2 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Look at the fact that there are perceptions. Contemplate on the existence of perceptions. Examine the reality of perceptions for discontinuity, disharmony or inconsistency.

  2. Look at the fact that perceptions arise. Contemplate on the arising of perceptions. Examine the arising of perceptions closely as above

  3. Look at the fact that perceptions disappear. Contemplate on the disappearance of perceptions. Examine the disappearance of perceptions closely as above.

  4. Contemplate on perceptions as observed internally within you and also externally in others.

  5. Contemplate on factors that shape perceptions and/or which dissolve perceptions.

  6. Contemplate on perceptions as existing to the extent necessary just for knowledge and mindfulness.

  7. Repeat this exercise in “20 minute sessions”, until you can comfortably view perceptions as mental objects leading to clinging.

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EXERCISE # 4

PURPOSE: The Contemplation of FORMATIONS as mental objects

PREREQUISITE: Exercise # 3 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Look at the fact that there are formations. Contemplate on the existence of formations. Examine the reality of formations for discontinuity, disharmony or inconsistency.

  2. Look at the fact that formations arise. Contemplate on the arising of formations. Examine the arising of formations closely as above

  3. Look at the fact that formations disappear. Contemplate on the disappearance of formations. Examine the disappearance of formations closely as above.

  4. Contemplate on formations as observed internally within you and also externally in others.

  5. Contemplate on factors that shape formations and/or which dissolve formations.

  6. Contemplate on formations as existing to the extent necessary just for knowledge and mindfulness.

  7. Repeat this exercise in “20 minute sessions”, until you can comfortably view formations as mental objects leading to clinging.

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EXERCISE # 5

PURPOSE: The Contemplation of CONSCIOUSNESS as mental object

PREREQUISITE: Exercise # 4 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Look at the fact that there is consciousness. Contemplate on the existence of consciousness. Examine the reality of consciousness for discontinuity, disharmony or inconsistency.

  2. Look at the fact that consciousness arises. Contemplate on the arising of consciousness. Examine the arising of consciousness closely as above

  3. Look at the fact that consciousness disappears. Contemplate on the disappearance of consciousness. Examine the disappearance of consciousness closely as above.

  4. Contemplate on consciousness as observed internally within you and also externally in others.

  5. Contemplate on factors that shape consciousness and/or which dissolve consciousness.

  6. Contemplate on consciousness as existing to the extent necessary just for knowledge and mindfulness.

  7. Repeat this exercise in “20 minute sessions”, until you can comfortably view consciousness as mental object leading to clinging.

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Exercises: Buddha on Mind (Set 2)

Mental Hindrances

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

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In this exercise one contemplates on the following five hindrances to meditation:

  1. Sense-desire
  2. Anger
  3. Sloth and torpor
  4. Agitation and remorse
  5. Doubt

Hindrances are part of mental objects, which are to be viewed the way one views physical objects.

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EXERCISE # 1

PURPOSE: The Contemplation of SENSE DESIRES as mental objects

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 1)

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Contemplate on instances when a sense desire had arisen and was present. When you find such an instance examine it for discontinuity, disharmony or inconsistency.

  2. Contemplate on instances when a sense desire had subsided and was no longer present. When you find such an instance examine it closely as above.

  3. Contemplate on instances when something appeared, which then led to arising of a sense desire. When you find such an instance examine closely it as above.

  4. Contemplate on instances when something appeared, which then led to the abandonment of a sense desire. When you find such an instance examine it closely as above.

  5. Contemplate on ways that the arising of a sense desire can be prevented in future.

  6. Contemplate on sense desires as observed by you internally and also externally in others.

  7. Contemplate on factors that shape a sense desire and/or which dissolve a sense desire.

  8. View the sense desires as mental objects necessary for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view sense desires objectively.

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EXERCISE # 2

PURPOSE: The Contemplation of ANGER as a mental object

PREREQUISITE: Exercise #1 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Contemplate on instances when anger had arisen and was present. When you find such an instance examine it for discontinuity, disharmony or inconsistency.

  2. Contemplate on instances when anger had subsided and was no longer present. When you find such an instance examine it closely as above.

  3. Contemplate on instances when something appeared, which then led to arising of anger. When you find such an instance examine closely it as above.

  4. Contemplate on instances when something appeared, which then led to the abandonment of anger. When you find such an instance examine it closely as above.

  5. Contemplate on ways that the arising of anger can be prevented in future.

  6. Contemplate on anger as observed by you internally and also externally in others.

  7. Contemplate on factors that shape anger and/or which dissolve anger.

  8. View anger as a mental object necessary for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view anger objectively.

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EXERCISE # 3

PURPOSE: The Contemplation of SLOTH and TORPOR as mental objects

PREREQUISITE: Exercise #2 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Contemplate on instances when sloth and torpor had arisen and wwere present. When you find such an instance examine it for discontinuity, disharmony or inconsistency.

  2. Contemplate on instances when sloth and torpor had subsided and were no longer present. When you find such an instance examine it closely as above.

  3. Contemplate on instances when something appeared, which then led to arising of sloth and torpor. When you find such an instance examine closely it as above.

  4. Contemplate on instances when something appeared, which then led to the abandonment of sloth and torpor. When you find such an instance examine it closely as above.

  5. Contemplate on ways that the arising of sloth and torpor can be prevented in future.

  6. Contemplate on sloth and torpor as observed by you internally and also externally in others.

  7. Contemplate on factors that shape sloth and torpor and/or which dissolve sloth and torpor.

  8. View sloth and torpor as mental objects necessary for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view sloth and torpor objectively.

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EXERCISE # 4

PURPOSE: The Contemplation of AGITATION and REMORSE as mental objects

PREREQUISITE: Exercise #3 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Contemplate on instances when agitation and remorse had arisen and wwere present. When you find such an instance examine it for discontinuity, disharmony or inconsistency.

  2. Contemplate on instances when agitation and remorse had subsided and wwere no longer present. When you find such an instance examine it closely as above.

  3. Contemplate on instances when something appeared, which then led to arising of agitation and remorse. When you find such an instance examine closely it as above.

  4. Contemplate on instances when something appeared, which then led to the abandonment of agitation and remorse. When you find such an instance examine it closely as above.

  5. Contemplate on ways that the arising of agitation and remorse can be prevented in future.

  6. Contemplate on agitation and remorse as observed by you internally and also externally in others.

  7. Contemplate on factors that shape agitation and remorse and/or which dissolve agitation and remorse.

  8. View agitation and remorse as mental objects necessary for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view agitation and remorse objectively.

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EXERCISE # 5

PURPOSE: The Contemplation of DOUBT as a mental object

PREREQUISITE: Exercise #4 above

GUIDING PRINCIPLE:  The Discipline of Mindfulness

STEPS:

  1. Contemplate on instances when doubt had arisen and was present. When you find such an instance examine it for discontinuity, disharmony or inconsistency.

  2. Contemplate on instances when doubt had subsided and was no longer present. When you find such an instance examine it closely as above.

  3. Contemplate on instances when something appeared, which then led to arising of doubt. When you find such an instance examine closely it as above.

  4. Contemplate on instances when something appeared, which then led to the abandonment of doubt. When you find such an instance examine it closely as above.

  5. Contemplate on ways that the arising of doubt can be prevented in future.

  6. Contemplate on doubt as observed by you internally and also externally in others.

  7. Contemplate on factors that shape doubt and/or which dissolve doubt.

  8. View doubt as a mental object necessary for knowledge and mindfulness.

  9. Repeat this exercise in “20 minute sessions”, until you can comfortably view doubt objectively.

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