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Please see Subject Clearing Life: Introversion

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 Subject Clearing. 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. You simply observe what it manifests.

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 the functioning of te mind.

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EXERCISE # 1: EXTROVERSION

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

GUIDING PRINCIPLE: The Discipline of Subject Clearing

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)

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

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

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

10. 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.

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

 (Hearing, Smell & Taste)

13. 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.

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

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

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

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

18. 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 Subject Clearing

STEPS:

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

2. Look at two different objects. Assess their distances from you. Assess their directions from you. Do this until you fully discern their respective orientations.

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

4. As you assess the distances and directions of 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 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: “Look at ______.” “Get the idea of its distance from you.” “Get the idea of its direction from you.”

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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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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Please see Memory Recall

Once a person can comfortably recognize items in the present per Being Objective, he may start on the mindfulness exercises per The 12 Aspects of Mindfulness. Only when he is well into the mindfulness exercises should he be asked to recall items from the past.

For therapy purposes, an accurate recall is a response given by the mind to some item or question. It is not digging into the mind, or imagining what might have happened. It is letting the mind respond freely, and when there is no response then recognizing that fact.

As a first step, the person needs to recognize that a valid recall is per the definition above. When no immediate response appears, but just a feeling of something there, then the person should simply wait patiently until the response appears. If the reponse does not appear in reasonable time then move on. The response may become available later.

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EXERCISE

Purpose: To identify valid recall in the mind in response to an item or question.

1. 
   

   Start from the beginning of the following list.

   
   
2. 
   

   Read an item, or have somebody call it out to you.

   
   
3. 
   

   Notice if an immediate response to the item appears in the mind.

   
   
4. 
   

   If there is no immediate response, but just a feeling of something there, then wait patiently for the response to appear.

   
   

   CAUTION: Do not go digging into the mind, or imagine what might have happened.

   
   
5. 
   

   If there is a response, then acknowledge it by nodding to yourself.

   
   
6. 
   

   If there is no response then simply move to the next item on the list.

   
   
7. 
   

   Repeat steps 2 to 6.

   
   
8. 
   

   When the list is completed you may start from the beginning again. Additional and older memories may show up when you are going through the list a second or third time.

   
   
9. 
   

   You may do this exercise as often and for as long as it is comfortable.

   
   
10. 
    

    You may also extend this list with items that are general in nature.

    
    

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LIST: Look at the following instances one at a time:

Can you recall a moment when…?

1. You were happy.
2. You climbed a tree.
3. You ate something good.
4. You received a present.
5. You enjoyed a laugh.
6. You helped somebody.
7. You threw a ball.
8. Something important happened to you.
9. You played a game.
10. You jumped down from a tree.
11. You won a contest.
12. You laughed loudly.
13. You met someone you liked.
14. You flew on a plane.
15. You were at a beautiful place.
16. You jumped into a pool.
17. You enjoyed a beautiful morning.
18. You went for a walk.
19. Somebody teased you.
20. You sat in a coffee shop.
21. You danced with joy.
22. You raced with someone.
23. You completed something important.
24. You were pleasantly surprised.
25. You met somebody after a long time.
26. You were caught in a rain.
27. You heard a thunder.
28. Someone smiled at you.
29. You played with a pet.
30. You held someone’s hand.
31. Someone picked you up.
32. You were spinning around.
33. You read a good book.
34. You felt breeze on your face.
35. You saw a beautiful flower.
36. You smelled a rose.
37. Somebody called you.
38. You were in a play.
39. You sang aloud.
40. You watched a movie.
41. Your team won.
42. You rode with friends.
43. You visited a beautiful garden.
44. You played in water.
45. The weather was stormy.
46. Somebody gave you a hug.
47. You liked somebody.
48. You slid down a slide.
49. You ran toward someone you liked.
50. You enjoyed beautiful weather.

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