August 27, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Mindfulness in Bodily Activities.
This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.
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The body is the entrance point to the physical universe. Before one can look at the physical universe objectively, one must first acquire the ability to look at the body objectively.
The exercises in this essay help you accomplish just that.
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August 27, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Mindfulness in Bodily Activities.
This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.
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In this exercise you expand your awareness to the movements of the body, such as, standing, walking, stretching, exercising, eating, drinking, etc. Again, you establish your awareness of the movements of the body without interfering with them. Let your body go through the motions without you doing it. These exercises require a lot of practice. As you continue, you might, all of a sudden, find yourself “in the zone.”
Exercise 5-3
LOOK AND EXPERIENCE THE MOVEMENTS OF THE BODY WITHOUT ADDING THOUGHT OR RESISTANCE.
1. Start becoming aware of the activity that the body is engaged in at any moment.
2. Start the exercise by paying full attention to the present movement of the body. Do not add any thought. Do not resist. Simply experience the movement.
3. Continue paying full attention to the movements of the body in whatever activity it is engaged in; whether it is standing, walking, sitting, stretching, exercising, eating, drinking, speaking or attending to the calls of nature.
4. Simply experience the movements of the body without adding any thought or resistance. Make it a part of your new life style. Make it a habit.
5. This exercise takes a lot of practice. It is not something that you do for 15 minutes a day. You have to live it as much as possible. Upon continual practice of this exercise you may gain the knowledge and awareness that the body exists and you can live unattached.
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August 27, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Mindfulness in Bodily Activities.
This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.
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In the next exercise you expand the awareness from activities in a still body to the postures of the body, such as, going, standing, sitting, lying, etc. Once again, you establish your awareness of the postures without interfering with the body.
Exercise 5-2
LOOK AND EXPERIENCE THE POSTURES OF THE BODY WITHOUT ADDING THOUGHT OR RESISTANCE.
1. The body is naturally engaged in various activities throughout the day. Start becoming aware of just how the body is disposed at any moment.
2. Start the exercise by becoming aware of the present posture of the body. Do not add any thought. Do not resist. Simply experience the posture.
3. Keep observing the postures, such as going, standing, sitting, lying, etc. Do it as often as possible, even for a second each time. Do it at least “hundred” times a day. Make it a part of your new life style. Make it a habit.
4. This exercise takes a lot of practice. It is not something that you do for 15 minutes a day. You have to live it as much as possible. Upon continual practice of this exercise you may gain the knowledge and awareness that the body exists and you can live unattached.
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August 27, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is Mindfulness in Breathing.
This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.
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The first four essays in this series describe the basic “KHTK” approach. Subsequent essays cover the application of this “KHTK” approach to various aspects of life.
The present essay provides detailed exercises where one applies the “KHTK” approach to the subject of the body more deeply.
In the first exercise you observe the activities in a still body. You start by looking at the breathing in the body. Then you expand that awareness to the activities in the whole body. Maintain the KHTK approach meaning, observe without interfering. Do not add any thoughts. Do not expect anything to happen. Do not resist.
Exercise 5-1
LOOK AND EXPERIENCE THE ACTIVITIES IN THE BODY WITHOUT ADDING THOUGHT OR RESISTANCE.
1. Make sure that the environment is comfortable, and that you won’t be interrupted during this exercise.
2. Sit in a comfortable position such that no body part is under tension or strain. Let the body be still. NOTE: If the body moves on its own then let it move. Don’t resist it.
3. Start the exercise by becoming aware of breathing in the body. Do not add any thoughts. Do not resist. Simply experience the breathing.
4. Observe the breath going in and out. Do not attempt to control the breath. Let your body breathe by itself.
5. Keep alert. If a thought arises in your mind then simply notice it for what it is, and continue. Don’t attempt to suppress it. You may be distracted by such thoughts, but as you persevere the condition will improve.
6. Let the body accomplish breathing without you doing it. If it is a long breath let it be a long breath. If it is a short breath let it be a short breath.
7. Let the awareness expand to the whole body. You may become aware of beating of the heart, digesting of the food, etc., in addition to breathing.
8. Do not resist the attention getting absorbed into some thought or experience. When you realize that your attention had gotten absorbed, you put it back on breathing as in step 3 above.
9. You may become aware of the filters you are looking through as covered in KHTK # 4. Simply continue with this exercise without adding any thoughts. Do not resist.
10. This exercise takes a lot of practice. Use every little break for practicing. You have to live it as much as possible. Upon continual practice of this exercise you may gain the knowledge and awareness that the body exists and you can live unattached.
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August 19, 2014
This issue is now obsolete. For latest references please see: KHTK Mindfulness. The specific reference that updates this issue is The 12 Aspects of Mindfulness.
This was part of a basic series of essays, which started this blog. These essays were later revised and the original versions were deleted. However, these essays were then added back to maintain a complete record.
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Experience the environment without resisting until you can do so comfortably. Then you may practice experiencing the mind. The whole idea is to practice and become skillful at the following:
SIMPLY EXPERIENCE WHAT IS THERE WITHOUT AVOIDING, RESISTING OR SUPPRESSING IT BACK.
EXPERIENCING is an extension of the process of looking without thinking.
EXPERIENCING is totally non-judgmental. If any guilt feelings start to come to view, simply experience them and accept them for what they are, and continue.
This principle of EXPERIENCING may be applied while going through your daily routine. Do so until it has become your second nature.
As one experiences without resisting, one unburdens the mind. The data that has been suppressed up until now starts to come to view. As a result many problems start to resolve and disappear, anxieties lessen and the mind becomes increasingly clear. The intervals of calmness grow wider, and life becomes a continuous stream of joy.
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