Basic Technique
Be aware that your hand is touching the door handle (or knob).
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique
Be aware of your hand movements while opening. See Also
Mindfulness of Touch
100.
Mindfulness of Closing a Door
You can use the following technique while closing the door of a car, house, refrigerator, cabinet or other facility. You can also use the technique when you are closing a binder cover. Basic Technique
Label 'closing' while you are closing a door.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Notice disappearance of objects behind the door as you are closing the door.
Advanced Technique 3
Do the practice with awareness alone without using any labels. Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: touch sensations, hand movements and body posture. Prerequisites
Mindfulness of Sight While Moving
101.
Mindfulness of Locking a Door
You can use the following technique while locking the door of a car, house or other facility. Equally you can apply the same technique while unlocking.
Basic Technique
Label 'locking' while you are opening a door.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Do the practice with awareness alone without using any labels. Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: holding a key in your hand; secure feeling or insecure feeling if it arises; intention to lock when it arises; and your body posture.
102.
Mindfulness of Turning on a
Switch
You can use the following technique while turning on a switch, for example, light switch, oven switch, or computer power switch. Equally you can apply the same technique while turning off a switch.
Basic Technique
Label 'on' while you are turning on a switch.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Do the practice with awareness alone without using any labels. Optional Technique 1
Before turning on, be aware that your finger is touching the switch.
103.
Mindfulness of Vacuuming
You can use the following technique while vacuuming floor. Tip: vacuuming floor leisurely.
Basic Techniques
1. Label 'forward' when you are pushing vacuum cleaner to move forward.
2. Label 'backward' when you are pulling vacuum cleaner to move backward.
After becoming skillful at the basic technique, you can try advanced techniques.
Optional Technique 1
Be aware of everything you experience in your practice if it is safe to do so (instead of limiting your awareness to one or few specific experiences), for example: your breath, your body posture, pressure points, the sound of vacuuming, awareness of vacuuming, your feelings, your thoughts, other mental or physical experiences.
Caution: Avoid using the above technique when there is any chance this practice could affect safety of yourself or others. Pay adequate attention to safety, especially safety instructions from the manufacturer of the electric device while using the above technique.
104.
Mindfulness of Watering
Plants
Basic Techniques
1. Be aware that you are watering plants
2. Notice (mentally acknowledge) the name of the plant that you are watering. For example, "I'm watering Aloe". However if you do not know the name of the plant, just name it as "plant 1". For other plant, you could also name it as "plant 2" and so on. When you name until "plant 10", you can start it again from "plant 1".
After becoming skillful at the basic technique, you can try advanced techniques.
Optional Technique
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your body posture and your breath.
105.
Mindfulness of Wearing
Clothes
You can use this technique while wearing your clothes. This technique can also be applied while undressing.
Basic Techniques
Be aware of your hand movement with Mindfulness of Hand Movement techniques.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of your body posture with techniques described in Mindfulness of Sitting or Mindfulness of Standing.
Optional Technique 1
Be aware of your foot movement with Mindfulness of Foot Movement techniques if there is foot movement. Otherwise, be aware of stillness of your foot.
Optional Technique 2
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your breath, pulses in the pressure points, body posture, sight, your feeling, your thought, and
other experiences. Tips
Practice the above techniques with different clothes such as t- shirts, jacket, pants, and compare the different movements of your hands and feet while wearing the different clothes. See Also
Mindfulness of Sitting Mindfulness of Standing Prerequisites
Mindfulness of Hand Movements
106.
Mindfulness of Taking Shower
with Feeling
You can practice the following technique while you are taking shower as you normally do.
Basic Technique
1. Notice whether the physical sensation you experience on your skin is whether pleasant, unpleasant or neutral. 2. Monitor your feelings whether it changes. For example,
the feeling may change from pleasant feeling to neutral feeling.
107.
Mindfulness of Taking Shower
You can practice the following technique while you are taking shower.
Basic Techniques
Be aware of the temperature of the water (whether warm, hot or cold).
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of tingling like sensation in your body while your body is contact with the running water.
Advanced Technique 2
Be aware of softness of your skin. Advanced Technique 3
Be aware of slipperiness of your skin. Advanced Technique 3
Notice the body part which you are washing, for instance, your face.
Optional Technique 1
Be aware of feeling whether it is pleasant, unpleasant or neutral. Optional Technique 2
In the Optional Technique 1, also be aware of your desire to prolong the pleasant feeling or desire to avoid the unpleasant feeling. However if there is no desire, be aware of absence of desire.
Advanced Technique 5
Practice Basic Technique and Advanced Technique 1 at the same time.
Advanced Technique 6
Gradually practice all of the above techniques at the same time. Optional Technique 3
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the sensation of wetness in your body; hand movements; the sounds of the water as it is coming out of the nozzle; the smell of the soap or shampoo, water droplets on the walls; feelings arising or disappearing; thoughts arising or disappearing; the body parts the shower water is hitting; awareness of taking shower; different sensations in your skins before/after drying; and other experiences.
See Also
Mindfulness of Drying Hands with a Towel Prerequisites
108.
Mindfulness of Washing
Dishes
In this technique, it is assumed that you are using your left hand to hold a dish and use right hand to wash it.
Basic Techniques
Be aware the object that you are holding in your left hand, for example, a plate, a cup
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Also, be aware specific washing movements of your right hand. For example, left and right, up and down or circling.
Optional Technique 2
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: rainbow colors in soap bubbles; the speed of movements of your hands; sensations you experience in your hands such as pressure, slipperiness, and temperature; different sensations in left hand and right hand; changing of sensation while washing, rinsing and drying; sound of running water; temperature of the water; fragrance of soap; your motivation for washing hands; your body posture; awareness of washing dishes; your breath; and feelings or thoughts.
See Also
Mindfulness of Hand Movements Mindfulness of Touch
109.
Mindfulness of Loading
Dishwasher
You can use this technique while loading dishes into a
dishwasher. Equally you can also this technique while unloading dishes from a dishwasher.
Basic Technique
Be aware of your hand movements with Mindfulness of Hand Movement techniques.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of your upper body movements with the techniques describe in Mindfulness of Upper Body Movements.
Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: a thought, a feeling, your body posture, your breath or other experiences.
Prerequisites
Mindfulness of Hand Movements Mindfulness of Standing
110.
Mindfulness of Unloading
Dishwasher
You can use this technique while unloading dishes from a dishwasher. Equally you can also this technique while loading dishes into a dishwasher.
Basic Technique
Recognize the object that you are unloading while unloading, for example, a plate, a cup, a pot.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of weights of each item, which you are unloading, for example, heavy, light, or moderate.
Advanced Technique 2
Be aware of greater pressure in your fingers while holding and lifting a heavier than a lighter item. (For example, you may notice a greater pressure in your fingers while unloading a pot than a cupt.)
Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: pressure in your feet,your body posture, your breath, awareness of unloading, or other experiences.
Prerequisites
Mindfulness of Touch
111.
Mindfulness of Washing a Car
The following techniques can be used while hand washing the exterior of a car. Tip: wash your car leisurely.
Basic Techniques
Label the car part that you are washing.
For example, label 'window' when you are washing a window of the car. Label 'tire' when you are washing the tire.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Do the entire practice with awareness alone without using any labels.
Optional Technique 2
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: thoughts, feelings, your body posture, pressure points, hands movements, your breath or other experiences.
See Also
112.
Mindfulness of Google
Searching
Basic Techniques
Be aware of pressing the search button while pressing the button.
After becoming skillful at the basic technique, you can try advanced techniques.
Optional Technique
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: your motivation for search; your intention to press the search (or the enter) button; sensations in your finger tips while entering keywords and pressing keyboards; movements of your finger and hands; cursor blinking and cursor movement in the input field; sound of typing and button pressing; search result when it appears; scrolling screen while scrolling search result screen; body posture; and breath.
113.
Mindfulness of Using a
Computer
You can use the following techniques while you are using a computer.
Basic Techniques
Be aware of pressure in your finger tip when you are pressing a button on mouse or keyboard.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of clicking sound from the mouse or keyboard. Optional Technique 2
114.
Mindfulness of Using a
Computer 2
You can apply the following techniques while you are using a computer.
Basic Techniques
Label 'pressing' when you are pressing a mouse button.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Label 'moving' when you are moving the mouse pointer on the computer screen.
Advanced Technique 2
Practice Basic Technique and Advanced Technique 1 at the same time.
Optional Technique 1
Do the practice with awareness alone without using any labels. See Also
One Mindful Breath
103. Mindfulness of Using a Computer 3
Basic Technique
Label 'scrolling' when you are scrolling contents on the screen.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of the task you are doing with computer. For example, when you are browsing a web site, you know that you are browsing a web site. When you are composing an email, know that you are composing an email. When you are saving a document, know that you are saving a document. Advanced Technique 2
Take one mindful breath if you are waiting for something. For example, for an application to start, a web page to be loaded or data to be saved onto a hard disk drive.
Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: tiredness or dryness in your eyes;
sounds of buttons, keys; joints that are bent; joints that are straight; awareness of using a computer; your thought; feeling; your body posture; and other mental or physical experiences.
115.
Mindfulness Practice in a Bus,
Train or Airplane.
Basic Technique Mentally say:
• "Breathing in, motion."
• "Breathing out, vibration."
When you say 'breathing in' or 'out', you pay attention to your breath. When you say 'motion', be aware of motion, which you are experiencing while riding When you say 'vibration', be aware of vibration, which you are experiencing.
After becoming skillful at the basic technique, you can try advanced techniques.
Optional Technique 1 Mentally say:
• "Breathing in, sitting."
• "Breathing out, sight."
When you say 'breathing in' or 'out', you pay attention to your breath. When you say 'sitting', be aware that you are sitting. When you say 'sight', you pay attention to the scene, which you are seeing. Note: if you are standing instead of sitting, you can substitute 'sitting' with 'standing' in the above instruction. Optional Technique 2
Do the practice with awareness alone without using any words. Prerequisites
Mindfulness of Motion See Also
Mindfulness of Sight while Moving Mindfulness of Sitting
116.
Mindfulness of Waiting in a
Line
You can use the following technique while you are waiting in a line, for example, in a store, a bank.
Basic Techniques
1. Softly gaze at an object, e.g. a wall, floor or shelf, that is not moving while waiting in a line. (maintain the gaze whenever possible during this practice)
2. Notice appearance of something in your sight. For example, when a customer is walking and passing nearby, be aware of something coming into your sight.
3. Notice disappearance of something in your sight. For example, when a customer is walking and passing away, be aware of something passing out of your sight.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware when you hear a new sound. Also be aware when the sound discontinues.
Optional Technique 1
In addition to what are mentioned above, be aware of whatever you are experiencing in your practice (instead of limiting your awareness to one or few specific experiences), for example: the source of the sound, e.g. conversation, store announcement, music; your body posture; pressure points; your eyes; your breath; your thought; and your feeling.
Prerequisites
Mindfulness of Sight With a Gaze See Also
Mindfulness of Standing Mindfulness of Sounds
Line and Breathing
Basic Technique Mentally say:
1. "Breathing in, I am standing." 2. "Breathing out, I am waiting."
Note: if you are waiting while sitting, you can substitute 'standing' in the above step 2 with 'sitting'.
After becoming skillful at the basic technique, you can try advanced techniques.
Optional Technique 1 Add step 3: Mentally say:
• "Breathing in, I am aware of my feeling."
• "Breathing out, I am aware of my feeling." Advanced Technique 1
Do the practice with awareness alone without using any words. Prerequisites
Mindful Breathing 3
118.
Mindfulness of Waiting in a
Line 2
This a practice of Mindfulness of Six Sense-Consciousness in a waiting situation.
Basic Techniques
Label your present moment awareness with a set of six labels: seeing, hearing, smelling, tasting, touching, perceiving. For example,
• label 'hearing' when you hear a sound
• label 'perceiving' when you are aware of a thought • label 'touching' when you notice pressure in your foot. • label what you see or hear as 'sight' a staff.
• label 'touching' when you notice cool breeze in your face.
Prerequisites
Mindfulness of Six Sense-Consciousness
119.
Mindfulness of Listening to
Speaking
You can use this technique while listening to speaking from others.
Basic Technique
Be aware that you are listening.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of reactions to the speaking in your body while listening.
Advanced Technique 2
Be aware of reactions to the speaking in your mind while listening.
Advanced Technique 3
Be aware of the speaking and your breath at the same time. Advanced Technique 4
Be aware that words or phrases are being interpreted or perceived as meanings or concepts.
120.
Mindfulness of Speaking
You can use this technique while speaking to others. During your speaking, you briefly pose for an inhalation. This practice utilizes the brief moment (with Half Mindful Breath). This technique is also suitable while speaking on the phone. Basic Technique
Be aware of inhalation.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique
Notice whether your inhalation is short or long. Prerequisites
Half Mindful Breath
121.
Mindfulness of Speaking 2
You can use this technique while speaking to others. This technique is also suitable while speaking on the phone. Basic Technique
Be aware of vibration felt in vocal cords (vocal folds), which is located front side of your neck while speaking.
122.
Mindfulness of Speaking 3
Basic Technique
Be aware of your own speech.
After becoming skillful at the basic technique, you can try advanced techniques.
Advanced Technique 1
Be aware of reactions in your body. Advanced Technique 2
Be aware of reactions in your mind. Optional Technique 1
Be aware of your breath
123.
Mindfulness of Speaking 4
Basic Technique
Be aware of facial or verbal reactions from the listener.
After becoming skillful at the basic technique, you can try