Basic Mindfulness Techniques

Most Basic

  • Be aware of your in-breath and out-breath.
  • Be aware of the sound.
  • Experience each of your body parts. (aware of sensations in each body part.)
  • Experience your whole body.
  • Be aware of everything you are experiencing in the present moment.
  • Experiencing constant change in your breath (or in the present moment).

Motion

  • Be aware of your body movement.
  • Be aware of changes in your sight. (e.g. appearance and disappearance of objects in your sight while walking)

Body

  • Experience tension or the absence of tension in the body.
  • Experience pressure or the absence.
  • Experience cool sensation or the absence.
  • Experience warm sensation or the absence.
  • Experience itchiness or the absence.
  • Experience pain or the absence.
  • Experience unpleasant sensations or the absence.
  • Experience pleasant sensations or the absence.
  • Experience neutral sensations.
  • Experience posture of your body.
  • Experience your whole body.

Eight Mindfulness of Breathing

  • Be aware of your in-breath and out-breath.
  • Be aware of your breath and your whole body.
  • Just be with your breath and your whole body.
  • Be aware of breath and joy.
  • Be aware of your breath and an urge.
  • Just be with your breath and the urge.
  • Be aware of your breath and your mind.
  • Making mind happy while being aware of your breath.

How to make your mind happy

  • Remember what you receive. (e.g. benefit or kindness you received in your life)
  • Thank the giver.
  • Wish the giver (well and) happy.
  • Intent to benefit the giver (or make the giver honorable).
  • Experience joy in the joy of the giver.

Five Mindfulness of Breathing

  • Know your breath.
  • Know the cause of your breath.
  • Know your breath from another angle.
  • Know the true nature of your breath.
  • Examine your mind that knows the breath whether it was reliable.

Body 2

  • Be aware of touching countless many elements in your body. (e.g. hydrogen, oxygen, carbon)
  • Be aware that the elements will be scattered and become various part of the world in the future. (e.g. a deep ocean, a tall snowy mountain, soil or a flower.)
  • Be aware that the elements similarly were various part of the world in the past.
  • Be aware of touching the elements in your body and be aware of touching the world.

Body and Breath

  • Be aware of new elements coming in while breathing in. Be aware of old elements going out while breathing out.
  • Meeting while breathing in. Separating while breathing out.
  • Being united with the world while breathing in and breathing out.
  • Experiencing energy while breathing in and breathing out.
  • Breathing in for the world. Breathing out for the world.

Mind

  • Be aware of mind with wants or mind without wants.
  • Be aware of mind with thoughts or mind without thoughts.
  • Be aware of mind with contentment or mind without contentment.
  • Be aware of mind with joy or mind without joy.

 

Mind 2

  • Be aware of mind liking something or mind without liking.
  • Be aware of mind disliking something or mind without disliking.
  • Be aware of dissatisfied mind or mind without dissatisfaction.
  • Be aware of restless mind or mind without restlessness.
  • Be aware of mind believing something or mind without believing.
  • Be aware of mind being stuck or mind not being stuck.
  • Be aware of mind contradicting or mind without contradiction.
  • Be aware of mind with anger or mind without anger.
  • Be aware of liberated mind or mind without liberation.
  • Be aware of reliable mind or mind that is not reliable.

Present

  • Experiencing the present moment while breathing in. Being with the past while breathing out. Being with the future while breathing in. Being with all (the present, past and future) while breathing out.
  • Be aware that you are having fruit of your past actions while breathing in and breathing out.

Life

  • Be aware of your life problem. (anger, stress, anxiety, sleep problem, relationship problem.)
  • Be aware of the cause of your life problem. …

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