Focus on sounds in the present moment. This practice the same as the First Practice except that you focus on the sounds instead of your breath.
Choose another object such as body sensation, body movements, thoughts, other mental events. Focus on a chosen object in the present moment. This practice is the same as the First or Third Practice except the object of your focus.
Continue to be mindful throughout the day whatever you may be doing, for example, walking, speaking, cooking, eating or using a phone,
Just be here and now. No need to do anything.
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