Discovering Natural Phenomena Basic

Basic

  • Be aware of the sound.

  • Be aware of each of your body parts. (noticing sensations in each body part)

  • Be aware of your whole body.

  • Be aware of everything you are experiencing in the present moment.

Breath

  • Be aware of cool and warm sensations of your breath in the nose.

  • Be aware of rising and falling sensations of your breath in the belly area.

  • Be aware of your in-breath as in-breath and out-breath as out-breath.

  • Be aware of your breath and your whole body.

  • Breathing in to calm your whole body and breathing out to calm your whole body.

  • Be aware of your breath and everything you are experiencing in the present moment.

Breath 2

  • Be aware of types of breath (, e.g. pleasant breath, unpleasant breath, short breath, long breath, shallow breath, deep breath, easy breath, difficult breath, energizing breath, relaxed breath, or tight breath).

  • Be aware of your breathing experience as it is in the present moment.

  • Be aware of constant change in your breath (or in the present moment).

  • Just be with your breath.

Motion

  • Be aware of your body movement.

  • Be aware of changes in your sight. (e.g. appearing and disappearing phenomena in your sight while walking)

Body

  • Notice tension or the absence of tension in the body.

  • Notice pressure or the absence.

  • Notice cool sensation or the absence.

  • Notice warm sensation or the absence.

  • Notice itchiness or the absence.

  • Notice pain or the absence.

  • Notice unpleasant sensations or the absence.

  • Notice pleasant sensations or the absence.

  • Notice neutral sensations.

  • Notice posture of your body.

  • Notice your whole body.

Mental Phenomena

  • Notice pleasantness, (or unpleasantness).

  • Notice neutral feeling.

  • Notice pleasantness (or unpleasantness) when you’re experiencing it.

  • Notice liking (or disliking) when you are liking (or disliking) something.

  • Notice wanting when you are wanting.

  • Notice the energy of desire. (like the energy of gravity)

  • Notice right, wrong, good, bad when you consider something is right, wrong, good or bad.

  • Notice perceiving when you are perceiving something as what.

  • Notice believing when you are believing something. (also disbelieving)

  • Notice thinking (when thinking)

  • Notice not thinking (when not thinking)

  • Notice other mental objects when you are having other mental objects (e.g. images, memories, sounds, consciousness)

Causes:

  • Know why you like or dislike.

  • Know why you want.

  • Know why something is right, wrong, good or bad.

  • Know why perceiving in that way.

  • Know why believing.

  • Know why having other mental objects.

Mental Chatter:

  • Be aware of mental chatter and reactions to the mental chatter.

  • Be aware of cause of the mental chatter.

Another Angle:

  • See a phenomenon from another angle.

Mind

  • Be aware of mind with wants or mind without wants.

  • Be aware of mind with thoughts or mind without thoughts.

  • Be aware of content mind or mind without contentment.

  • Be aware of joyful mind or mind without joy.

Mind 2

  • Be aware of mind with anger or mind without anger.

  • Be aware of mind liking something or mind without liking. (also disliking)

  • Be aware of mind with illwill or mind without illwill. (also goodwill)

  • 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. (also disbelieving)

  • Be aware of mind being stuck or mind not being stuck.

  • Be aware of mind contradicting or mind without contradiction.

  • Be aware of reliable mind or mind that is not reliable.

  • Be aware of liberated mind or mind without liberation.

Breath 3

  • Be aware of your breath and your mind.

  • Breathing in to calm your mind and breathing out to calm your mind.

  • Be aware of your mind that is aware of your breath.