Try out these tips to invite more moments of mindfulness into your life.
• Begin your meditation as previously instructed using the breath as the primary object of meditation.
• If a sensation or experience in the body is strong enough to pull your attention away from the breath, allow your awareness to rest in that sensation.
• Notice whether the experience is pleasant, unpleasant or neutral.
• As different experiences become predominant in your awareness, continue to notice the feeling quality of each experience, and your reaction to it such as holding on, pushing away or becoming bored.
• As you meditate with the feeling quality of experience, notice whether it is something that lasts, or whether it is something that comes into awareness, is present for a while and then dissipates.
• If you become lost in thought or sensations, when you notice it look back at the thought or sensation to see whether it was pleasant, unpleasant or neutral. This will help to reveal how the mind gets caught in reacting to the feeling-tone of an object of experience. Then, gently return your attention to the breath and continue with the instructions above.
• If you ever feel confused about what you are experiencing or what you should do, simply return your attention to the breath.
• Continue with the practice of mindfulness of feeling until your meditation period is over.
• After your period of meditation, you may find it useful to reflect on what you have noticed about your experience. Here are some questions to explore as you reflect on your experience. Does every moment of your experience have a feeling-tone, either pleasant, unpleasant or neutral? Is there actually a tendency to hold onto the pleasant, to push away the unpleasant and to be bored by the neutral? If you bring mindfulness to a pleasant experience does it last or does it come into awareness and then leave? How about unpleasant experiences and neutral ones?
• During the day, spend some time noticing the feeling tone of your experiences and how you react to them.
