Practice Reminders

(For Ongoing Reference)

This section offers brief reminders of the core practices explored during the course. These are not instructions to follow or techniques to master. They are gentle pointers you can return to whenever it feels helpful.

You do not need to remember or apply all of these. One or two may resonate more than others. That is enough.

Resting as Awareness

Rather than focusing on a particular object, allow experience to unfold as it is. Notice that sights, sounds, sensations, and thoughts are already being known. There is nothing you need to do to make awareness happen. Effort can soften. Experience moves freely within what is already present.

Letting Attention Move

Instead of trying to stabilize or control attention, notice how it naturally shifts from moment to moment. Attention may rest on sounds, sensations, or thoughts, and then move again. Awareness remains present throughout. This helps reduce the sense that attention needs to be managed.

Allowing Thoughts Without Following Them

Thoughts are noticed as passing events within awareness. There is no need to suppress them, analyze them, or follow their content. They can appear and disappear on their own, without requiring response.

Open Body Awareness

Awareness includes the body as a whole field of sensation rather than as isolated parts. Sensations are felt directly, without interpretation or ownership. This can support grounding and a sense of presence, especially during stress.

Allowing Emotional Energy

Emotions are experienced primarily as sensations and energetic movement in the body. Instead of resisting or explaining them, allow the physical experience to be felt as it is. Emotional energy often shifts or resolves naturally when it is not interfered with.

Noticing the Self-Sense

At times of effort or stress, a sense of “me” or “I” may appear. Rather than analyzing it, simply notice it as another experience arising in awareness. Inquiry remains gentle, curious, and non-conceptual.

Non-Interference

Experience is allowed to unfold without immediate internal correction or management. This does not mean passivity. Action still occurs when appropriate, but unnecessary internal commentary and control can soften.

Effortless Presence

At times, no formal practice is needed at all. Awareness is already present without monitoring or effort. Resting here may feel ordinary and unremarkable. That simplicity is part of the practice.

A Final Note

These reminders are not meant to be used all at once. Let them remain in the background of your life, available when needed and irrelevant when not.

Nothing here needs to be maintained.
Nothing needs to be perfected.