Tips On Mindfulness Practise


"Watching the thinker" - start listening to the voice in your head…. as often as you can.

Pay particular attention to any repetitive thought patterns, those old audiotapes that have been playing in your head perhaps for many years.

This is really simple – but requires discipline.

And this needs to become a habit and second nature – so do it several times a day until it becomes a habit. The difficulty with this is its simplicity.

Your mind will kick up all sorts of distractions and excuses not to do this. You will think of all sorts of questions you will want to find out more about it. You’ll seek proof it works.

In fact, your mind will ensure that you do anything but “watch the thinker”. If you are serious about this and motivated – just do it!

Practise deep acceptance of what you are feeling – right now!

Guy Finley says:

“When you feel stress, resistance or pain, you tend to see it in that moment as life persecuting or punishing you. The truth is that life is helping you to reach a higher level of consciousness. This cannot be reached without the pain that you are trying so hard to push away.

Accept what is in the moment including the pain. Accept that the pain is natural and necessary to the moment.

Drop the blaming of someone or something outside of you as the cause of the pain.

You are trying to free yourself from the problem without realising that you are the creator of the problem. If you can see the truth of this – it is done and you are free.

As you accept, let go and surrender, a new consciousness arises and the pain does not trouble you, as you drop the thinking about yourself and your life.

The pain ends when you accept the pain and drop the self that clings to it.”

This means intense acceptance of exactly what feelings are present in the moment – including and especially all resistance and negativity and fear about accepting it.

Here’s how I do it:

  • Check-in internally – what am I feeling now? (Do it very quickly and no thinking about it – we do not want the mind involved!)

  • Go with the FIRST feeling that comes up

  • Say out loud (or loudly in your head “I accept that I am feeling angry / frightened /fearful /anxious / resentful / etc

  • Say it over and over again several times like a mantra

  • SAY IT WITH MAXIMUM INTENSITY AND FOCUS

  • Check-in again internally - what am I feeling now?

  • Go with the FIRST feeling that comes up

  • Say out loud (or loudly in your head "I accept that I am feeling angry / frightened /fearful /anxious / resentful etc"

  • Say it over and over again several times like a mantra Keep repeating this process without stop until no more negative feelings and resistance comes up – you will then be feeling peaceful

This is not a one-shot solution – you will need to do this maybe 40-50 times very intensely – to get a reduction of about 80-90% of the negative feelings – i.e. it won't trouble you very much at all.

Most people don’t do this – because it all about repetition with intensity – and most people just give up or say "I’m feeling ok now" or "I can’t be bothered" and go "unconscious" in all of the usual ways.

I have found that doing this about 5-10 times a day for about 2 weeks gets powerful results and forms the habit of doing it – so I don’t need to think about it, I do it automatically when negative feelings and resistance arises.




How to do mindfulness practises

If you are serious about wanting to learn to change how you think and to learn how to stop thinking there are 4 broad areas of activity:

(1) Read up on it and get informed

Go through all of the links and associated resource on these pages.

(2) Find supporting mindfulness material that you can use reflectively for guided meditation

In my view the most accessible material is by Eckhart Tolle and I recommend the following titles and that read them in the following sequence. They can be purchased online via Amazon:

- The Power of Now

- Practising the Power of Now

- Stillness Speaks

- A New Heaven and A New Earth

Thich Nhaht Hanh has written countless books on the practise of mindfulness.

Michael Brown is very good on the practical therapeutic approach to practising and he explains some powerful and holistic approaches. This will benefit anyone with "a lot of baggage" or unresolved childhood issues.

- The Presence Process

(3) Establish a daily meditation practise

Sit still on a chair or cushion and just sit there for 15 minutes. No music, no Ipod or mobile phone or any other distractions - just sit there - and breathe in and out naturally and just focus on your breath.

Just watch your thoughts with no internal analysis or narrative - just witness, watch and observe, like watching clouds blow across the sky.

Do this everyday at least once and ideally twice.

(4) Identify and use a range of mindfulness practises that you can use throughout the day in a variety of everyday domestic and business situations

If you go to this link you will find a whole range of mindfulness exercises and practises.

In fact with a little bit of effort, you can turn almost routine activity into a mindfulness practise, for example driving to work – turn the radio or music off and just focus on being totally present in your driving. If thoughts arise – just watch them – don’t engage with them.

You can do the same as you wash dishes, clean your teeth, and eat your food or any routine activity.

If you go this link you can download a brief document that I have prepared: 6 practices based on the work of Eckhart Tolle.

I have listed a summary of the main headings below.




Freeing yourself from your mind

How to practise the present moment awareness: the following are 6 key mindfulness practices outlined by Eckhart Tolle in “The Power of Now”

(1) "Watching the thinker" - start listening to the voice in your head

As outlined above, pay particular attention to any repetitive thought patterns, that old software that has been running in your head perhaps for many years.

(2) Focus your attention into the now

Just become intensely conscious of the present moment. There is one certain criterion by which you can measure your success in this practice: And that is the degree of peace that you feel within.

(3) Look at your emotion: the body's reaction to your mind

The more you are identified with your thinking, your likes and dislikes, judgments and interpretations, which is to say the less present you are as the watching consciousness, the stronger the emotional energy charge will be, whether you are aware of it or not.

(4) Watch out for any kind of defensiveness within yourself

What are you defending? Is it an illusory identity, an image in your mind, a fictitious entity? By making this pattern conscious, by witnessing it, you un-identify from it. In the light of your consciousness, the unconscious pattern will then quickly dissolve.

(5) End the delusion of time + letting go of psychological time

End the delusion of time. Time and mind are inseparable. Remove time from the mind and it stops - unless you choose to use it. To be identified with your mind is to be trapped in time.

(6) Connecting with your inner body

Direct your attention into the body. Feel it from within. Is it alive? Keep focusing on the feeling of your inner body for a few moments. Do not start to think about it. Feel it.




Supporting Articles

The following articles develop and support the main themes and should be read in conjunction with the main pages under the relevant theme. Please see:

Supporting Articles







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