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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
If the thought arrives that this is going too fast and you cannot keep up, that thought gets a dot like everything else. There is no version of this you can fail.
Fast minds are common and they are not a disqualification. When too much is going past to mark, mark that. The exercise is not a race against your…
There is no accuracy to aim for here and nothing to beat. Every dot means you got back to the bank, and that is the entire scoring system.
People who are hard on themselves will turn anything into a test, and a test is the one thing that will wreck this. You are not aiming for a tidy…
If the page is covered in dots, that is not a mind that failed to settle. That is the number of times you came back.
Nearly everyone assumes the aim is a quiet head and then quits when the head refuses. Change what you are counting. Quiet is not something you can…
There was a moment when the urge came up and you watched it instead of acting. Notice that, mark the date if you can, because that is your proof it is possible.
People chasing this skill often think they have never managed it, when in fact they did it last Thursday in a car park and never counted it. Name the…
Looking for a whole subject rather than a single practice? Start from the nine areas.
That small press of your own finger does two jobs. It marks the thought, and it gives you a bit of contact with yourself while everything around you is loud.
Your own touch is easy to overlook as a comfort. A hand on your knee, a thumb pressed into a palm, arms folded across your chest: quiet things people…