These notes are only for those already engaged in the practice.

Choose a suitable time and place where you can sit quietly, undisturbed, for five minutes each day, six days a week. Ideally at the end of the working day.

Sit reasonably still and keep quiet. Do not settle on or engage with anything you see, hear, smell, taste, feel, think, imagine or remember.

Sit comfortably with your eyes open but do not focus on anything outside or inside: do not look at, listen to or think about anything.

Try to be in the atmosphere of where you are. The atmosphere in the kitchen is different from that in the bathroom or a waiting room or an open field.

Every time you catch yourself turning to, or already engaged in,


something you see, hear, smell, taste, feel or think, immediately move away from it without settling on something else.

Your eyes are open and so you are bound to see things, but don’t pay attention to what they see. Don’t linger to look at it: immediately shift your gaze away.

If thoughts appear to you, do not have anything to do with them. Immediately, turn away and look, listen, feel, taste, smell, as above without settling on anything there either.

Do not engage with thoughts. Leave them alone and do not follow them. Do not make the mistake of telling yourself they are ‘only thoughts’, of identifying them, labelling them as ‘thoughts’ or thinking of them as being like ‘passing clouds in the sky’. Anything like this would be to add thoughts to thoughts and so would be to continue thinking.