Lecture on mindfulness practices:

A basic sample: Mindfulness based stress reduction (MBSR) meditation. 20 minutes of sitting awareness.

Part 1 is gentle nose breathing or belly (dan tien) breathing, awareness of the breath going in and out, bringing the mind back to breathing when if wanders off.

Part 2 shifts to sensations, mindful of sensations arising in the body, distinct sensations like cool, dry, wet, itchy, achy, pain, or neutral sensations.

Part 3 the shift moves into watching the mind, thoughts, emotions, and stepping back to be an observer of mental formations and activity of the mind.

Part 4 changes to awareness of sounds both external and internal, pulses, ringing, blood flow, heartbeat, hearing sounds outer and inner with awareness.

Final part is “Choiceless Awareness” which is just being in the present moment and observe sound, sensations, thought, and just being present.