2011 - Young - Five Ways to Know Yourself- Basical Mindfulness.pdf
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Shinzen Young
Five Ways to Know Yourself
An Introduction to Basic Mindfulness
Shinzen Young
©2011 Shinzen Young
•
All rights reserved. Five Ways to Know Yourself ver 1.59 Created: 3/11/2011
•
Modified: 6/15/2011
1
Shinzen Young
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©2011 Shinzen Young
•
All rights reserved. Five Ways to Know Yourself ver 1.59 Created: 3/11/2011
•
Modified: 6/15/2011
2
Shinzen Young
Table of Contents
Introduction to Basic Mindfulness .....................................................................................................7
What is Mindful Awareness? .................................................................................................................................7
Five Ways ............................................................................................................................................................ 10
Three Techniques ................................................................................................................................................ 12
Noting In a Nutshell............................................................................................................................................. 13
More About Equanimity...................................................................................................................................... 14
Chapter 1: The Way of Thoughts and Emotions................................................................................ 21
Focus Options ..........................................................................................................................................22
1. See In: Work with your mental images. .......................................................................................................................22
Basic Idea.....................................................................................................................................................................22
Basic Instructions.........................................................................................................................................................22
2. Hear In: Work with your mental talk............................................................................................................................22
Basic Idea.....................................................................................................................................................................22
Basic Instructions.........................................................................................................................................................22
3. Feel In: Work with emotional body sensations. ...........................................................................................................22
Basic Idea.....................................................................................................................................................................22
Basic Instructions.........................................................................................................................................................23
4. Focus In: Work with all subjective arisings...................................................................................................................24
Basic Instructions.........................................................................................................................................................24
Chapter 2: The Way of the Physical Senses ...................................................................................... 29
Focus Options ..........................................................................................................................................29
1. See Out: Work with physical sight................................................................................................................................29
Basic Idea.....................................................................................................................................................................29
Basic Instructions.........................................................................................................................................................29
2. Hear Out: Work with physical sound............................................................................................................................30
Basic Idea.....................................................................................................................................................................30
Basic Instructions.........................................................................................................................................................30
3. Feel Out: Work with physical body sensations. ...........................................................................................................30
Basic Idea.....................................................................................................................................................................30
Basic Instructions.........................................................................................................................................................31
4. Focus Out: Work with all objective arisings. ................................................................................................................31
Basic Instructions.........................................................................................................................................................31
Chapter 3: The Way of Tranquility ................................................................................................... 35
Focus Options ..........................................................................................................................................35
1. See Rest: Work with visual rest. ...................................................................................................................................35
Basic Idea.....................................................................................................................................................................35
Basic Instructions.........................................................................................................................................................36
2. Hear Rest: Work with auditory rest..............................................................................................................................36
Basic Idea.....................................................................................................................................................................36
Basic Instructions.........................................................................................................................................................37
3. Feel Rest: Work with somatic rest................................................................................................................................37
©2011 Shinzen Young
•
All rights reserved. Five Ways to Know Yourself ver 1.59 Created: 3/11/2011
•
Modified: 6/15/2011
3
Shinzen Young
Basic Idea.....................................................................................................................................................................37
Basic Instructions.........................................................................................................................................................37
4. Focus on Rest: Work with all rest states. .....................................................................................................................38
Basic Instructions.........................................................................................................................................................38
5. Do Nothing ...................................................................................................................................................................40
Basic Instructions.........................................................................................................................................................40
The Significance of Rest............................................................................................................................45
Chapter 4: The Way of Flow ............................................................................................................ 51
Focus Options ..........................................................................................................................................52
1. See Flow: Work with visual flow...................................................................................................................................53
Basic Instructions.........................................................................................................................................................53
2. Hear Flow: Work with auditory flow. ...........................................................................................................................53
Basic Instructions.........................................................................................................................................................53
3. Feel Flow: Work with somatic flow. .............................................................................................................................53
Basic Instructions.........................................................................................................................................................53
4. Focus on Flow (Sense Flow Version): Work with all sense flow states. .......................................................................54
Basic Instructions.........................................................................................................................................................54
5. Focus on Flow (Expansion-Contraction Version)..........................................................................................................56
Basic Instructions.........................................................................................................................................................56
The Significance of Flow ...........................................................................................................................58
Chapter 5: The Way of Human Goodness ......................................................................................... 67
Focus Options ..........................................................................................................................................68
Themes
1. Positive Affect ...........................................................................................................................................................68
2. Positive Behavior ......................................................................................................................................................68
3. Positive Cognition .....................................................................................................................................................68
4. Positive Ideals ...........................................................................................................................................................68
5. Positive Situations.....................................................................................................................................................68
6. Other Positives..........................................................................................................................................................68
Basic Instructions ..............................................................................................................................................................69
Chapter 6: The Five Ways in a Nutshell ............................................................................................ 77
Chapter 7: A Science of Sensory Experience...................................................................................... 81
Chapter 8: Five More Ways! ........................................................................................................... 91
New Focus Options ..................................................................................................................................93
1. Focus on See: Work with all visual experience.............................................................................................................93
Basic Instructions.........................................................................................................................................................93
2. Focus on Hear: Work with all auditory experience. .....................................................................................................93
Basic Instructions.........................................................................................................................................................93
3. Focus on Feel: Work with all somatic experience. .......................................................................................................93
Basic Instructions.........................................................................................................................................................93
©2011 Shinzen Young
•
All rights reserved. Five Ways to Know Yourself ver 1.59 Created: 3/11/2011
•
Modified: 6/15/2011
4
Shinzen Young
4. Focus on Everything: Work with all experience. ..........................................................................................................94
Basic Instructions.........................................................................................................................................................94
5. Just Note Gone: Work with vanishings.........................................................................................................................95
Basic Instructions for Just Note Gone..........................................................................................................................99
Chapter 9: The Full Grid ................................................................................................................. 103
Chapter 10: Beauty ....................................................................................................................... 107
Chapter 11: Life............................................................................................................................. 113
Chapter 12: The Big Picture ........................................................................................................... 123
Introduction ..........................................................................................................................................124
Basic View .............................................................................................................................................127
The Human Condition ...................................................................................................................................................129
How Mindfulness Facilitates Total Human Happiness ..................................................................................................130
Detailed View ........................................................................................................................................131
The Three Core Skills ......................................................................................................................................................133
An Icon for Mindful Awareness......................................................................................................................................137
Total Happiness ..............................................................................................................................................................138
Techniques and Focus Options.......................................................................................................................................141
How to Mine Information From The Full Grid................................................................................................................143
How to Give (and Receive) a Guided Practice Session: The Ten Elements of Guidance (23).........................................149
Deep View .............................................................................................................................................151
Polar Forces that Mold the Practice...............................................................................................................................153
Polar Forces that Mold Human Life................................................................................................................................154
Scales of Nature .........................................................................................................................................................155
Mathematics .............................................................................................................................................................157
Modern Science and Contemplative Spirituality: The Theoretical Question.............................................................159
Hopeful View .........................................................................................................................................161
Modern Science and Contemplative Spirituality: The Practical Question (36-39) .........................................................163
Alternative Views...................................................................................................................................165
Six Questions ..................................................................................................................................................................167
Eight Rings ......................................................................................................................................................................168
Philosophy.............................................................................................................................................171
Poetry ...................................................................................................................................................175
©2011 Shinzen Young
•
All rights reserved. Five Ways to Know Yourself ver 1.59 Created: 3/11/2011
•
Modified: 6/15/2011
5
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