Different applications of the practices are just different ways for you to get access to the present moment. Being mindful of whatever you are doing or thinking is the only real “technique”. So, use any situations you are in as a chance to be more alert. This awakens the intelligence and energy of the presence, which is referred to as cosmic energy. Your life will be more effortless and delightful.

We have learned 4 fundamental practices in Chapter 7:

·      Watching the Breath

·      Noticing Thoughts and Emotions

·      Moving out of thoughts and emotions when you need to

·      Acknowledging the Goodness of life

One principle below will help you “bring” the benefits of the practices in Chapter 7 into important moments:

And the principle is: You need to taste the benefits of the practices on a daily basis by practicing it regularly!

“Bringing” meditation into daily activity is different from using the lights in your house. You can’t switch it (the effect of meditation) on when using and switch it off when not. The effect of meditation is metaphorically described as walking in the fog: you get wet slowly, in a very subtle way.

Below are some common states of mind you may experience daily, and how the practices can help you:

1.     When you feel intensely anxious or distracted: Take deep, slow breaths and practice “One tiny, complete action”.

If your attention shifts from one object to another, your brain is very incoherent; you lose the ability to think clearly. With conscious breathing, you gather all of your streams of consciousness together; you become whole again. Relax on the breath until you feel more centered.

When returning to activities, practice “One tiny, complete action”: pick a tiny task and enjoy every piece of it. The more precise the task requires, the better. Some of my favorite activities are calculating, solving GMAT math, write simple code, calligraphy, and watching thoughts passing by (and try to not get caught by any, haha).

This is a great way to heighten your awareness and your mind will naturally be grounded in the presence.

2.     When you feel bored, narrowed, or meaningless: Open your eyes! 

Look around and acknowledge the aliveness, the beauty, the goodness surrounding you; see how they all support you; see how difficult your life will be if you no longer have it.

Of all practices, the most helpful “practice” that helps you enjoy daily life is acknowledging the goodness where you are now and in every activity you do. 

Seeing the preciousness of life gives us the joy of living. This purely positive energy will flow into your doing and reflect on the results. Replace all of your demanding thoughts, such as: “I have to do this” or “I must have that” with:

“What am I grateful for now?”

3.     When you feel overly excited, hurried, or restless:

Slow down! Pay attention! 

This is the time you tend to make mistakes most with carelessness.

Stop everything for a few seconds and take some deep breaths if you like. This will calm down your nervous system quickly. Then focus your attention to one thing and do it slowly, carefully, precisely. By doing this way, your energy will become more stable.

Note that the energy of restlessness takes time to transform itself into a more stable state; so, don’t worry about fixing your restlessness. Your state of mind is not fixed. It reflects on how you are doing, moment by moment.