Just Do Don't Think

/just-do-dont-think

In this exercise we're going to be focusing on developing our capacity for raw action so we can be more effective in our lives.

Summary:

• What - Develop our capacity for raw action through principle.
• How - By disengaging our brain and taking action.
• When - Throughout the day.
• Duration - Whenever you have a few minutes to spare.

Fighting Spirit

/fighting-spirit

In this exercise we talk about how to effectively address struggle, as well as how we needlessly fight ourselves.

Summary:

• What - Develop our awareness of how we struggle.
• How - By identify key areas where we feel we fight ourselves.
• When - When we have a moment alone.
• Duration - As long as you feel necessary.

Control The Intonation Of Your Breath

/control-the-intonation-of-your-breath

Learning to take control of the intonation of our breath is a great way to help us develop our conscious awareness.

Summary:

• What - Focus on consciously controlling your mind and developing your capacity for awareness.
• How - By consciously controlling the intonation of your breath.
• When - When you have a spare moment alone.
• Duration - A few minutes at a time.

Annoy Yourself

/annoy-yourself

With this exercise we are going to attempt to engage with our subconscious mind by imagining visual processes.

Summary:

• What - Better understand how you react and respond to your beliefs.
• How - Attempt to consciously annoy yourself.
• When - Throughout the day.
• Duration - A few seconds at a time.

Slow Spinning Circle

/slow-spinning-circle

With this exercise we are going to attempt to engage with our subconscious mind by imagining visual processes.

Summary:

• What - Engage with our subconscious mind.
• How - Imagine a virtual slow spinning circle within your reality.
• When - Anytime throughout the day.
• Duration - A few seconds at a time.

Developing Routine

/developing-routine

By practicing the steps towards developing routine we can learn to train our brain in order to think in terms of routine.

Summary:

• What - Using your time in order to develop routine.
• How - By committing to a schedule of pre-determined tasks.
• When - Throughout the day.
• Duration - As long as required.

You Are Present

/you-are-present

Learning to be present in the current moment is a vital skill.

Summary:

• What - Truly understand of what it means to be present.
• How - By learning to let go of our thoughts and feelings and simply remain present with ourselves.
• When - Throughout the day.
• Duration - A few moments at a time.

Where Is Your Knee?

/where-is-your-knee

By taking note of certain aspects of our physical presence we can learn to be more present with ourselves.

Summary:

• What - Become more aware of your body and develop your general awareness.
• How - Take note of the location of your knee.
• When - Throughout the day.
• Duration - A few seconds at a time.

Object Attachment

/object-attachment

Understanding why we get attached to certain things can help us better understand what our brain does when we get attached.

Summary:

• What - Identify the things within our life we are attached to.
• How - Creating a list of attachments.
• When - Throughout the day.
• Duration - For as long as you like

Expressing Gratitude

/expressing-gratitude

By learning to express gratitude we can learn to develop a more positive attitude towards life.

Summary:

• What - Develop our ability to express ourselves.
• How - By practicing the expression of gratitude.
• When - Throughout the day.
• Duration - For as long as you want.

Looking Straight Ahead

/looking-straight-ahead

In this exercise we want to is focus our vision and our attention forward, ignoring everyone and everything around us.

Summary:

• What - Train our attention and focus.
• How - Focus your vision and attention straight ahead, ignoring everything around you.
• When - Usually while walking in public.
• Duration - For as long as you want.

Identifying The Feeling Of Obligation

/identifying-the-feeling-of-obligation

By identifying where and when we feel obliged to act, we can learn to develop better control over our mind as well as our capacity for awareness.

Summary:

• What - Develop our awareness of the feeling of obligation.
• How - By taking note of when we feel obliged to do something.
• When - When the urge arises.
• Duration - As long as required.

Engaging Expression

/engaging-expression

By learning to engage with and practice expression, we can learn to better understand how we create thoughts, feelings and emotions.

Summary:

• What - Learn to engage with and express the intent of emotion.
• How - Focus on the feeling of emotion by actively trying to produce it.
• When - When you have a moment.
• Duration - For as long as you want.

Take Note Of The Colour Yellow

/take-note-of-the-colour-yellow

By exercising our ability to focus on certain aspect of reality, we can develop our overall awareness.

Summary:

• What - Develop our overall capacity for awareness.
• How - Take note of anything you see which is yellow.
• When - Throughout the day.
• Duration - A few seconds at a time.

Who Is Looking?

/who-is-looking

Develop the ability to introspect your own existence by questioning the source of your consciousness.

Summary:

• What - Develop the ability to introspect your own existence by questioning the source of your consciousness.
• How - Try and locate your own consciousness.
• When - In a calm setting while alone.
• Duration - For a few minutes at a time.

Catch Out Your Judgements

/catch-out-your-judgements

Catch Yourself Whenever You Find Yourself Making A Judgement. The Idea Is Not To React, But Instead To Acknowledge That You've Made A Judgement And To Move On.

Summary:

• What - Learn which specific situations cause us to be judgemental.
• How - Make a mental note and observe whenever we make a judgement of any kind.
• When - When you make a judgement.
• Duration - 2 - 10 seconds per observation.

Focus On Your Finger And Your Background

/focus-on-your-finger-and-your-background

By shifting our visual attention, we can learn more about how the mind operates in regards to where we place our attention.

Summary:

• What - Learn about the significance of moving around our visual attention.
• How - Focusing on our finger in front of us.
• When - When we have a quiet moment to ourselves.
• Duration - One minute per object.

What Can Your Hand Do?

/what-can-your-hand-do

Move your hands, fingers and arms around in order to test your creativity and see which combinations and arrangements you can come up with.

Summary:

• What - Develop awareness by testing the limits of your creativity.
• How - Move your hand and fingers around into various shapes and patterns.
• When - Anytime.
• Duration - 1 - 2 minutes.

Focus Your Attention On The Right Side Of Your Vision

/focus-your-attention-on-the-right-side-of-your-vision

Focus your attention on the right side of your vision in order to train your capacity for awareness.

Summary:

• What - Train your brain to focus in a simple and non-intrusive way.
• How - Focus your attention on the right side of our vision.
• When - Throughout the day while in the middle of doing something.
• Duration - As long as you want.

Every 30 Minutes

/every-30-minutes

Every 30 minutes is an exercise designed to develop your awareness by having you consciously engage your brain.

Summary:

• What - Develop your capacity for conscious awareness.
• How - By taking note of points throughout the day at certain intervals.
• When - Every 30 minutes from the moment you wake up.
• Duration - A few seconds each moment.

Can You Look Through Walls?

/can-you-look-through-walls

Learn to train your ability to perceive your senses through visual imagination.

Summary:

• What - Train your ability to perceive and sense reality.
• How - Stare at a wall and pretend as if you can see through it.
• When - When you have a quiet moment alone.
• Duration - One minute at a time.

Blind Attention

/blind-attention

By focusing your attention with your eyes closed, you can learn to truly understand the nature of what attention truly is

Summary:

• What - Develop your ability to focus.
• How - Focus your attention on a particular spot around you within walking distance, with your eyes closed.
• When - When alone in an appropriate and safe setting.
• Duration - For one minute at a time.

Where Do You Touch?

/where-do-you-touch

By focusing on our sense of touch, we can learn to better understand.

Summary:

• What - Improve your capacity for focus and attention.
• How - Take notice of whenever you body touches anything.
• When - Throughout the day.
• Duration - A few seconds at a time.

Use Your Opposite Hand

/use-your-opposite-hand

By using your opposite hand you can become aware of how you react to difficulty and stress.

Summary:

• What - Become aware of how you react to difficulty and stress.
• How - Use your opposite hand in a variety of different situations.
• When - When appropriate.
• Duration - For as long as you desire.

Put Yourself In Other People's Shoes

/put-yourself-in-other-peoples-shoes

With empathy we can learn to better understand others and think less from our own point of view.

Summary:

• What - Develop your capacity for empathy, as well as self-introspection.
• How - By observing others.
• When - While in public.
• Duration - A few minutes at a time.

Identify Points Of Awareness Throughout Your Day

/identify-points-of-awareness-throughout-your-day

Pay Attention And Become Aware Of The Things You Do Throughout Your Day. The Intention Is To Allow You To Engage Your Mind In A Non-Reactive Way.

Summary:

• What - Build your awareness of the common occurrences that happen throughout your day.
• How - Remind yourself to enter a state of awareness throughout specific moments during your day.
• When - At targeted moments throughout your day.
• Duration - 1 - 10 seconds of awareness per moment.

Catching The Odd Judge Out

/catching-the-odd-judge-out

Focusing on what we don't judge can be just as effective as paying attention to what we do judge on a frequent Basis.

Summary:

• What - Better understand why we do, and do not make judgements.
• How - Identify the things which we don't feel compelled to judge.
• When - Intermittent moments throughout the day.
• Duration - A few seconds at at time.

Relax Everything

/relax-everything

Relax Everything is all about taking a relaxed approach towards life. It is an incredibly effective way to dissolve our feelings and emotions.

Summary:

• What - Learn to relax youself into specific situations.
• How - Give up all care and completely let go of everything you're thinking and feeling.
• When - As often as possible throughout the day whilst in the middle of doing something.
• Duration - 2 - 10 seconds per situation.

Dissolve Your Visual Field

/dissolve-your-visual-field

Learn to dissolve your ego by manipulating your visual perception of reality. treat your visual field as a simple plane of a light and colour.

Summary:

• What - Reinterpret your visual field in order to help dissolve your ego.
• How - Treat your visual field as nothing more than a simple plane of a light and colour.
• When - In a calm setting where you're able to focus on something visually.
• Duration - 5 - 10 minutes per session.

Observe Your Senses

/observe-your-senses

Observation is one of the most powerful ways we can to build our awareness and learn to regain control over our porn addiction.

Summary:

• What - Learn to build your skills of observation in order to meditate and practice awareness exercises effectively.
• How - Pay attention to what you're sensing (i.e. hearing, feeling, seeing etc.)
• When - Anytime during the day.
• Duration - As long as you want.

Stop Absolutely Everything You're Doing

/stop-absolutely-everything-you-are-doing

Mentally stopping everything in our mind is one of the quickest ways you can learn to dictate control over yourself.

Summary:

• What - Develop awareness by manipulating your perception of time.
• How - Imagine if you stopped within time, while time itself continued moving.
• When - As often as possible throughout the day whilst in the middle of doing something.
• Duration - 2 - 10 seconds per session.

Slow Down Time

/slow-down-time

Slow Down Time. This Is A Great Exercise To Teach You To Manually Override What Your Mind Is Doing, And Exert Control Over It.

Summary:

• What - Develop awareness by manipulating your perception of time.
• How - Imagine time slowing down around you.
• When - As often as possible throughout the day, generally whilst in the middle of doing something.
• Duration - 2 - 10 seconds per session.

Separate Your Seeing From Your Feeling

/separate-your-seeing-from-your-feeling

By separating your vision from what's taking place in your mind, you can learn to better focus on your senses.

Summary:

• What - Develop awareness by distinguishing our thought/feelings from our visual perception.
• How - Look at an object/area and attempt to separate your thought/feelings from what you're actually seeing.
• When - Alone in a calm setting where you're able to reflect.
• Duration - 5 - 10 minutes per session.

Focus Your Attention

/focus-your-attention

Focus your attention and learn to gain control over what our minds pay attention to.

Summary:

• What - Placing focus with your attention in order to develop your ability to focus.
• How - Focus your attention on some particular aspect (i.e. breath) for the entire duration of the exercise.
• When - Alone in a calm setting where you're able to reflect.
• Duration - 5 - 10 minutes per session.