Hi following are the off the cushion practices that I use. Each one is layered on top of the other.
**A. I am doing this**
1. Take a few deep breaths and relax
2. Form an intention to do 'this' - whatever 'this' is - making a biz plan, changing a diaper, planning an invasion ...
3. Become fully present with 'this' - let thoughts, attitudes, interests and inclinations slowly align themselves with the intention to do 'this'
4. Let thoughts, speech and action be guided by the intention to do 'this'
5. Every time the mind moves to anything else, try and notice it, understand that it is not part of this, examine its importance, if not important let it go, if important then make a note to come back to 'it' and gently let it go
6. Keep coming back to 'this' - again and again
**B. Sensory immersion**
1. Do 'I am doing this'
2. Within 'this' as well as within distractions deliberately hold the dominant experience in mind. If touching, hearing, thinking, moving, speaking get a clear sense of what the dominant experience feels like immersing yourself in it
3. Do the above with the 5 sense doors initially
4. Within a session or within multiple sessions slowly start including the sense door of the mind
5. Initially you may have to slow down 'this' but try to get back to normal speed
**C. Vedana**
1. Do 'I am doing this'
2. Do sensory immersion
3. Against each sensory experience try to suss what what it feels like - good/bad/neutral
4. Use labels initially if you must but try to move on to the actual experience of vedana
5. Do this to the extent possible - its not an all or nothing exercise
**D. Mind states**
1. Do 'I am doing this'
2. As you go about doing this keep asking yourself the question - what is my general mood, am I attracted or repulsed by the current overall experience
3. Slowly move this exercise from attention to awareness to MIA - near continuous MIA
4. As a guide look for the following: 1. Attracted 2. Repulsed 3. Excited 4. Tired 5. Energetic 6. Bored 7. Interested You can use labels initially but soon let go of labels and apprehend the actual experienceb
**E. Gratitude**
1. Create a laundry list of things you are grateful for
2. Every few minutes bring to mind one of them and feel and express gratitude
3. As you go about doing 'this' within sensory experiences, events, contexts find on the fly something to be grateful for - deeply feel and express gratitude
