This practice integrates formal seated meditation with continuous, gentle awareness throughout your day. The goal is to cultivate a consistent state of observation, focusing on the moment-to-moment experience of the "checking mind."

​1. Formal Sitting Practice

​The foundation of the practice relies on two dedicated periods of formal, silent sitting:

• ​Morning Sitting: A 20-minute timed, formal silent sitting session.
• ​Evening Sitting: A second 20-minute timed, formal silent sitting session.

​2. Continuous Daily Awareness

​Outside of the formal sits, the core practice is the continuous awareness of the mind and sense objects from the moment of awakening until sleep.

​The Technique

​As thoughts, emotions, or sensations arise, employ one of the following methods for observation:

1. Cloud Visualization: Visualize the arising thoughts and mental chatter as if you are gently placing them onto clouds. The mind then simply observes these clouds as they drift by, without attachment or analysis. This act of using the clouds can serve to separate the thoughts away from the observing mind with a little bit of distance, and this can help us find the observing mind better. Sometimes to kick-start this state, it's possible to just use this practice. Sometimes you can aid it more with light touching of fingers. This present moment awareness can be a powerful achor in everyday situations too, like during conversations with people.
2. Direct Sense Observation: Directly observe any object of the senses—a visual cue, a sound, a physical sensation, or a scent. The simple act of observing any sense object as it presents itself is mindfulness happening. Through the course of a busy day, with lots of interactions with people and things, this may be the more accessible option. To see... This is walking, mind sees this. Or this is talking, mind sees this. Somebody walks by, mind sees this. Typing on a computer, mind notices this, etcetera. All of these should be present moment objects. And this may occasionally even extend to some feeling, for example doing something, feeling pride, then see there is a mind that notices this feeling.
3. Relax the body: Sometimes, switch to making sure the body is relaxed. Deliberately identifying and relaxing areas that may have built up tension, e.g. jaws, shoulders.

​The Core Principle of Continuity

​The awareness of what you are doing is fundamentally more important than the action itself. The goal is to:

• ​Sustain this gentle mindfulness continuously, all day long.
• ​Always gently be mindful of your observing mind (the checking mind) as you perform any activity. This observing faculty is the subject of the practice.

​3. The Right Attitude

Cultivate a specific internal attitude, particularly to the observing mind in your practice:

• ​Gentle, Relaxed, Comfortable: Approach the awareness without straining or excessive effort. The practice should feel natural and easy.
• ​Without Hindrance: Apply this awareness without the influence of greed, aversion, or delusion. This detached and balanced perspective is the right attitude to apply.