In Sayadaw U Tejaniya’s teachings, the goal is not to "force" focus, but to cultivate a continuous, relaxed interest in the mind's activity. He suggests using gentle, internal questions to act as "mindfulness bells" that keep awareness alive throughout the day.

These questions generally fall into three categories: Checking for Awareness, Checking the Attitude, and Investigating the Nature of Experience.

1. Checking for Awareness

The primary goal is simply to remember to be aware. These questions help you "wake up" to the present moment without needing intense concentration.

• "Am I aware?" (This is the most basic and important prompt.)
• "What is the mind doing?" (Is it thinking? Is it aware of a sound? Is it wandering?)
• "Where is the mind now?" (Is it inside the body, or is it lost in the external environment?)
• "What is being known right now?" (Are you knowing a sensation, a thought, or an emotion?)

2. Checking the Attitude (Right View)

Sayadaw emphasizes that how you observe is more important than what you observe. If you observe with greed or aversion, you are not practicing correctly.

• "What is the mind's attitude?"
• "Do I want something to happen?" (Checking for greed/craving.)
• "Do I want something to stop happening?" (Checking for aversion/resistance.)
• "Is the mind tense or relaxed?"
• "Am I trying to get somewhere or achieve a state?" (Right effort should be light and consistent, not a "striving" to reach a goal.)

3. Investigating the Nature of Experience

Once awareness is stable and the attitude is neutral, you can ask questions that lead to wisdom by seeing things as they truly are (as natural processes rather than "me").

• "Is this nature or 'me'?" (Reminding yourself that thoughts and feelings are just natural phenomena.)
• "Is there anything present that is not being touched by awareness?"
• "How is this sensation/emotion arising and passing away?"
• "Is this wholesome or unwholesome?" (Recognizing the "roots" of greed, aversion, or delusion.)

Summary Table: The "Check-in" Routine

A Note on "Right Effort": Sayadaw often says that if you feel tired while meditating, you are likely using too much energy. The questions should be asked softly and casually, like a light tap on the shoulder, rather than an interrogation.