Shinzen Young Five Ways to Know Yourself An Introduction to Basic Mindfulness Shinzen Young PLEASE NOTE: Shinzen Young is constantly refining and improving his system of mindfulness. As of July 2016, reflecting his latest innovations and evolutions, the Basic Mindfulness system has been renamed “Unified Mindfulness.” Please be aware that this “Five Ways To Know Yourself” meditation practice manual represents Shinzen’s “Basic Mindfulness” paradigm. Shinzen is currently writing a new Unified Mindfulness practice manual to be released late 2016. ©2011-2016 Shinzen Young • All rights reserved. Five Ways to Know Yourself ver 1.6 Created: 3/11/2011 • Modified: 6/30/2016 1 Shinzen Young Page Intentionally Left Blank ©2011-2016 Shinzen Young • All rights reserved. Five Ways to Know Yourself ver 1.6 Created: 3/11/2011 • Modified: 6/30/2016 2 Shinzen Young Table of Contents Introduction to Basic Mindfulness ....................................................................................................... 7 What is Mindful Awareness? ................................................................................................................................ 7 Five Ways ............................................................................................................................................................ 10 Three Techniques ................................................................................................................................................ 12 Noting In a Nutshell ............................................................................................................................................. 13 More About Equanimity ...................................................................................................................................... 14 Chapter 1: The Way of Thoughts and Emotions ................................................................................. 21 Focus Options ............................................................................................................................................ 22 1. See In: Work with your mental images. ....................................................................................................................... 22 Basic Idea ..................................................................................................................................................................... 22 Basic Instructions ......................................................................................................................................................... 22 2. Hear In: Work with your mental talk. ........................................................................................................................... 22 Basic Idea ..................................................................................................................................................................... 22 Basic Instructions ......................................................................................................................................................... 22 3. Feel In: Work with emotional body sensations. ........................................................................................................... 22 Basic Idea ..................................................................................................................................................................... 22 Basic Instructions ......................................................................................................................................................... 23 4. Focus In: Work with all subjective arisings. .................................................................................................................. 24 Basic Instructions ......................................................................................................................................................... 24 Chapter 2: The Way of the Physical Senses ........................................................................................ 29 Focus Options ............................................................................................................................................ 29 1. See Out: Work with physical sight. ............................................................................................................................... 29 Basic Idea ..................................................................................................................................................................... 29 Basic Instructions ......................................................................................................................................................... 29 2. Hear Out: Work with physical sound. ........................................................................................................................... 30 Basic Idea ..................................................................................................................................................................... 30 Basic Instructions ......................................................................................................................................................... 30 3. Feel Out: Work with physical body sensations. ........................................................................................................... 30 Basic Idea ..................................................................................................................................................................... 30 Basic Instructions ......................................................................................................................................................... 31 4. Focus Out: Work with all objective arisings. ................................................................................................................ 31 Basic Instructions ......................................................................................................................................................... 31 Chapter 3: The Way of Tranquility ..................................................................................................... 35 Focus Options ............................................................................................................................................ 35 1. See Rest: Work with visual rest. ................................................................................................................................... 35 Basic Idea ..................................................................................................................................................................... 35 Basic Instructions ......................................................................................................................................................... 36 2. Hear Rest: Work with auditory rest. ............................................................................................................................. 36 Basic Idea ..................................................................................................................................................................... 36 Basic Instructions ......................................................................................................................................................... 37 3. Feel Rest: Work with somatic rest. ............................................................................................................................... 37 ©2011-2016 Shinzen Young • All rights reserved. Five Ways to Know Yourself ver 1.6 Created: 3/11/2011 • Modified: 6/30/2016 3 Shinzen Young Basic Idea ..................................................................................................................................................................... 37 Basic Instructions ......................................................................................................................................................... 37 4. Focus on Rest: Work with all rest states. ..................................................................................................................... 38 Basic Instructions ......................................................................................................................................................... 38 5. Do Nothing ................................................................................................................................................................... 40 Basic Instructions ......................................................................................................................................................... 40 The Significance of Rest ............................................................................................................................. 45 Chapter 4: The Way of Flow .............................................................................................................. 51 Focus Options ............................................................................................................................................ 52 1. See Flow: Work with visual flow. ................................................................................................................................. 53 Basic Instructions ........................................................................................................................................................