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Choiceless Awareness

The document outlines a 10-day program aimed at cultivating choiceless awareness through various observational practices. Each day focuses on different aspects such as observing surroundings, thoughts, emotions, and daily activities without judgment or labeling. Participants are encouraged to reflect on their experiences and the changes in their perception throughout the program.

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babunaidu2006
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76 views3 pages

Choiceless Awareness

The document outlines a 10-day program aimed at cultivating choiceless awareness through various observational practices. Each day focuses on different aspects such as observing surroundings, thoughts, emotions, and daily activities without judgment or labeling. Participants are encouraged to reflect on their experiences and the changes in their perception throughout the program.

Uploaded by

babunaidu2006
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

10-Day Practical Program for Practicing Choiceless Awareness

Objective: To cultivate pure observation without identifying, judging, or trying to


change what is observed.

Day 1: Observing Without Labels

 Focus: Observe your surroundings without naming or labeling objects.


 Morning Practice: Sit in a quiet place for 10 minutes. Let your eyes roam freely.
Observe the room or nature without naming or categorizing.
 Assignment: Write about how it felt to observe without labeling. Did your mind try to
name things automatically?
 Evening Practice: Repeat for 10 minutes, focusing on observing the space around
you.

Day 2: Observing Thoughts

 Focus: Witness thoughts as they arise and pass without clinging to or suppressing
them.
 Morning Practice: 15 minutes of silent sitting. Let thoughts come and go. Notice
their nature without judging them as good or bad.
 Assignment: Reflect on one recurring thought and your relationship to it during the
observation.
 Evening Practice: Repeat the exercise for 15 minutes.

Day 3: Observing Emotions

 Focus: Observe emotions as they arise, without reacting or suppressing them.


 Morning Practice: Sit for 20 minutes. When an emotion arises, observe it fully: its
energy, physical sensation, and flow, without naming it as positive or negative.
 Assignment: Reflect on one strong emotion you observed. What happened when you
didn’t resist it?
 Evening Practice: 10 minutes of observing your emotions during a daily activity.

Day 4: Observing Relationships

 Focus: Watch your interactions and responses to others.


 Morning Practice: 15-minute reflection on a recent interaction. Replay it mentally
without judgment. Notice your feelings and responses during that moment.
 Assignment: Throughout the day, observe your responses during conversations. What
arises internally? Write about one significant observation.
 Evening Practice: Sit for 10 minutes, reflecting on how observing changed your
interactions.

Day 5: Observing Nature

 Focus: Cultivate awareness through nature observation.


 Morning Practice: Spend 20 minutes in a natural setting. Observe without
identifying (e.g., not "tree" or "bird"). Simply watch the movement of leaves, sounds,
or stillness.
 Assignment: Write about the experience of observing nature without interpretation.
 Evening Practice: 10 minutes of observing the night sky or a single natural element.

Day 6: Watching Physical Sensations

 Focus: Observe physical sensations in the body without reacting to them.


 Morning Practice: 20-minute body awareness meditation. Feel sensations (warmth,
pressure, tingling, etc.) without naming or resisting them.
 Assignment: Reflect on how your body awareness deepened through nonjudgmental
observation.
 Evening Practice: Observe your body during an activity like walking, eating, or
resting.

Day 7: Observing Desires and Cravings

 Focus: Watch desires arise and fade without acting on them.


 Morning Practice: 20 minutes of sitting in silence. When a craving or desire appears,
observe it without engaging. Notice its shape, intensity, and how it changes.
 Assignment: Write about one craving you observed. How did it feel to not act on it?
 Evening Practice: Reflect on desires that arose during the day and your relationship
to them.

Day 8: Observing Fear and Resistance

 Focus: Observe fear or resistance as it arises.


 Morning Practice: 20-minute meditation. Allow fear or discomfort to emerge
naturally. Observe its sensations, thoughts, and flow without trying to resolve it.
 Assignment: Reflect on one fear or resistance you noticed. How did your observation
shift your perception of it?
 Evening Practice: Spend 10 minutes reflecting on any resistance you felt throughout
the day.
Day 9: Total Awareness in Daily Activities

 Focus: Bring choiceless awareness into mundane tasks.


 Morning Practice: 20 minutes of meditation. Observe the movement of thought,
emotion, and sensation.
 Assignment: Choose one daily task (e.g., cooking, walking, or cleaning). Perform it
with total awareness of every movement, thought, and sensation. Reflect on how this
felt.
 Evening Practice: Sit quietly for 10 minutes, reflecting on how choiceless awareness
influenced your day.

Day 10: Complete Stillness

 Focus: Rest in pure awareness, letting everything arise and dissolve naturally.
 Morning Practice: 30-minute sitting meditation. Do not direct your focus; simply
remain open and aware of all that arises.
 Assignment: Reflect on your journey over the past 10 days. What changed in how
you observe and respond to life?
 Evening Practice: 20 minutes of stillness meditation.

Additional Notes

 Consistency: Practice at the same time and in a distraction-free space.


 Journaling:

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