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A list of alarm clocks, things to be aware of, things to say yes to, pattern interruptions and questions.

Awareness of:

• Skin
• Shoulders
• Mouth/lips
• Position of head on neck
• Facial muscles
• Inbreath
• Outbreath
• Temperature
• Sounds
• Smells
• Pressure of clothes
• Balance
• Air
• Space
• Feet
• Lower back
• Chest
• Lower abdomen (soft)
• Shadows
• Hands
• Degree of truthfulness
• Colors
• Body image
• Fat
• Sexual thoughts/impulses
• Speediness/pacing
• the witness (i.e. seeing self from behind)
• borders
• background sounds
• eating

Pattern interruptions:

• Giving up comforts (i.e. chocolate, coffee, alcohol, one meal a week, etc)
• Change the order of routine activities, or do it backwards
• Alarm Clocks:
• Stop lights
• Telephone
• Opening car door

Yes to:

• Fear
• Rejection
• Criticism
• Upset
• Joy
• Non manifesting of negative emotions
• Notice blaming.
• Notice complaining
• Notice self justification
• Notice impatience
• Notice attachment to outcome
• Notice escapes (TV, solitaire, doodling, etc.)
• Notice need for approval
• Notice reactions around money
• Notice generosity
• Notice reaction to change
• “Not me.” (response to reactions in self)
• Look into peoples’ eyes.

Questions:

• What is this?
• What is practice right now?
• What is my life really about?
• Am I here?
• How is it supposed to be?
• To what am I attached right now?
• Is today the day I'm going to die?
• What role am I right now?
• What is not quite right?

Other

• Joy is experiencing whatever is happening minus my opinions about it
• Just listen (don't talk about self)
• Watch breath, soften belly, open heart
• Label thoughts
• Breathe into heartspace