The request for a conscious life is born only in developed person who begins to feel his inner world and pay attention to his experiences, emotions, thoughts, desires and begins to trace an inexplicable relationship between his inner state and his results in outside world. This is the request of a person who not only wants to satisfy his basic survival needs, but also wants to develop and get true joy and pleasure from life, from self-realization, from interaction with other people.

Mindfulness allows you to act effectively and at the same time enjoy life, realizing your potential, noticing problems at the stage of their occurrence and quickly and effectively resolving. You can only manage what you are aware of. Therefore, awareness is the key to managing your life! Mindfulness allows you to control your body, emotions, thoughts, your attitude towards people and your life.

What is awareness?

Mindfulness is a total and non-judgmental immersion of attention in the processes taking place in our life (physical, mental and psychological) and their awareness. Awareness is a searchlight of attention directed inward, which illuminates a problem or some process, makes it clear, visible and understandable. At this moment, we do not condemn and do not evaluate the phenomenon, person, feeling, action, but simply observe. Conscious living is real life, life outside of conventions, imposed values, desires and behaviors. Being aware means seeing yourself and the world as they really are.

What you get by practicing mindfulness in life:

• Recovery. A conscious attitude to the body will help prevent diseases and come to recovery, because by listening to our body, we begin to give it exactly what it needs.
• Inner balance and harmony. Being aware of your emotions allows you to control them.
• Realizing your potential. Realizing our desires, over time we learn to distinguish between true desires and imposed ones. And realizing true desires, we begin to reveal our essence and our uniqueness.
• Freedom to be yourself. Being aware of our thoughts, desires, feelings and actions, over time we become free from nested programs, patterns, negative attitudes and become more successful and happier.
• Improved relationships with others. Mindfulness allows you to see a person as he is, and not to interact with an invented image.
• Opening intuition. A conscious attitude to one's inner world opens intuition. Often the body nervous system give us signals, warning us of possible consequences.
• Improving the standard of living. A conscious attitude to your thoughts will help create positive changes in life, as conscious thoughts give rise to conscious actions.
• Brightness and interest in life. Mindfulness makes life interesting, not boring and mundane. After all, every moment is unique and beautiful, but not noticing the beauty around, we plunge into a series of endless gray everyday life with dreams of a vacation.
• Increasing energy levels. Returning your attention to this moment, we regain our energy, which we used to waste on scrolling thoughts, situations and experiences from the past or fears for the future.

Thus, awareness allows a person to become alive and real, to do what comes from the soul, and not imposed by anyone, therefore, to realize oneself and experience true joy and happiness from this.

How to develop mindfulness?

On this path, one can constantly improve, collecting threads of attention and, over time, realizing more and more. You can start with the simplest, but it is from small but constant efforts that a great result is formed.

The simplest mindfulness practices

1. Breathing practice. Focus your attention on inhaling and exhaling, not interfering, just watching. This practice calms, immerses in the present moment, relaxes.
2. Mindful eating. When eating, focus on its taste. Holding a piece of bread in your hands, try to realize how it got to you, how much effort and time it took to cook it, grow wheat, collect, grind flour, package, bake, how much effort and labor was invested in this small piece. And what is its value.
3. Focusing on your feelings. In order to have time to live your life, and not do everything automatically, you can dive into the present moment every hour or two. You can set a timer on your watch. And when the bell rings, leave your affairs and immerse yourself in the present moment, asking yourself “What do I feel now?”, go through the body, relax the tension, follow the breath for 5-10 minutes. This practice does not take much time and perfectly restores strength during a busy day, refreshes.
4. Ball of awareness. Imagine a transparent sphere in the chest area and focus on it and ask yourself: “What do I really want now and what will please me?”. Then start filling this balloon with nice images. This opens access to the true desires of our Soul. The same practice can be used to determine the true desire or the imposed one. Place the image of desire in this ball of the Soul and listen to the sensations. If they are pleasant and joyful, then the fulfillment of the desire will bring you joy, if not, then most likely, the desire is imposed by someone.
5. Conscious work with negative emotions. If you're feeling negative feelings, turn your attention inward and ask yourself, "What am I feeling, where in my body am I feeling this?" Then concentrate your attention there and begin to exhale consciously until the emotion dissolves. Over time, you will be able to quickly dissolve negative emotions with your awareness.
6. Awareness of your thoughts. If you tend to get involved in negative thoughts and spin them for hours, then try a simple but effective exercise"Rubber". Put a rubber band on your hand and as soon as you catch yourself getting involved in negative thoughts, not much, but noticeably pull the rubber band and click your hand. Consciously switch your attention from bad thoughts, as the famous Scarlett O "Hara said, "I'll think about it tomorrow," but not now. Remember that thoughts are vibrations that form a field around you and what you think about attracts to yourself.
7. If a person annoys you. Any person responds within us with some feeling or state. For example, we read or listen to someone and feel something inside us resonate and resonate. We feel good feelings towards a person. But it also happens that you look at a person, and something unpleasant, annoying is born inside, which does not find resonance inside. As you consciously walk through this sensation, find and locate a spot in your body, and then begin to relax that tension until it goes away. As a result of practice, you will notice that the attitude has changed to neutral and no longer hurts you. It works very effectively, and with practice it is also very fast.
8. Body awareness. The body always begins to signal us about violations, but we are so absorbed in our affairs or thoughts that we often do not notice this. Until the strongest signal is turned on - pain, which indicates that the destruction is already serious. The main cause of destruction and disease is the contraction of body spaces, which most often occurs during times of stress. Constriction does not allow energy to flow calmly and relaxed. This is the same as constantly walking with clenched fists. Blood and energy stagnates and problems begin over time. A very simple bodywork practice can be done before going to sleep. You need to lie down comfortably and begin to slide your attention over your body, find zones of tension and consciously relax them, if the tension is very strong, then you can breathe it in, imagining how you fill this zone with light with your breath. It contributes good sleep and recovery.

By improving the practice of mindfulness, one can reach new level life. When you become aware of your body and its sensations, you understand that you are not the body. When you become aware of your thoughts, you realize that you are not thoughts. When you become aware of your feelings, you realize that you are not feelings. When you consciously relate to desires, you begin to distinguish the true desires of the Soul from those imposed by society. When you enter the state of the observer and begin to live in the present, then you become the master of your life, mind, body, thoughts and feelings.

Mindfulness is the ability to be in full contact with yourself and the world around you, and achieve your life values ​​by controlling your attention, thinking and emotions.

Awareness is direct knowledge about oneself (as a Personality), obtained directly from the primary source - acquired experience - and not subjected to mental interpretations and distortions by consciousness and mind. This is the process of understanding current experiences, i.e. of everything that is happening. Realizing himself and his life, a person becomes able not only to receive practical benefit from every lived moment, but also to find a connection between all past and ongoing events.

For awareness, you need to master the practice of developing an "internal observer".A strong “internal observer” makes it possible to be aware of everything that happens in our inner world, to get rid of fears, other unconscious emotions and internal conflicts, opens up the ability to understand the cause-and-effect relationships of events, which will make it possible to break out of the “vicious circles” of long-term problems without repeat the same mistakes.

A person with an active and strong "internal observer" is able to manage himself, his emotions, thoughts, internal state; he clearly perceives what is happening in the outside world, events and people - i.e. goes out of imaginary reality into objective reality; and also develops wisdom and spiritual abilities.

There is awareness of the basic level, the development of which is facilitated by any practical actions, by performing which you can learn to control your emotions, to be in a state of presence, to be able to stay in a serene state. If a person is able to realize only his momentary desires and needs - this is awareness low level. A higher level manifests itself when a person sees more than just the instincts of his "I", takes into account the interests of others, controls his thoughts and feelings, tries to expand the boundaries of his perception, tune in to the same frequency with the outside world, etc.

But first, it is worth talking about those “forces” that oppose the development of awareness and the formation of an “internal observer”.

We are used to evaluating and criticizing, this is how the upbringing process goes - parents evaluate (and also criticize, praise, condemn) children and the world around them, children learn this and, growing up, do the same. Therefore, we all have inner critic, an inside referee, as well as a defender. They criticize, judge and judge, condemn and justify.

These subpersonalities serve the interests of our ego, but deprive us of objectivity and awareness. Everything that happens in reality is perceived by us through the "filters" of these subpersonalities. As a result, the assessment of external situations or people around us based on these “voices” is essentially our fantasy, which can greatly distort reality.

Therefore, you need to know and remember about them in order to learn to distinguish their voices, which will prevent you from “growing” your inner observer. When their voices become quieter, and your observer is strong and constantly active, awareness and objective perception of the surrounding world and people will grow.

For this to work, the following basic conditions must be met:

• Accepting everything as it is - you simply notice, describe what is happening, or your thoughts, emotions, actions, but do not evaluate, interpret or explain them.
• Remove the desire to control or influence what is happening. This does not mean that you will now go with the flow, not managing anything in your life. As soon as the observer in you gets stronger, you will be able to manage both yourself and events much easier and more efficiently. But in order to train the practice of observation, it is necessary to learn how to turn off the functions of continuous control and influence so that perception becomes “clean” and undistorted.
• Look at the events taking place, as well as at your emerging emotions and thoughts, as if from the outside, as if you are not participating in these situations, you are just watching a “movie”. This is how you switch yourself from the mode of "inclusion" in the process to the mode of "pure perception". When you experience everything as a participant or performer of some process, events, you are deprived of objectivity and you cannot see the forest for the trees. The view of an outside observer, or a view "from above" shows the whole picture objectively and impartially.

Benefits of Mindful Living
A person who leads a conscious life is able to:

• Break out of the circle of problems and mistakes that always lead to the same result and take up precious time;
• Realize your fears and causes of trouble, overcome obstacles and change beliefs that have a destructive effect on life;
• Become wiser, increase your self-esteem and get rid of addictions;
• Get away from the duality of thinking and actions and become a more holistic person;
• Gain confidence in yourself and your abilities, increase willpower and faith in success in any endeavor;
• Learn to work with your subconscious;
• Come to an understanding of your true destiny and find your Path;
• Learn to live in harmony with yourself and the world around you.

Obviously, the development of awareness in Everyday life is an extremely useful and effective skill, the beneficial effect of which is reflected not only in changing the quality of external life, but also in the development and enrichment inner peace. But what do you need to do to start living a more conscious life? For this, there are several effective strategies.

How to develop your awareness?
Any person who has come to understand that it is necessary to develop their awareness in life must first determine exactly where to start working on themselves. You should not immediately try to comprehend all the basics of this process, because an excessive load will only discourage the desire to act. You need to approach this gradually. You can even compare the process of developing awareness with the process of developing physical qualities: there is a main direction - general physical training, and there are separate components - the development of special physical skills. The main direction here will be to increase awareness in general. And the following exercises contribute to this.

Practice distinguishing the essential from the non-essential. To begin with, it is enough for 5 minutes three times a day, to contemplate in front of your inner eye your joys, sufferings, worries, actions as if they were experienced or done by someone else. If you look at your own experiences from the outside, from the outside, you lose with them internal communications and only then can the inessential be distinguished from the essential. When this succeeds, all events and experiences will appear in a completely different light, the inner vision will gradually open to everything around.

Form a "non-judgmental observer" in situations and people around and refrain from any assessment. This should not be an external rule of life, but a deep inner motivation, a state. When this succeeds, spiritual forces are awakened in a person that would otherwise remain hidden.

Track your feelings, emotions and thoughts throughout the day. To control and manage something, in our case, thoughts and emotions, the first thing you need is to learn to track and be aware of them. You can't manage what you don't know. Therefore, first we carefully observe, study all the manifestations of our emotions, sensations, thoughts, all the nuances, features, mechanisms and causes of occurrence. As soon as this succeeds, you will be able to control them.

Mindfulness Practice

The first is breathing. Breathing is the basis of life, and first you need to learn how to track this process. Strive for constant control of your breathing: in any place, at any time, with any people, while performing any action, pay attention to how you breathe.

The second is feelings. Feelings accompany us every moment. Make it a rule to be aware of them throughout the day: pay attention to the state of each muscle group in your body, what makes your body feel comfortable and what makes it uncomfortable, how it is interconnected with the events taking place during the day. Over time, you will see that any situation, any mood, negative or positive emotions - all this is reflected in the body in the form of sensations. Ask yourself: “What are the sensations in my body right now and what causes them?”

The third is emotion. . Emotions, like sensations, are constant companions of our life. Mindfulness means controlling the emotion, and controlling is noticing. Whenever you have this or that emotion, just observe it. Do not give her any assessments, trying to look at her as if from the outside. The more impartial you are to your emotions, the more stable your state will be, and the faster you will learn to neutralize the negative if it appears. Ask yourself: “What emotions are prevailing in me now and why?”

The fourth is thoughts. Thoughts are the most difficult to observe, but they are the most effective part of the practice. The fact is that our mind is constantly absorbed in the internal dialogue that everyone has with himself. And even if you can track it for a few seconds, you will not notice how deeply you have already sunk into new thoughts. But the more often you remember your thoughts, the more they will succumb to your observation and control. Ask yourself the question: “What am I thinking about right now?”.

Fifth is meditation. Meditation can be called the practice of mindfulness. Sitting in a secluded place, breathe calmly through the nose and focus on breathing: inhaling and exhaling. We consciously move into this state and try to stay in it for as long as possible. In this state, concentration of attention is achieved, deep relaxation occurs, and perception expands. We begin to see all our internal processes. At the first stages, during meditation, thoughts can distract, but our task is to try to relax as much as possible, distance ourselves from them, direct our attention to breathing, skipping thoughts, reaching mindlessness. The next time a thought comes, just "label" it with the word "thought" and let it go, returning to focusing on the breath again.

Over time, you will find that there is a part in you that thinks thoughts, experiences emotions, sensations, and there is a part that watches and realizes this. This is your constant "observer", "controller" - your awakened awareness. It is not for nothing that in the Eastern teachings a person without an internal observer is called “sleeping”. Sleeping is easier, but without an internal observer, self-improvement, spiritual development of the individual is impossible.

The development of awareness, develops the skill of tracking down yourself, all your stereotypes, habits, reactions, emotions, thoughts, feelings, desires, actions, speech and everything that is directly related to you. Develop and train your inner observer. If you forget, remember, create “trigger mechanisms” for yourself to remember your practice (an unusual object in your pocket, a cross on your hand, a sticker on the monitor, etc.). Do not let yourself “fall asleep”, wake up from a waking dream in all possible ways and you will not notice how your life will change, and you yourself will be able to say with full confidence: “Yes, I live my life for real and I am always here and now”

Need to get started today? I will give the simplest, but effective methods.

Mindfulness is observation. So, you need to learn to observe everything that happens to you "here and now."

The easiest mindfulness exercises

1. Breath monitoring.The easiest way and the most common. You may have heard about it in meditations. Just sit down, relax and try to focus all your attention on your breathing. Without thoughts and reasoning. Silence in my head. There is only you and your breath.
2. “I see myself - I see reality”. This exercise will help you learn to be aware more often. You should “wake up” as often as possible and pay attention to yourself and where you are. You can set an alarm to sound every 15 minutes. And as soon as you hear the call, say: "I see myself - I see reality." At this moment, clearly feel yourself where you are!
3. “What does it feel like”. A tactile way to develop awareness. When we touch various subjects learning to observe the sensations in the body. You can combine this exercise with the previous one. And immediately after “discovering” yourself, touch some object next to you. Just touch it and feel how it feels to the touch. What do you feel, what do your hands feel? You can close your eyes while doing this.
4. "What I feel". Each time try to name the feeling you are experiencing. Just pretend it's a game. We went out into the street - what do you feel? Frightened, watched a movie, walked barefoot, talking on the phone, working ... What do you feel in this moment? Just do not confuse "feeling" and "state".
5. “What does it taste like”. While eating, carefully observe the sensations and learn to accurately determine what the taste of this product is. Whether you like it or not. What is the taste like? Would you like to change something? Only truly, sincerely ... The main thing is to learn to honestly admit to yourself “I eat it because I’m used to it” or because I like it ...

Myths about developing mindfulness

Some sources teach to stop thoughts in order to develop mindfulness. This is not quite the correct wording. They do not need to be stopped, they need to be observed and controlled.

The second misconception that concerns those who are learning to be aware. Thinking about awareness and being aware are not the same thing.

Once I heard the following phrase: “You have no awareness…”. Mindfulness lies in the subconscious, it only needs to be developed. It needs to be developed and “built up” like a muscle.

By the way…

If we talk about exercises for the development of awareness, then we can mention one more thing. it Vipassana. This is a meditation technique, in a nutshell. I went to Vipassana for 10 days. This is just the way. But this is a very serious thing. We can say that this is not just a meditation technique, but a whole lifestyle.

If you are interested in learning more about my trip and my feelings, watch this video

So, if you are seriously thinking about awareness, about reaching a new level, and, like me, want to harmoniously “move into a new reality” along with planet Earth, then I advise you to start gradually working in this direction.

Do exercises. Learn to feel and feel yourself.

I do not advise you to do more serious techniques and exercises. Start with this. Trust me, you've had enough. And this is not so easy to do.

Good luck in developing awareness!

Every person wants to be happy, successful and prosperous. But happiness cannot be achieved without certain inner qualities. According to the famous Russian occultist, spiritual teacher, writer, composer Georgy Gurdjieff, exercises for the development of awareness help a person to realize himself in life, to live the time allotted to him happily, richly and productively.

In his opinion, our troubles come from the fact that we do not live, but exist, performing our functions, like machines, not staying here and now. A person either lives in the past, remembering happy moments, or rushes his thoughts into the future, endlessly hoping for the best. And happiness is not hidden in the past and not in the future, it is right here and now and aimlessly passes while a person’s thoughts are far away. Mindfulness is the key to happiness.

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As Gurdjieff was convinced, the exercises for developing awareness conceal a simple and very important thought: “Whatever you do, remember yourself. It's difficult." Mindfulness - how to acquire?
The author of the methodology gives specific sound advice on how to regain a sober view of the world, how not to miss important points how not to get lost life path.

Gurdjieff Mindfulness Exercises #1 "Confuse Yourself"

Technique will help you to throw off the state of autopilot, thoughtlessness, absence in the actual moment. The development of awareness occurs through training, the willingness to reject everything superfluous that prevents you from enjoying life and living it productively:

1. When you eat, take a fork or spoon in your other hand - such, it would seem, simplest way will already reconfigure your thoughts, help to make changes in the usual well-established way of life.
   2. Take a different route to work. Do not do the same action for the hundredth time! You can even get to your usual work not by transport, but, for example, walk through the park, and then take a minibus. You can make a detour, walk slowly, admiring the beauty of nature.
   3. Do any action you are used to in a different way! Solemnly, slowly, as if the fate of mankind depends on it! Funny? Effective! The technique is very useful for returning yourself to reality, for turning off the hateful autopilot and full awareness delights of the moment.

Exercises according to the Gurdjieff method for the development of awareness No. 2 "Control over speech"

1. One day without "no" and "not!" Do not argue, do not deny anything! After all, there are many other speech forms, get by with them!

No "me" or "me" for a whole week!
3. "I am" - say it deeply, slowly, imbued with this phrase. Its meaning is deeper than most people think.
4. "I can" is the second very important mantra. Repeat it every day, trying to realize its full depth. After all, how often do we give up, give up our plans just because we do not believe in our strength. Mindfulness is the key to living in harmony.

Exercises according to the Gurdjieff method for the development of awareness No. 3 "Conscious reading"

Take any text - preferably, meaningful, important to you. And read it three times!

1. At first, as if reading the text to yourself, and not for the audience
   2. Read what was written for another person for the second time, trying to convey to him as fully as possible the thoughts and feelings that are contained in the text.
   3. For the third time, read as if the text contains a message encrypted for you, something that can solve all your problems.

According to Gurdjieff: exercises for the development of awareness allow a person to better understand himself and his place in this world, not to be a machine, mechanism, cog in the system, but to represent a developed mature personality.

As Gurdjieff said: exercises for the development of awareness help a person achieve the desired harmony, not live life in vain, in meaningless anxieties and incorporeal attempts to acquire happiness.

What are the problems associated with lack of awareness?

1. The inability to choose the right path in life, in accordance with your ideals and principles, and not with those settings that are imposed on you from the outside.
   2. Bad relationships with others - shallow, formal or full of conflicts. Indeed, without awareness it is difficult to understand not only loved one, but also himself
   3. Living a joyless, meaningless life. Without realizing himself and the world around him in the current moment, a person cannot fill his life with meaning.
   4. The inability to realize your dreams in the creative field. After all, creativity is spontaneity, as well as self-actualization, the disclosure of one's talents. There is no need for a formal approach, dogmas and rules. Creativity is fraught with the individuality of its creator. Without awareness, achieving success in the light of creativity is almost impossible.

What does a person who lives unconsciously and meaninglessly look like? Here he gets out of bed, because he has to go to work, here he mechanically dresses, half-awakely pours himself breakfast, formally says goodbye to the household and goes to work - to sit for hours waiting for a long-awaited smoke break or lunch break. Then this man, full of fatigue, goes home - to the disgusting home routine. There can be no talk of any creativity in his life! Everything for such an unfortunate person is automatic, everything is subordinated to the usual route - home - work - home.

And how does a person who has reached a high level of awareness live? His daily routine may be ordinary at first glance. He also has a job, a family, he also performs the usual set of actions: preparing food, making the bed. But everything he does is filled with meaning, brings joy to him and those around him. He is able to break patterns, follow the aspirations of his heart, live when necessary - risky, when he wants - calmly and measuredly. But everything he does has its own meaning, its own purpose. This is not a stupid and chaotic set of activities. Achieve awareness, make your life productive! The excellent literature will help you with this.

Danny Penman and Mark Williams wrote a best-selling book that captivated the minds of readers: Mindfulness. How to find harmony in our crazy world.

As Penman argued, mindfulness is achieved through meditative practices. Just twenty minutes a day of mindful meditation will give you the following benefits:

• the level of stress will decrease and the manifestations of depression will decrease;
• improve memory and self-control;
• blood pressure will decrease;
• the state of mind is normalized; Mark Williams' awareness implies good orientation in one's emotions, living in the current moment, managing one's own thoughts. How often do we get stuck in the past, scroll through the mental chewing gum: nothing can be changed, I am no longer capable of anything, I have suffered irreparable damage. Stop!

Try to understand yourself better first. Ask yourself the following questions:

1. When I felt pain.
2. When I was filled with joy.
3. When I was overwhelmed with anxiety.
4. When I felt relaxed.

Analyze your feelings about a particular situation, to different people. You can even start a diary. And during the day, write down what emotions and thoughts you had, how you reacted to certain circumstances. After a week, all records should be analyzed and thought about how you can improve the quality of your life.

Form a good attitude towards yourself, respect for your personality. Consider:

1. How often do you criticize yourself for wrong thoughts and actions
2. Are you trying to direct your feelings
3. Do I think my thoughts are bad
4. Do you judge yourself by your beliefs
5. Do you blame yourself for your disembodied fantasies? For foolish dreams.

Consider how often you become your own harshest critic. And if the critical remarks of others can be avoided, then you cannot run away from yourself. Try to forgive yourself for mistakes, for not being able to achieve something.

The psychologist also sees salvation from life's troubles in meditation, which will help you better understand yourself, learn how to put your thoughts in order. Scientists have long proven that meditation improves physical and mental health. psychological state. The meditative state is also achieved with the help of prayer - conscious and thoughtful. There have been studies that have shown that believers live longer. And scientists found an explanation precisely in the practice of prayers, which gave people rest, calmed the mind and relaxed the body.

The practice of mindfulness is very helpful! It helps not to get lost on the path of life, to clearly see your goal, to live happily and productively. You can do the exercises every day, it is not necessary to wait for the right moment. In the morning, afternoon, evening, try to perform every action meaningfully, do not waste time on trifles that annoy you and do not allow you to live happily. According to the great philosopher Osho, awareness is the key to understanding oneself and harmony with the world.

The Eastern sage is sure that you need to live in the current moment, performing each action thoughtfully, enjoying the moment. He also calls to focus not on the external, but on the internal. Don't be a puppet! If you're angry, you don't have to yell and make a fuss. Change the phrase: I'm not angry, but I'm angry. And if it's about you, then only you decide whether to be angry or not, how to react, how to respond. Osho is sure that you need to live in a state of relaxation. Only a calm view of the world can give you an answer to many life questions.

There are the following levels of Awareness:

Victim.
Such a person is always inclined to blame others for his problems - he often has a deterioration in health and well-being. He does not struggle with difficulties, but simply gives up
2) Wrestler.
He also blames others, but unlike the previous type, he fights with others - actively and assertively. Prone to heart attacks and nervous exhaustion
3) Seeker.
He is looking for a solution to the problem, suffers less from diseases, it is important for him to find a solution, to understand what is the reason for the failure.
4) Player.
Quickly analyzes the situation and instantly finds a way out? Differs in activity and purposefulness
5) Creators.
They create the surrounding space around them confidently, consciously, do not fight with the world, but cooperate with it. Such people are more likely to build their lives correctly.

Imagine a few people. The first man is a woman who cannot marry. She is convinced that all the men around her are boring and boring or dangerous, capable of using her people. Therefore, for a long time the woman is alone and is not even looking for new acquaintances.

What level of awareness has she reached? This woman is a victim. How can she change? To understand that the reason is not in the people around her, in their depravity and unwillingness to bring her joy, but in herself. As soon as she realizes that it is she who is clamped, distrustful, does not know how to arouse their interest, and so on, she will have a chance to change. She will come to the conclusion that you should start changing the situation with yourself. And, having gone a long and difficult way, she will be able to reach the level of the creator - to approach life playfully, look for positive moments, change the situation, first of all, changing herself.

Next situation. The man lost his job, there is nothing to feed his family.

A male victim would decide that the boss was to blame for everything, and out of grief could become addicted to drinking. A man - a fighter, also blaming the authorities, and even the state, would roll up his sleeves and begin to climb career ladder in another field. Such a man could achieve considerable success, but, due to his nature, he would have health problems in the end.

A seeker would treat the problem philosophically - such is life. Probably, over time, he would have easily found another job, but not the fact that it would have been better than the previous one. The player probably had good connections - among acquaintances and colleagues, and would easily and effortlessly find another job. The Creator would have been even more successful.

He would have been able to use all the advantages of the situation and would have considered failure with work not as a collapse, but as an impetus to development, to new unknown distances.

Due to what does the one who has achieved success realize his talents and overcome obstacles so well?

So awareness. Keys:

1. Meditation
   2. Taking responsibility for your own destiny
   3. Being in the situation, focusing on the current moment
   4. Meaningfulness of each action.

Let us all be responsible and wise creators of our lives. Let's not put off until tomorrow what can be done right here and now.

Remember that your destiny is in your hands. We wish you good luck.

Ecology of knowledge. Psychology: Shinzen Yang is constantly changing and improving his basic mindfulness approach, in which he tries to integrate all the main methods of contemplative practice of East and West into a single consistent system.

Shinzen Yang is constantly changing and improving his approach to basic awareness, in which he tries to integrate all the main methods of contemplative practice of East and West into a single consistent system.

He often says that he wants to do for contemplative techniques what Ken Wilber does for all branches of human knowledge. ULTRA (Universal Library for Training Attention) is the most recent version of his integrative system.

To begin with, I will give a few definitions as a context necessary for understanding ULTRA.

Mindfulness:

It is a certain way of paying attention to what is going on around and within you. It includes three core skills that work together:

The Power of Concentration: The ability to focus on what you consider meaningful at a given moment in time.

Sensory Clarity: The ability to see and unravel the threads of your sensory experience.

Equanimity: a certain kind of balance within awareness. It represents the golden mean between the suppression of sensory experience on the one hand and full identification with it on the other.

Sensory Experience:

It is what you see, hear and feel. Sensations include all bodily experience, both emotional and physical. The perception of smells and tastes are also bodily experiences.

"Note":

One way to develop mindfulness is through a clear perception of sensory experience and then a gentle concentration on it with an intensity that is suitable for you at the moment.

Mental label:

An option that can be used during "marking". These are words that name a specific sensory experience that you are currently focusing on. The words may be spoken aloud or only sound in your head.

Techniques:

Exercises that use concentration with focus on different objects and help you develop the power of concentration, sensory clarity and equanimity. With ULTRA you can master up to 16 various techniques depending on your interests and needs. Six of them include “noting” (“just look”, “just listen”, “just feel”, “note what is happening”, “mark “gone”, and “expand-compress”).

Mindfulness Practice:

A structure of practice that you need to follow in order to develop mindfulness. It includes four main elements:

daily formal practice,

Daily informal practice,

Periodic intensive retreats,

Periodic rethinking of the global picture (perhaps with the participation of a facilitator).

Benefits of mindfulness practice:

Reducing suffering

Increase in satisfaction

Understanding yourself

Opportunity to operate as efficiently as possible

Service to others out of love.

What is ULTRA

ULTRA is the latest formulation of the contemplative psychospiritual growth system developed by Shinzen Yang. It combines all the world's focusing techniques into 4 main themes. Each theme includes 4 main techniques (however, there are many auxiliary techniques associated with each theme).

Topics	Techniques
Accept yourself and the world Perceive sensory experience in its entirety	Just watch: observe the flow of visual information. Simply listening: watching the flow of auditory information. Just feel: observe the sensations in the body. Noticing everything that happens: observing all sensory experience.
transcend yourself and the world Touch something beyond perception	“Turn back” (conduct self-examination): try to realize or ask questions “Who am I?”, “Who sees?”, “Who hears?”, “Who feels?”. Marking “gone”: marking moments when a certain sensory experience or some parts of it have decreased in intensity or stopped altogether. Expand-contract: work with two fundamental forms of flow. Do Nothing: Completely abandon any intention to focus on something.
Show up spontaneously develop energy and creativity in what you do, say and think.	Move spontaneously: tune in to spontaneity as you walk, work, dance, etc. Speak Spontaneously: Attune to spontaneity while expressing through the voice. Think Spontaneously: Maintain a global unfixed state of mind. Spontaneous All: Do all of the named activities spontaneously together.
Cultivate the positive Selectively appeal to positive emotions, rational thinking, positive actions. Reconsider yourself, clear your mind and live in service to others.	Seeing the Good: Create and maintain positive mental images. Hear good: create and maintain positive thoughts (mental phrases). Feel good: find/create and maintain pleasant emotional and bodily sensations. Growing All: Doing all three of these things at the same time.

This table of techniques can also be represented as a single diagram: