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Commit to Sit: Into the World

7 Exercises for Taking Your Practice into the World

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Use these exercises for a few days each month to help you maintain clarity, compassion, and mindfulness throughout the full range of your experience. Exercise 1 Practice acting on the thoughts of generosity that arise in the mind. Exercise 2 Determine not to gossip or speak about a third party who isn't with you at the time. Exercise 3 Pick a person in your life that you usually ignore or feel indifferent to. Consciously pay attention to them and make them an object of your metta Exercise 4 Observe whatever desire arises strongly in your mind. Note whatever emotions you feel associated with it (such as loneliness, fear, longing, boredom, and so on). Exercise 5 Use times of suffering or unhappiness as opportunities to pay particular attention. What are the sources of discomfort? Is an expectation not being met, or a desire going unfulfilled?

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