appendix 1: preliminary/auxiliary practices (names only)

This appendix has only the names of the preliminary/auxiliary practices. For the full contents of the preliminary/auxiliary practices, see this appendix:

appendix 2: preliminary/auxiliary practices (full)

For information on what the preliminary/auxiliary practices are and how to use them, see this section:

preliminary/auxiliary practices

The list:

• do less
• sense now
• sense meta
• blend
• unblend
• be moved
• have experience
• feel your body
• feel your feelings
• relax muscles
• feel more
• feel what feels good and bad
• explore what you (seem to) know, understand, expect, remember
• put things into words, slowly, and maybe revise
• say or think truth
• explore *how* you’re thinking
• explore *how* you’re believing
• explore *how* you’re expecting
• attend to things and sensations
• imagine
• move grossly the “attention/thinking” muscles
• notice and light move/influence the subtle “attention/thinking” muscles
• interrupt thought
• be breathed
• interrupt anything
• concentrate perfectly on something
• be here, now
• just this
• do deliberately
• meaning-making
• meaning-dissolving
• fill-in-the-blank
• wonder about something
• pose a question
• incline towards answering a question
• find a disendorsed belief
• notice yourself talking to yourself
• notice the experience of other-ness
• notice “feared truth”
• reason with yourself
• jump
• sequence
• bodymind talks
• explain something
• the beginning of explanation
• purposefulness
• articulation
• single word
• subtle and fast
• hard to attend to
• problem and solution
• be there for yourself
• be there for yourself, age-appropriately
• be a mother, father, big brother, big sister, mentor, teacher, most-trusted-friend-to-yourself, age-appropriately
• counterfactual resourcing
• counterfactual avoidance
• imaginary conversation
• imaginary self-insert conversation
• planning
• goals
• todo lists
• ideal day
• positive and negative motivation and evaluation
• inner conflict
• inner confusion
• self-soothe [jd]
• relax [jd]
• think with your body [jd]
• live lightly [jd]
• trust your body, trust your mind [jd]
• don’t run away from the present / explore the present / return to the present [jd]
• feel your feelings [jd]
• label [jd]
• find good, find bad [jd]
• embrace nebulosity [jd]
• welcome experience [jd]
• examine avoidance [jd]
• do what feels good
• patiently wait with what feels bad
• patiently wait with “something’s bad but don’t know what or where”
• uncrush crushed desires
• physically dramatize, physically act out
• explore the experience of masculine gendered power
• explore the experience of feminine gendered power
• explore the experience of feminine gendered intimacy/connection/compassion/warmth/love
• explore the experience of masculine gendered intimacy/connection/compassion/warmth/love
• explore childlike power
• explore childlike playfulness
• explore childlike connection, love, etc.
• explore masculine gendered sensuality
• explore feminine gendered sensuality
• explore masculine gendered desire
• explore feminine gendered desire
• go crazy; dance, flail, yell, jump, fuck
• explore not orgasming; explore magnifying sexual desire/arousal/motivation
• do something all wrong; do something incorrectly
• explore joy in another’s success or happiness
• explore reluctance to forgive; explore grudgingness
• hang out with “chakras” and extremities
• attend to nonsymbolic cognition
• attend in, on, or outside the body
• just sit or stand, deliberately, reflectively, actively, with perfect posture
• facilitate drive, motivation, grit; psych yourself up to *do*
• plan with your whole body, not just your head
• feel your plans/intentions/goals change (or not) in your body
• change an intention, plan, or goal
• figure or dont
• do something without asking permission
• be actually good to someone without their consent
• solve or dissolve
• directness or indirectness
• explore a conflicted desire
• concretely imagine
• reminisce
• desire backwards
• counterfactual desire
• notice interjection
• retrospective self-giving
• honor or respect all of your desires
• notice distantly related yet contradictory desires
• notice unreflective automaticity
• pose questions to yourself
• explore having two different things in mind simultaneously
• what you want, you want
• body agreement
• play games with symbols( e.g. words)
• question problem basis
• give up; let go; fail completely
• scan in, on, or outside the body (body scan; environmental scan)
• take a break
• watch for beginnings (of awareness of sensing and knowing)
• watch for endings (of awareness of sensations)
• watch for changes (in knowing/seeming/expecting)
• watch for “was there all along” experiences
• watch for “real reasons (for doing/being/feeling)” (that were “previously just out of view”)
• quiet, stable, fine-grain examination
• freewrite
• parts
• goodness of badness
• soften
• chain questions
• beginnings and endings
• stability and change
• explore symbolic mediation, lack thereof, and how you might take a break
• chose enjoyment
• chose nonverbal
• flesh out worlds
• solutioning worlds
• getting and gearing
• dwell in safety
• be insane
• be bad
• be good
• be out of control
• ask about goodness and badness
• be as human as you happen to be, right now
• counterexample
• perspective-taking
• encourage it; egg it on
• leave your comfort zone or explore leaving your comfort zone
• explore doing what feels wrong to do
• try temporarily letting go of your sacred objects, your sacred touchstones
• temporarily and briefly block resist refuse some impulse/urge/inclination/reflex/action/doing
• study your sensations as such for the purpose of understanding
• be liminally verbal; on the edge of almost not quite words/language
• identity
• noninterference
• be a self-friend
• take a long, slow, dreamy walk in a safe place
• study
• seeping into; keeping company
• describe
• explicate/articulate
• bare sensations as such
• mind-only
• acquiesce
• give X exactly what it wants
• become
• relevance
• state awareness
• safe fear
• explore intuition
• question inner things
• minimality
• have fun
• be openminded
• ok to hate
• shackles
• feel all towardsness
• your heart sing
• exhaustivity/comprehensiveness/systematicity
• go down a prefab list
• locate a deep felt sense [h]
• compare/align sensory streams [h]
• iteratively examine motivation [h]
• refactor agency [h]
• invent a concept [h]
• mindful hygiene [h]
• mindful eating [h]
• examine time [h]
• do it more slowly [h]
• hug yourself [h]
• want everything [h]
• want nothing [h]
• disclaim (and reclaim) volitionality
• take a break
• listen
• imagine/hallucinate
• desire factoring
• explore dimensions of phenomenology
• pain of lack
• wanting versus liking
• resource testing
• only this moment
• exactly what it needs
• as a friend
• querying ability
• its job, it’s goal
• bad counterfactual actuality
• state/find the X
• seek implicit understanding
• seek explicit understanding
• find the sparkle
• intention
• counterfactual closure
• stretch [h]
• connect deeply with purpose/value/meaning/goodness [h]
• notice the past [h]
• notice the future [h]
• notice discomfort [h]
• attention pulled
• volitional attention
• liminal/nonverbal
• curiosity for disagreement
• resist attentional capture (1)
• resist attention capture (2)
• balance foreground and background:
• look past (interpretive) overlays
• the really truly possibly really good in the bad
• the chakras
• microcosmic orbit
• bad to know/understand/see/be-able-to-tell
• homomorphic ostension or reference
• being/from
• somatic refactoring
• explore the body
• fix/solve/solve
• provenance and historical explanation
• looking/checking with what you already have
• personal evaluative comparison
• meaning
• ghost/energy hands
• fractured reality
• look down through the body
• look at the back of you head
• be (pop?) zen
• stop trying to escape the now
• take a break
• collect simultaneous attentional objects
• ghost/energy body
• acceptance
• instantaneous immortality
• expand
• broken phenomenology
• inability/can’t/ability/can
• stimulate all your senses [a]
• minimize sensory input [a]
• shackles
• exertion [ae]
• don’t despair [j]
• dwell in unknowing/uncertainty/confusion [j]
• play a character [h]
• stream-of-consciousness writing [h*]
• explore gratitude [h*]
• explore courage [h*]
• mindful pooping [h*]
• do something uncomfortable or difficult [h]
• notice your voice [h]
• consider death [h]
• be broken [h]
• affirm everything [h]
• catch flinching [h]
• maybe [j]
• temporarily stop planning
• talk to yourself as if [j]
• reinterpret [h]
• notice what, notice how [h]
• back to the drawing board [h]
• do something symbolically meaningful [h]
• devise new/better/relevant auxiliary practices [h ht j]
• explore/refactor the concept of meditation itself [h]
• forgive [h]
• repent [h]
• pray [j]
• fart around [j]
• tingles and non-tingles
• hold contradictions [h]
• check out
• get absorbed in something
• constrain yourself [j]
• sleep on it [j]
• surround yourself with beauty/goodness [h]
• pray to be and/or have and/or have happen
• embrace the [almost completely intolerable] “cringy inner chaotic hellscape”
• “enjoy” the [normal] almost perfectly intolerable infinite[ly and critically] bad electrically agonizing awful cringe
• try enjoying it [h]
• just [actively] sit, bravely and skillfully
• let whatever happens happen
• let you attention dance
• be shameless[h]
• time off [j*]
• respond with “maybe” [j*]
• notice the ways in which you are safe
• allow yourself to be doubtful
• endure
• recurring dreams
• permission
• not allowed
• posture continuum
• physically exhaust yourself [h]
• examine a flower or a leaf or a stone [h]
• chat with/talk to your X-year-old self [h]
• be someone else [h]
• locate the tragedy/mystery/joy/etc in X [h]
• notice what’s forbidden [h]
• trace the origin of X [in oneself] [h]
• make a list of everything [h]
• list possibilities [h]
• do whatever is necessary to X [h]
• locate the sacredness of X [h]
• notice feeling connected to or disconnected from others & self & nature/world/environment [h]
• adopt a rigid moral code [h]
• dissect language [h]
• pay attention to the X content of communication [h]
• pay attention to the Y content of communication [h]
• play with “X happened to me” vs. “I chose X” [h]
• what pattern is X part of? [h]
• notice that you’re already enlightened/perfect/fine/good/good enough [h]
• write a song/poem/rock opera [h]
• study the cringe as if you were a scientist [h]
• notice what happens when you notice [h]
• cultivate/dwell in solitude [h]
• take solace in the journey [j*]
• connect with proximal ideal future concretes [aj*]
• improvise, or see/frame your life as improv [j]
• ask for what you want/need [j]
• make small, little bets [j]
• shake, shiver, quake [aj*]
• release all technique
• release all conceptions about how the mind works or should work
• mind doing and state release
• no mind
• no self
• flat mind [j*]
• no containment
• no boundaries
• no thought
• no people
• no things
• no time
• no space
• embrace identity
• already dead
• right before you start
• forget how to think
• psychic how to think
• psychic how to meditate
• simultaneity
• sequentiality
• play with vibe
• inner safety
• no nos
• trust your perceptions
• honor mediate wrongness
• call bullshit
• remember relevant assertions
• notice judging/blaming [h]
• notice pressure [h]
• notice support [h]
• have patience
• not too much/too large
• immaculate provenance
• total responsibility
• strategic deferral
• don’t overthink things [j]
• unsurprising-surprising dissolve
• comfort yourself [h*]
• separate (don’t) want/might (to) be true [h]
• sort out good & bad [h]
• get comfortable [j]
• spotting [aj*]
• basis
• privilege effortlessness, costlessness, and intuition
• ask who/with/what/good/bad [h]
• no good, no bad [h]
• embrace imperfection
• embrace “analog”
• meditate poorly; meditate incorrectly
• tinker
• feel broken
• ask for whom
• forgive yourself [j]
• trust [j]
• let yourself be supported [j]
• abandon reason [j]
• walk it off [j]
• experience the elements [j]
• follow the signs [j]
• breadth-first [h]
• depth-first [h]
• think nonverbally [h]
• notice unconscious patterns [h]
• play [h]
• keep going [j]
• where and when
• concreteness/abstractness
• be impulsive [j]
• from fear or love [j*]
• ignoring and listening
• how do you know
• commit (for the purpose of potentially dissolving)
• love, compassion, sympathetic joy
• error perspective
• find your can’ts
• deathbed
• other people
• revisit things of the past [h]
• picture your child, having your childhood [aj]
• assume you have no idea what "play" is [aj]
• safe to look
• better than this
• more or less real
• younger or older
• good/bad forwards/backwards
• really real
• let itself
• models [h]
• deeper
• underneath
• unknown unintended consequences of omission and commission [m]
• safe anger
• stay in (the) flow [j]
• reactions
• self-censoring
• feedback loops [b]
• plan evaluation [j]
• listening and ignoring
• no language [h]
• open mind
• already-ness
• reaction owning and backlog
• cry
• experiential envelope
• ongoing teleportation/slide attempting
• entirety of the thing
• infrequently attended
• standing tall
• say a thing is something [m]
• body on mind
• according to whom
• lightly experimentally intensify
• something wildly different
• won’t
• overall
• how
• pairwise cross-correlate long-range disparate body discomfort points
• completely check out; play
• forget
• try on X
• strange believing and seeming
• radical intuition
• terrible truths
• seek beauty
• seek your aesthetic
• sensory landscape
• ability lack identification
• ability building
• appreciate X
• enjoy X
• directness
• learn from your mistakes [j]
• love
• current limitations
• in-this-moment inabilities
• explore temporal continuity
• slow it way down
• do it without skips or jumps or gaps
• break it into syllables
• do subtle
• gravity, bone, and muscle
• posture differential [h]
• don’t overthink things [jd]
• make your body available [h]
• stop holding [d]
• check in with yourself [h]
• underthink [d]
• think ahead [d]
• don’t overthink things [jd]
• surrender [jd]
• allow [jd]
• be patient [jd]
• commune with the plants [jd]
• commune with nature [jd]
• align yourself with the natural flow of nature / the natural world [jd]
• love [jd]
• enter your heart space [jd]
• don't do [d; “metaaux”]
• do not [d; “metaaux”]
• passively have happen; already the case [d; “metaaux”]
• wait and see [jd]
• slow down [jd]
• listen to nature [jd]
• meditate with crystals [jd]
• prioritize being over doing [jd]
• prioritize feeling over thinking [jd]
• let things get messy [jd]
• take the dive [h]
• use your strength [h]
• rest in restlessness [h]
• get underneath the level of story [jd]
• notice directness or indirectness
• thing behind the thing or bask directly
• bask in the goodness of badness
• everything against everything
• total self-consensus
• pattern attending
• total ordering
• top down unilateral vs top down listen vs bottom up
• collect past self-resolutions
• selectively embrace the dark side and feel/enjoy/appreciate its power
• problem behind the problem
• let go and rest in self-earned self-trust
• mechanism
• voice
• rub your face
• verbally distill
• imagine the worst
• explore an aftermath
• identify the/an ideal
• causal chain
• map or territory
• encodings
• look for how to non-manage
• look for “if could only just X”
• jiggle [h]
• thus [b]
• have fun with the practice [b]
• play with the practice [b]
• mind, body, world [h]
• outside
• surety
• cradle
• non-second-order believing and wanting
• wretchedness
• late-stage freakout or triggering
• systematic suffering
• notice grasping/accumulating versus suffering
• suffering party
• 24-7 suffering party
• suffering permission
• drama and non-drama
• explore intertemporal self-consistency
• fantasy ideal maybe with realistic swapping
• solutioning dependency checking
• contingency
• otherwiseness
• need/bad to (not) believe
• postural pull [m*]
• gestural expansiveness [m*]
• impartial part helping
• assume even worse/worst
• be a baby, be prenatal
• the opposite
• fantasy ideal
• counterfactual replacement
• truths, etc.
• forward vs backward
• desire, etc.
• philosophical meta
• alternatives explanations
• concrete memories
• options, pros and cons
• trigger yourself
• intuition
• counterfactual past additions
• memory/imagination triggering
• urges and impulses
• three-dimensional, unforced scanning
• be gross [h]
• notice expectations [h]
• drop expectations [h]
• just do what you gotta do [h]
• eat the shadow [s]
• awareness of space, time, possibility [h]
• imagine variants [h]
• more body do [h]
• be loved [h]
• safe shame [h]
• safe fear [a]
• safe rage [a]
• safe joy [a]
• safe grief [a]
• safe turn-on [a]
• pretend up is down and down is up [mo]
• notice care [h]
• explore subtle posture [h]
• minimum enjoyable wiggle [a]
• yesterday [h]
• tomorrow [h]
• today [h]
• pleasure [h]
• reflective posture [h]
• vocalize [h]
• be animal [h]
• treat yourself [h]
• remember next weekend [mo]
• be perfectly still [h]
• dormant energy [h]
• rhythmic movement [h]
• examine details [h]
• try on mythologies of yourself [h]
• value build-up [n]
• meditation + physical activity [h]
• backwards [a]
• violence [a]
• sit quietly in a room alone [jd]
• let yourself have opinions [jd]
• be entitled to your feelings [h]
• ask your "stupid" questions [jd]
• go see a therapist [jd]
• cross train [d]
• practice/train [d]
• unpractice [d]
• be as irritated as you are, no more or less [*mo]
• be no less X than you are [m]
• be no more X than you are [m]
• ask for help (solo) [jd]
• use profanity to describe things [m]
• be profane [h]
• FUCK SHIT DICK CUNT [h]
• go all-in on whatever’s happening right now [h]
• explore and rest in points/manifolds of disconnection [h]
• ok to escape, ok to hide [h]
• be with experience in a good way [jd]
• meta-thinking [h]
• stop thinking [jd]
• instajudge [mo]
• accepting resistance [mo]
• find your voice [h]
• be alone [h]
• seek help [h]
• rest in selfhood [h]
• follow your instincts [h]
• here & not here [h]
• hakuna matata [mo]
• I still can't find a fucking problem anywhere [mo]
• peers and nonpeers [h]
• how are you doing? [h]
• sit with the question "what if I'm wrong?" [*mo]
• too much, too little [h]
• everything is ok [h]
• mourn [h]
• forget [d]
• super satisfying [d]
• pushing & pulling [h]
• what is this drug? [mx]
• watch for reactivity [h]
• DIY p3 and/or p8 [h]
• best attention [h]
• pay atentionto detail [d]
• own your shit [h]
• confront it gently [h]
• taxonomize phenomena [h]
• be fluid [h]
• disobey [h]
• go orthogonal [h]
• ntention shaping [h]
• only action [h]
• dream big [h]
• be generous [h]
• look for what’s missing [h]
• compose a will [h]
• befriend [h]
• wrong [h]
• disconnected value [m]
• the big picture [h]
• identify the different forces at play [h]
• repeat an error [h; gpt-3]
• repeat a success [h; gpt-3]
• reverie/daydream [h; gpt-3]
• focus on what feels best/worst/neutrally good/bad [h; gpt-3]
• focus on the good/bad of a past event [h; gpt-3]
• concentrate on something to the exclusion of all else [h; gpt-3]
• engage in overt positive/negative self-talk [h; gpt-3]
• engage in covert positive/negative self-talk [h; gpt-3]
• allow yourself to be emotionally affected (be susceptible) [h; gpt-3]
• allow yourself to be intellectually influenced (be vulnerable) [h; gpt-3]
• losing control [h; gpt-3]
• masturbate [h; gpt-3]
• origins and name [h; gpt-3]
• all of it [h; gpt-3]
• balanced perspective [h; gpt-3]
• totality [h; gpt-3]
• offer help, accept help [h; gpt-3]
• do something that will definitely work
• funny laugh [h; gpt-3]
• try on new identities [h; gpt-3]
• get curious about what’s going on inside you [h; gpt-3]
• deeper than that [h; gpt-3]
• undo [h; gpt-3]
• not neutral [h; gpt-3]
• footsteps [h; gpt-3]
• not the only thing [h; gpt-3]
• how do you experience things [h; gpt-3]
• private wisdom [h; gpt-3]
• responding and initiating [h; gpt-3]
• error message [h; gpt-3]
• other people’s minds [h; gpt-3]
• camouflage [h; gpt-3]
• what is the model here? [h; gpt-3]
• just go with it and see what happens [h]
• keep doing what you're doing until there is something better to do (without necessarily specifically looking for some better thing) [h]
• opposite [q]
• create affordance [d]
• active & passive thinking [h]
• implications/inferences
• presuppositions
• premises
• conclusions(s)
• upstream implicatoins/inferences
• mechanism
• intrinsic motivation
• someone else
• first feel
• age
• spend time with the parts that feel younger
• how
• let it come to you
• exhaustivity
• binaries and mutual exclusivities
• nebulous counting
• enumerating nebulous pushing
• start time
• slowly
• first or already
• delta
• knowns
• give up how
• ask for help [j]
• necessary connections
• body questions
• spacious eye relaxation
• seek sensory wonder in the "external" world
• intend versus will
• need imagining [m*]
• walk five miles
• why not already
• safe to know, to understand, to look, to be able to tell
• solve or dissolve
• right here, right now says
• let a bodypart come to you
• waiting, here and now, things come to you, periphery
• waiting, raw/bare sensations, things come to you, periphery
• waiting, one point, things come to you, periphery
• waiting, everything, things come to you, periphery
• have a despair party
• have a negative emotion party
• spatially localized attention conceived as such [tcs]
• "external world"
• "take a snapshot"
• primary and secondary attention
• meditation *not* conceptualized as such
• erroneous conception
• counterfactual past futures
• similarities in possible future plans
• proximal and concrete alternatives
• concrete first steps
• goal loops
• real/my version
• fantasy forward
• same world
• milliseconds before
• milliseconds first
• give it directly to yourself
• what already having would be like
• badness of not
• causal history join
• intellectual/immersive recollection
• upstream causal intervention
• what you're already paying attention to
• bring to you
• interest, boredom, curiousity
• see what your mind is already doing
• look for what you're not supposed to know
• riding a bike
• meditate like [xx]
• loose, tall, still
• talk about the right thing to do in practice
• be open to the possibility of miracles [j]
• coordinate with breathing [h]
• consider doing something else [ct]
• slow down [j]
• check your notifications [h]
• watch porn [h]
• spend an hour on facebook/twitter/reddit/instagram/etc [h]
• zone out [h]
• scroll through p/a list without doing any [m]
• do not do this practice [d]
• best order [h]
• explain using different words [h]
• explain in a new way [h]
• rest in freely available, no-strings-attached goodness [h]
• find contention [h]
• start over [h]
• logical endpoint [h]
• systematically recount [jd]
• offer 1% [aj]
• find missing concepts [jd]
• call your mom [mo]
• call your dad [mo]
• notice obstruction [h]
• hate
• empty justifications
• weighty feeling/memory
• let your body solve it
• body and head
• X milliseconds before
• first X milliseconds
• deciding border
• meditating border
• finer grain
• try treating change like digital logic
• note sense of safety [aj]
• hold self-distrust [mo]
• manifest rage at self [mr]
• mine not mine [mo*, jd*]
• unblocking via movement [aj]
• hide under a blanket
• explain yourself to a small child [mh]
• set a good example [mh]
• make a bucket list [jd]
• vocalize an opinion [jd]
• vocalize a (seeming) truth [jd]
• articulate an opinion [jd]
• articulate a (seeming) truth [jd]
• toggle worldviews [mh]
• what are the options? [jd]
• mortality/fragility party
• 24-7 mortality/fragility party
• uncertainty party
• 24-7 uncertainty party
• (no escape from) actually/really/truly caring/wanting/desiring party
• 24-7 (no escape from) actually/really/truly caring/wanting/desiring party
• paranoia party
• 24-7 paranoia party
• horror/terror/fear party
• 24-7 horror/terror/fear party
• would it be fun? [*]
• have you tried enjoying it? [*]
• perceive with body part X
• what body part X wants
• origin
• look without looking
• look without pushing and periphery
• adult/new/old percentages
• light intention
• age
• after infinite self-care
• subtle energy
• really/​actually/​truly want [*]
• starting over
• do them nonverbally, telepathically
• self-trust
• check-in
• make space for the original argument
• follow [the feeling of] X back in time (memories, etc.)
• find your way back
• squishy body that sloughs
• no escape
• in (personal, custom-built, bespoke) hell
• no!
• do/block with a feather
• keep company, hang out with [restatement]
• align with it [restatement]
• best could have gone
• cause the bad thing
• make it worse
• allow yourself to care [about it]; admit you care [about it]
• let badness be permissible in your universe
• X Y (just sit)
• let the body learn from “every pore and direction”
• self-updating
• be true to yourself
• if you were already liquid, structurally fluid
• eye phosphenes and blobs
• what's actually going to happen
• (positive) counterfactual historical tree
• abandon (all) hope
• effortlessly, costlessly, always-already aware
• passive meditation
• demonstrate it
• where
• when / temporally "catch" it
• fist
• left out
• helping listen
• better movement/​stillness
• if no longer
• surrender to better ordering
• all the time in the world
• solve like gravity
• allowing salience
• beauty
• ("just") guess
• until not fucked (up) [kq]
• baby yourself
• don't immediately leave
• release reality
• notice doing
• simply notice
• wrong direction
• keep it around
• extra body parts
• enjoy it
• don't push it away
• mistrust optimism/​hope
• live without hope
• if not now
• enjoy muscle tension
• do what's not allowed
• transgress
• body hang check
• be outside
• welcome anxiety
• treat it as infinite
• flow downhill
• instead of
• surely anxious
• choiceless awareness
• redirect attention
• environmental attentional pull
• surely "something bad[-feeling]"
• "maybe this is it"
• worst of
• ask it to stop
• don't make it worse
• plausible and benign
• emergency yes no something else
• jaw tongue check
• vigilance and suffering
• make friends with your digestion
• quiet mind reveals the now
• boredom
• what's already there
• lay all your cards on the table (h)
• trust the instantaneous body
• become a connoisseur/​gourmand of suffering
• luxuriate until
• jawbone