1. Notice that thought?  – Look at it, let it be all by itself.  

2.  Notice that feeling?  Feel it, let it be all by itself.  

3.  Notice that there is an awareness that seems to remain no matter what thought or feeling is passing through.  Notice that this awareness will not save you from having thoughts or experiencing feelings.  So just go back to #1.

4.  When you think you are still seeking, go back to #1.

5.   When you think you are awake, go back to #1.  

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