See Hear Feel: An Introduction – Draft In Progress

Description

This article is an introduction to one of the standard techniques in Unified Mindfulness (formerly Basic Mindfulness). The technique is called See Hear Feel. Like MBSR, Unified Mindfulness is a modern, evidence-based system of mindfulness. The principles that underlie its structure are described in the document entitled What is Mindfulness? See Hear Feel is a form of noting. There are many other ways to do noting (i.e., the classical Mahasi system which is the original inspiration for See Hear Feel). In the Unified Mindfulness system, mindful awareness is defined quite broadly: concentration power, sensory clarity, and equanimity working together. From that broad perspective, any practice that, with time, elevates your base level of those skills counts as a mindful awareness practice. So techniques like Nurture Positive and even Do Nothing can be considered mindful awareness practices. Preface: Introducing See Hear Feel 3 Why Learn See Hear Feel? 5 What Is Mindful Awareness? 10 Labels Help You Monitor Experience 16 Labels Aid Noting 20 Labels Can Be Simple 24 Labels Can Be Flexible 29 Labels Are Not Necessary 33 Where To Start 36 The Four Okays 42 Required Vs. Allowed 47 Exploring The Five Themes 52 Can’t Go Deep 57 Noting In A Nutshell 60 Organizing Your Practice 68 Appendix: Our Options Have Changed (But Not Really) 73