The more time you spend feeling the movements of the heart the more of your neurons will be wired to receive this rhythmic beat, the heart becomes a metronome synchronizing the whole of the brain.
Feel 3+ conscious breaths and/or 9+ heart beats whenever you perform a movement such as scratching your nose or shifting your legs without first consciously approving the movement.
Meditate on the most gruesome feeling you can imagine, let it rest in your mind until there is no longer any impulse to repel it. Now you no longer have to escape by seeking distractions whenever feelings like this arise since you have been immunized to the fear it causes.
It is okay to feel good while meditating on suffering, in so doing the suffering is sprinkled with connections to joy. When you see someone in distress you are allowed to feel happy that you are not them if you share your happiness to alleviate their distress, thus one can make everyone happy by meditating on those who suffer most.
By maintaining composure through pain you become a backbone of society supporting the next generation from falling into despair. Even scratching ones nose can be a harmful action of escaping distraction, bodily discomfort often arises from pain in the mind and a scratch inflicts potentially damaging bodily sensations that the mind can focus on to avoid reflecting on its internal state. Dare to feel the pain and it will be rendered neutral.
Neutrality is as joyful compared to the worst suffering as the highest pleasure is compared to neutrality. Choose what you compare to, by meditating on suffering you adopt a point of view that transforms boredom to bliss.
Mentally put yourself in the presence of who you want to be and adapt accordingly. How close in mind would your idol remain while you think mindlessly about petty issues? Listen!
Don't move at all when you wake up, instead lay perfectly still for a while, preferably until you fall back asleep. This technique is used to enter into out of body experiences, see The Phase e-book.
Updated on 2020-07-23.