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Please continue to record your observations in your journal. Set aside at least an hour for each one of these exercises.

Exercise Number One

Each time that you realize that the mind is experiencing some form of psychological suffering, mindfully observe the craving that is present in that moment. When we apply mindfulness in this manner the unskillful state of mind is no longer present! We are simply observing the impression -- or "wake" -- that the state left in the mind.  Next turn the attention immediately to mindfulness itself. Notice its quality. In other words, become mindful of the moment of mindfulness that just occurred. Directly experience the release from craving and suffering that arose when mindfulness was present. Allow your mind to fully experience this "free sample of nibbana."

Exercise Number Two

Spend some time purposefully observing ordinary intentions -- the intention to open or close the door, the intention to eat, the intention to speak; the intention to sit, walk, stand or lie down. Observe the feeling tone of intentions. Notice (some intentions are experienced as pleasant, while others are experience and unpleasant or neutral.

Exercise Number Three

In interacting with other people, notice intentions that arise in the mind toward those interactions.  Notice if those intentions are pulling you toward behaviors that are skillful or if they are pulling you toward behaviors that are unskillful. If you notice that you are intending an unskillful action then simply allow that intention to rise and fall in the mind without acting on it However, if you notice that the intention is skillful, first contemplate its suitability and if it feels right, then allow the behavior to take place.