Homework Schedule
Skillful Effort
Please continue to record your observations in your journal. Set aside a meaningful period of time each day to practice these exercises.
Exercise Number One
The most effective way to avoid the arising of unwholesome mental states that have not yet arisen is to "stand guard at the sense doors." We need to pay bare attention to each sense impression as it occurs. We allow each sense impression to rise and fall without being led astray by any corresponding feelings or perceptual distortions.
Exercise Number Two
Once you note that an unwholesome mental state has arisen, observe that mental state with bare attention. That noting is a moment of mindfulness, which a wholesome mental state. If the unwholesome mental state was weak and not allowed to increase, the mere noticing of it may be enough to dissipate it.
If you fail to notice unwholesome mental states quickly, they gather strength and you must drop everything and pay total attention to them. Try reflecting on the harm they cause and the impermanence of whatever triggered them, or replace them with positive thoughts. If this fails, then invite it in, get to know it directly, with kindness and gratitude, and with compassion for yourself.
Exercise Number Three
Cultivate wholesome thoughts by recalling how helpful such thoughts are and by deliberately creating thoughts of friendliness, determination, patience, and so forth. Recall events in your life when you befriended another person (perhaps a total stranger) or performed an act of spontaneous generosity. And then be prepared to bring those wholesome thoughts to mind when an appropriate opportunity present itself and invites a response.
Reflect repeatedly on your actions and on the results your actions bring. Continually ask yourself, "What, in this moment, am I cultivating?"
Exercise Number Four
Resolve to lead your life, for one hour, for one-half day, or for one day to do things that lead to: