The Little Book of Being

1. Natural Awareness: Effortless Presence

Natural awareness is a way of knowing and a state of being wherein our focus is on the awareness itself rather than on the things we are aware of.

Inherent human capacity. Natural awareness is not something to be acquired, but rather a state of being already present within us. It's a way of experiencing the world where the focus shifts from the objects of our attention to the awareness itself. This state is characterized by relaxation, effortlessness, and spaciousness.

Markers of natural awareness:

• Mind is aware without effort
• Mind is like wide-open space
• Awareness without identification
• Mind feels at rest
• Contentment not tied to external factors
• Being without agenda

Rediscovering the natural. Many people have had glimpses of natural awareness, often in childhood or during moments of deep relaxation or absorption in nature. The key is to rediscover and cultivate this inherent capacity through specific practices.

2. Mindfulness Spectrum: From Focus to Spaciousness

There are multiple ways in which to be aware: from the effortful to the effortless, from the narrowly focused to the wide open and spacious, from awareness of objects to objectless awareness of awareness.

Awareness continuum. Awareness practices exist on a spectrum, ranging from focused attention to open monitoring. Focused awareness involves deliberate concentration on a specific object, while flexible awareness expands attention to include various objects. Natural awareness, at the far end, emphasizes awareness itself, without focusing on specific objects.

Three types of awareness practices:

• Focused Awareness: Effortful, narrow, object-based
• Flexible Awareness: Variable effort, both broad and narrow, object-based
• Natural Awareness: Effortless, broad, objectless

No hierarchy. It's crucial to understand that these practices are not hierarchical. Each type of awareness practice has its own value and can be used at different times, depending on individual needs and circumstances.

3. Beyond Mindfulness: The Natural Awareness Shift

The natural awareness view and practices that so changed my life and healed deep wounds inside me are not generally being taught in the secular mindfulness world, except implicitly.

Relaxing effort. While classical mindfulness often involves effort to maintain focus, natural awareness emphasizes relaxing that effort and simply resting in awareness. This doesn't mean doing nothing, but rather tuning into the awareness that is already present.

Broadening attention. Shifting from a narrow focus to a panoramic view can also invite natural awareness. This involves taking in the whole scene, rather than focusing on specific details.

Dropping objects. The most significant shift is moving from focusing on objects (like the breath or thoughts) to objectless awareness, where the focus is on awareness itself. This can be experienced as that which contains everything, that which knows, or that which simply is.

4. Emotions as Teachers: Trusting the Healing Process

With both classical mindfulness and natural awareness meditation practices, emotions often surface, as if they are plants longing to grow toward the light.

Safe space for healing. Difficult emotions often arise during meditation, seeking the light of awareness. A fully aware mind is a safe space, free of attachment and aversion, where healing can occur.

RAIN technique:

• Recognize: Label the emotion
• Allow: Let the emotion be present
• Investigate: Explore the physical sensations and thoughts associated with the emotion
• Non-identification: Don't take the emotion personally

Salt in the lake analogy. A strong emotion can feel overwhelming in a contracted mind, but in a spacious awareness, it can dissolve like salt in a vast lake. Broadening attention and casting a sidelong glance at the emotion can also help.

5. The Trap of Clinging: Letting Go to Find Freedom

Natural awareness doesn’t increase. Clinging lessens.

Non-clinging is key. The more we try to hold onto natural awareness, the more elusive it becomes. The key is to let go of our grasping and allow the state to arise and pass naturally.

Dropping the banana analogy. Like a monkey trapped by a banana in a coconut, we often cling to desires and emotions, preventing our freedom. Awareness allows us to recognize when we are caught and to drop the banana.

Caught or free? We can learn to recognize the two modes of being: caught in our thoughts and emotions, or free from them. The goal is to train our minds to recognize that letting go feels better than clinging.

6. Cultivating Compassion: The Heart of Awareness

For as long as space exists and sentient beings endure, May I be the living ground of love for all beings.

Inherent compassion. Compassion, the desire to alleviate suffering, often arises spontaneously in conjunction with natural awareness. This is because natural awareness is connected to non-clinging and a sense of interconnection.

Compassionate response. Like the sun offering its rays, natural awareness can lead to a compassionate response, where we are moved to act with kindness and wisdom.

Heart awareness. We can also practice natural awareness from the heart, imagining that our heart is the seat of awareness and letting positive emotions radiate out into the world.

7. Living Ethically: Aligning Actions with Awareness

Though my view is as spacious as the sky, my actions and respect for cause and effect are as fine as grains of flour.

Ethical foundation. Ethical behavior, based on respect and non-harming, is essential for a meaningful life. Living in integrity improves our meditation practice, and in turn, our practice helps us to live more ethically.

Ethical guidelines:

• Not killing
• Not stealing
• Not lying
• Wise consumption
• Healthy sexuality

Cycle of integrity. As we practice and gain insight, we naturally want to act in ways that align with our values. This creates a positive feedback loop that strengthens our ethical foundation and enhances our well-being.

8. Informal Practice: Weaving Awareness into Daily Life

The more skilled we become in meditating with natural awareness, the more natural awareness becomes a familiar companion who shows up regularly in life.

Formal vs. informal. Formal practice involves setting aside time for deliberate meditation, while informal practice involves bringing awareness into our daily activities. Both types of practice are essential for embodying natural awareness.

Glimpse practices. Short practices that can be done at any moment to access natural awareness. These can be used during meditation or in the midst of daily life.

Daily life practices:

• Do nothing: Take time to simply be, without agenda
• Hang out with children: Join their present-moment awareness
• Find flow: Engage in activities that create a sense of timelessness
• Tap into nature: Connect with the peace and beauty of the natural world
• Practice with pets: Share their simple contentment
• Shift while driving: Transform your commute into a mindful experience
• Wash dishes with awareness: Turn a chore into an opportunity for presence

9. The Power of Reminders: Anchoring Awareness

Natural awareness is always here for you.

External cues. Use visual reminders, quotes, or prompts to bring awareness to the forefront of your mind throughout the day. These can be placed in your home, on your phone, or worn as jewelry.

Examples of reminders:

• Artwork that induces peace
• Meaningful quotes on sticky notes
• Images or words of wisdom on your phone screen
• Bell-ringing app on your computer
• Ribbons or jewelry on your wrist

Changing reminders. Because our minds can become habituated to reminders, it's important to change them up frequently to maintain their effectiveness.

10. It's Okay: Embracing Imperfection on the Path

Only one thing made him happy and now that it was gone everything made him happy.

Humanity is key. Even after years of practice, we will still have moments of frustration, anger, and self-judgment. It's important to remember that we are human and that these experiences are part of life.

Acceptance and self-compassion. Instead of beating ourselves up for losing touch with natural awareness, we can practice acceptance and self-compassion. This allows us to return to the path with renewed energy and kindness.

Ordinary life is lovely. Even mundane activities can be sublime when we show up for them with awareness. The goal is not to achieve a permanent state of bliss, but to cultivate a deeper appreciation for the present moment, whatever it may bring.

Last updated: March 16, 2025