CALM

Thanh Huynh, Aug 2014 (rev Dec 2016)

The mindfulness/insight practice can be summarized by the following acronym: C_A_L_M, the components of which have been presented here and there through out the free online course (www.minfulnessfreecourse.net). It primarily serves as a mnemonic to help remember them.

The short version:

C: Connect.

A: (check the) Attitude.

L: Let it be.

M: Mind your own business

The longer version:

(Pick from each letter one or two words that are most important to you if too many to remember)

C= Center, Cognize, CONNECT (and sustain): Center in the present by simply being completely conscious of (Clearly Cognizing) what is occurring at the sense-doors, including the body and mind doors. Connecting with a primary neutral object (home) such as the breath in order to stabilize the mind, without holding on to that object and missing other more predominant ones. Then keep this continuous by sustaining the attention there. It is like a spider resting in the Center of her web (the primary/home object), being still, yet alert, and aware of what is occurring anywhere in the web (secondary object), investigating the occurrence then gently returning to the center. When the mind is calm and collected, the spider can become one with the web.

A= ATTITUDE: Check the Attitude to detect any:

1/clinging (if the experience is pleasant),

or

2/judging, controlling or expecting it to be a certain way (if it is unpleasant)

or

3/feeling bored, vague, confused or not knowing what is happening (if it is neither pleasant nor unpleasant).

L= LET IT BE & LIFT: Let it be: allow that experience to take its own course, accepting it the way it is. "Lift" the energy by simply becoming interested in what is happening in order to understand its true nature.

M= MIND your own business: Mindfully observe life as it unfolds (within your body and mind), moment by moment. Establish Mindfulness within any of the Four Foundations (Body, Feeling tones, Mind and Phenomena, perhaps the most predominant experience in that moment). Leave conceptual reality in the background and focus on the ultimate reality ("hearing" instead of "birds chirping", "pressure, heat or unpleasantness" instead of "my back hurts", "sadness manifesting" instead of "I am sad"...), notice what happens to it (how it arises, changes and passes). Adopt the skillful attitude of having a joyous interest, relaxed yet alert, non-judging, non-expecting mind. Mind your own business by focusing on watching the fire of emotion in your own mind/body (reality that can be directly explored: "Anger") rather than adding fuel to it by revisiting the external circumstance that started it (memory: past experience, concept: "He makes me angry") or getting lost in what to do/what will happen (projection: future, concept: "I need to get even").

Use METTA (Loving-kindness) as a complementary practice as needed.