The practice
Watch where the mind goes. The moment you notice it has settled on something — anything at all, pleasant or dull — leave that immediately. Do not choose where to go next. Notice, leave, notice, leave. Never let it make a home.
What it works on
The simplest instruction in the whole text and among the most effective. There is nothing to concentrate on and nothing to attain; there is only the repeated refusal to settle, and the text says thoughtlessness follows from it.
Notes
- Do not be discouraged by how often you have to leave. Frequency here is a sign of alertness, not failure.
- Works as well walking as sitting.
Practise gently
Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.