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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
There is no accuracy to aim for here and nothing to beat. Every dot means you got back to the bank, and that is the entire scoring system.
People who are hard on themselves will turn anything into a test, and a test is the one thing that will wreck this. You are not aiming for a tidy…
If a river on a summer afternoon does nothing for you, use something plainer. Counting the traffic from a porch, or standing outside a shop counting how many people walk past, does the same job.
Metaphors are personal and there is no prize for liking the poetic one. Some people take to it straight away when it is a road and a stopwatch…
Run it for about ninety seconds, stop, and see how that was. Short and repeated beats one long sit, especially if sitting still is not your strong point.
A minute and a half is short enough that a restless or reluctant person will agree to it, and long enough for something to happen worth talking…
If the page is covered in dots, that is not a mind that failed to settle. That is the number of times you came back.
Nearly everyone assumes the aim is a quiet head and then quits when the head refuses. Change what you are counting. Quiet is not something you can…
If the language of mindfulness puts you off, drop the language. Call it noticing what your mind is doing, and use it anyway.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Some people hear anything that sounds spiritual and close the door, and then a useful skill goes unused over a word. There is nothing here you have…