Here are the keys to successful mindfulness that leads to Awakening:
Self-Acceptance and Unconditional Love – just let the mind be as it is, accept it for what it is without wishing or insisting that it changes in any way. Your job is not to change it, it is to witness it, to observe it. The change is done for you. Witnessing is what illuminates, and illumination is what does the work of changing – not you.
Self-Kindness and Compassion – if you judge the self-talk, if you hold the thought-stream as bad, if you criticise it and view it as being problematic, you are simply empowering the ego, for the ego loves “problems to judge and solve”. Simply treat your thought-stream, and yourself, with kindness and compassion, even with humour, as one might treat a little infant that doesn’t know any better.
Interest and Curiosity– Cultivate a curiosity and an interest in Presence. Ensure it is as strong as the ego’s fascination with the thought-stream is. Learn to explore it, be willing to dive deep into it and see what it is by learning to notice more and more, deeper and deeper. At first you may be noticing the thoughts. Great. Next, learn to notice your emotions. Learn to notice where you resist, where you attach. Notice the strength of attachment and detachment, the direction, the trigger, the process, the smell and taste of your fear, the energy as it moves in your being, the sounds and colours, how the body twitches… there is so, so much going on inside you once you start to notice! So much! It is a whole Universe in there! Give the Present Moment, and Presence, and all that is happening right Here, Now, your full attention, as if it were the only show in town – soak it all in.
In summary, be a passionate student of Presence, and do not use these teachings as an excuse to be judgmental of yourself or others, wither by being hard on yourself or others, or feeling self-righteous and superior to others.
That was a sample taken from the course, Radical Mindfulness Made Simple in 5 Easy Steps.