61. When a feeling arises within you, notice it—saying, for example, “A feeling of sadness is 
arising within me.”
62. When a thought arises within you, notice it—saying, for example, “The thought ‘It is hot in 
here’ is arising within me.”
63. Take just a moment of your time, and practice “nothing-to-do” mind.
••Let yourself become completely aware of your present experience, noticing sensations and the space around you.
64. Find a small object, one you can hold in your hand. Place it in front of you on a table or in 
your lap. Observe it closely—first not moving it, and then picking it up and turning it over 
and around, gazing at it from different angles and in different lights. Just notice shapes, colors, sizes, and other characteristics that are visible.
••Then change your focus to your fingers and hands touching the object. Notice the 
sensations of touching the object; notice the texture, temperature, and feel of the object.
••Put the object down. Close your eyes, and inhale and exhale deeply and slowly.
••Then, with beginner’s mind, open your eyes. With new vision, once again notice the 
object. With beginner’s mind, open to feeling new textures and sensations, explore the 
object with your fingers and hands.
••Put down the object, and once again focus your mind on inhaling and exhaling once.
65. Other: