.
 U
rges to do something: 
  
Urge-surf,   
notice urge to avoid,  
  
notice where in body urge is.
	 	 	 	  6
.
 B
ody sensations: 
  
Body scan, 
  
sensation of walking, 
  
body touching 
something.
	 	 	 	  7
.
 T
houghts coming in and out of your mind: 
  
Imagine your mind as a river,  
  
as a conveyor belt.
	 	 	 	  8
.
 Y
our breath: 
  
Movement of stomach, 
  
sensations of air in and out nose.
	 	 	 	  9
.
 B
y expanding awareness: 
  
To your entire body, 
  
to space around you,  
  
to hugging a tree.
	 	 	 	 10.
 B
y opening the mind: 
  
To each sensation arising, not attaching, letting go of each.
	 	 	 	 11.
 O
ther (describe): 
 
P
ractice describing:  Check off an exercise each time you do one.
	 	 	 	 12.
 W
hat you see outside of your body.
	 	 	 	 13.
 T