- Precisely watch the wave of impermanence.
- To unload anxiety, frustration, or emotional pain, focus your mind on the pit of your stomach. Slowly gather these negative emotions, and move them up through your stomach, chest, and throat. Then release your feelings in a deep groan - as if you're releasing a heavy stone of emotion into a deep well in front of you. Notice how much lighter you feel.
- Bring yourself back to the point quite gently. And even if you do nothing during the whole of your hour but bring your heart back a thousand times, though it went away every time you brought it back, your hour would be very well employed.