Move 1
Meet contact
A sight, sound, sensation, thought, memory, or mood has arrived.
Now
Meet contact, know feeling, see what the mind adds, and let the next move be harmless.
Start here
One simple route through this moment.
You do not need to diagnose yourself. Begin with what has already arrived, then see what the mind is adding.
Move 2
Know feeling
Pleasant, unpleasant, or neutral tone is known before the story takes over.
Move 3
See fabrication
Notice wanting, resisting, rehearsing, blaming, becoming, or making self.
Move 4
Leave it unfed
Choose one harmless response before the next link hardens.
This moment
Where is suffering being made?
What arrived is known.
Contact
Noticed here
Feeling
Tone appears
Making
What the mind adds
Response
A harmless next move
What just arrived?
When it is strong
Before the second arrow lands.
Use this when the body is activated and the mind is already adding heat, fear, blame, urgency, or a story of self.
1
Plant the body: feet, seat, hands, breath.
2
Name the contact: what was seen, heard, felt, or remembered?
3
Name the feeling: pleasant, unpleasant, or neutral.
4
Choose one harmless move before replying, scrolling, buying, or leaving.
Kept on this device
Practice, not performance.
These notes stay private here. They are reminders of moments known, not a measure of attainment.
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