# 3 Mental Softness & Restlessness

## Understanding Softening

{% embed url="<https://www.youtube.com/watch?v=PYcyo6KHHVU>" %}

## Practice Visual

<img src="/files/QqOfQpZnNfn3R3gKa9H5" alt="" class="gitbook-drawing">

## Practice Progression

### 3.1  Recognizing & Release Effort within Mind - Thinking

{% embed url="<https://youtu.be/_94TwPdlDpA>" %}

### 3.2 Recognizing & Release Effort within Mind - Attention & Peripheral Awareness

{% embed url="<https://youtu.be/_2_-xuUNw-U>" %}

### 3.3 Recognizing & Release Effort within Mind - Discontentment & Contentment

{% embed url="<https://youtu.be/B0T2bj2ksZI>" %}

## Complete Practice - Softening Mentally

{% embed url="<https://youtu.be/Bh0yE5pHUQk>" %}

## Core Instructions

<table><thead><tr><th width="141"></th><th></th></tr></thead><tbody><tr><td><strong>What</strong></td><td>Relaxing Mentally by releasing the effort underlying mental activity and tension rather than the activity itself</td></tr><tr><td><strong>Benefits</strong></td><td><ul><li>Mental Calm</li><li><p>Recognizing Mental Restlessness</p><ul><li>e.g., Discontentment, Frustration, Anxiety, Anger</li></ul></li><li>Recognizing 'Effort' within Mind </li></ul></td></tr><tr><td><strong>Progress</strong></td><td><ul><li>Sensory Clarity to necessary &#x26; excessive effort underlying mental activity</li><li>Ability to release excessive effort</li><li>Ability to enjoy the release of effort</li><li>Ability to mentally relax</li></ul></td></tr><tr><td><strong>Instructions</strong></td><td><p></p><ol><li>Notice or Activate Mental Activity</li><li>Notice Tension in the area behind the eyes</li><li>Notice Effort underlying</li><li>Recognize Disadvantage </li><li>Release the effort underlying tension &#x26; mental activity</li><li><p>Notice the mind relaxing</p><ol><li>e.g., Activity weakening, pausing or drop completely</li></ol></li><li>Recognize Advantage</li><li>Enjoy </li><li>Until it fades &#x26; repeat</li></ol><p></p><p></p></td></tr><tr><td><strong>Consider</strong></td><td><p></p><p><strong>Subtleties</strong></p><ul><li>Some mental activities such as discontentment or anticipation are more subtle than for example thinking</li><li>With patient practice you will develop the ability to clearly perceive them</li></ul><p></p><p><strong>Necessary &#x26; Excessive Effort</strong></p><ul><li>Excessive effort is based on non-equanimity i.e., resistance towards your present sensory experience</li><li><p>Necessary effort varies depending on the situation and is based on equanimity</p><ul><li>e.g., thinking about what your next steps are, curious about the pleasure of relief</li></ul></li></ul><p></p><p><strong>Enjoy :)</strong></p><ul><li>Pointing your mind towards the benefit of releasing of effort via enjoying the experience</li></ul><p></p></td></tr><tr><td><strong>Daily Life</strong></td><td><ul><li>Check in throughout the day about any mental activity and their excessive underlying effort</li><li>Release the effort, enjoying the relief</li></ul></td></tr><tr><td><strong>Acknowledgement</strong></td><td><a href="https://midlmeditation.com/">MIDL</a></td></tr></tbody></table>


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