3 Mental Softness & Restlessness

Understanding Softening

Practice Visual

Practice Progression

3.1 Recognizing & Release Effort within Mind - Thinking

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

3.3 Recognizing & Release Effort within Mind - Discontentment & Contentment

Complete Practice - Softening Mentally

Core Instructions

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