Whether standing or in a cross-legged position, straighten your back and close your eyes for 20 seconds. If any thoughts or words come to mind during this time, recognize them as thoughts. It is from these thoughts that suffering arises.
Now, close your eyes again for another 20 seconds. Direct your awareness to the point between your eyebrows, known as the "third eye" or "eyebrow center." By focusing your awareness at this point, thoughts cease and no-mind is cultivated. In other words, you consciously stop the flow of thoughts. Take slow and deep breaths through your nose, exhaling slowly, to deepen your concentration. You may also perform this exercise with your eyes open.
The area around the eyebrow center is where thoughts tend to arise, including memories of the past, future predictions, and anxieties. As you enter a state of no-mind, these thoughts subside, and stillness prevails. The incessant chatter of thoughts diminishes, reducing suffering. Maintain this conscious awareness throughout the day. With consistent practice, it becomes a habit to quickly notice when thoughts arise and return to a state of no-mind.
This practice involves being consciously attentive. The opposite state is unconsciousness. When anyone becomes angry or excited, they may speak hurtful words without being mindful. However, by consciously observing our inner state, as demonstrated in the exercise above, we cultivate a state of attentiveness that reduces the tendency to be carried away by emotions.
Focusing your awareness on the eyebrow center is one method, but the object of focus can be anything. For example, you can gaze at passing clouds, direct your awareness to environmental sounds while walking, focus on your breath, or engage in any activity you enjoy that allows for single-pointed concentration.
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