The object of meditation and the mind which knows it must be noted as they occur. If they are not noted, desire arises and disturbs concentration.

Don't expect or desire anything. Just keep noting whatever arises in the present moment.

Each moment of clear seeing is a moment of freedom from the illusion of permanence, satisfaction, and self.

The moment you note a thought, it disappears. The noting mind keeps the hindrances away.

When you understand that all phenomena are impermanent, unsatisfactory, and non-self, attachment naturally falls away.

Through continuous mindfulness practice, the true nature of physical and mental phenomena becomes clear.

When you note effectively, there is no time for defilements to arise. The mind becomes pure through noting.

The practice of mindfulness leads naturally to concentration. Concentration leads naturally to wisdom.

When mindfulness becomes continuous, the distinction between the observer and the observed begins to break down.

The practice is like peeling an onion. Layer after layer of delusion is removed through continuous mindfulness.

When you note pain, you are not trying to make it go away. You are trying to understand its true nature.

Just observe whatever arises. Don't try to create anything, and don't reject anything.

Impermanence, suffering, and non-self are not philosophical concepts but realities to be directly perceived through mindfulness practice.

The rising and falling of the abdomen is not the main object. The main object is to develop mindfulness, concentration, and insight.

The noting mind and the object noted appear to occur as a pair. Through concentration they are seen to arise and vanish together.

When you note pain, you should not dwell on the thought, "I feel pain." Simply recognize the presence of pain.

The practice of mindfulness is simple: whatever you experience, you observe and note it.

Insight knowledge comes from direct experience, not from intellectual understanding.

Every moment of mindfulness is a step on the path to liberation. Each step is valuable, no matter how small.

The practice is not about achieving special states but about seeing ordinary experience with extraordinary clarity.