When breathing in, the stomach rises, and when breathing out, the stomach falls. The sound of the bell, whether from a temple bell, a telephone, a clock, or a computer, is a reminder to stop all thinking and talking, and go home to the here and the now. Breathing in and out at least three times while listening to the sound helps us return to our true home within. When feeling unstable, fearful, or in despair, we can take refuge in the island of self, closing the windows of our eyes and the doors of our ears to tenderly embrace our feelings of anger, fear, anxiety, or despair like a mother holding a crying baby.

Consciousness consists of two layers:

1. Store consciousness, the basement where all seeds are stored.
2. Mind consciousness, the living room where seeds manifest as mental formations when touched or watered.

Through the practice of selective watering, partners can sign a peace treaty to refrain from watering negative seeds like anger, fear, and despair, and instead water positive seeds such as joy, tolerance, happiness, compassion, self-esteem, non-fear, and understanding. Taking refuge in the Sangha, a community of practice, provides a collective energy that acts like a boat, supporting us and keeping us from sinking into the river of suffering.

Mindful walking is the art of non-thinking that establishes us in the present moment, liberating us from the past and the future. By coordinating steps with the breath—such as making two steps on the in-breath and two or three steps on the out-breath—we touch the earth with freedom and solidity. This practice allows us to arrive in the here and the now, establishing ourselves in the ultimate reality where we are solid and free.