Put this on a screen you must pass. Rotate the whole set weekly — a line seen for eight days is a line no longer seen. Keep the ones that go blind; the pile of blind cards is the teaching.
Irregularity is essential. A fixed interval becomes invisible within three days. Random 7–40 minutes never does. When it sounds: freeze, see where the body was going and what the mind was doing, take three breaths, then finish the interrupted motion slowly, knowing that you return.
Stillness is the instrument, not the goal. Motion is only visible against stillness. Sit soft-bodied and alert; do not satisfy the impulse to move. Watch it instead.
One breath to read. Imperative, not descriptive. Place them at the site of the offence — not on the shrine. Longer cards for walls and doorframes; short lines for screens and pockets.
Print these, or draw them by hand — a hand-drawn glyph is a stronger reminder than a printed one. Place the inverted ones where only an unhurried, cast-down eye will find them. Not finding them is the signal.
One gate at a time. A gate skipped comes back and humiliates you. Keep the stillness base permanently.
| Week | Gate under training | Daily form | Measure |
|---|---|---|---|
| 1–2 | Stillness base | 3 × 4 min stillness + Impulse Watch; 10 min at night | Can you see the impulse before the movement? |
| 3–4 | The Eye | One-beat rule all day; horizon lock in public | Darts caught per day |
| 5–6 | Head & Neck | Slow rotation; hinge pause; eyes never lead | Whip-arounds noticed |
| 7–8 | Thresholds | Arrival practice; one breath at every doorway | Thresholds passed knowingly |
| 9–10 | Hands & Eating | Extend, never reach; utensil down between bites | Reaches caught |
| 11–12 | Speech | Four delays; no volunteering; two silence windows daily | Accelerations stopped mid-sentence |
| 13 | The Interrupt | Random bell all day, 7–40 min | Leaks caught in progress |
| 14 | Integration | All gates, normal tempo, attention only | Fidelity at speed |
| 15 | Restraint day | Half-day absolute: no unnecessary motion or word | Written report to your teacher |
| 16 | Review | Rewrite the manual for your own body | What could you not do? |
Today I was carried away by ____________, and I noticed it before / during / after.
Mark the failure to notice, never the failure to be slow. This record is the "disclose and reveal" of MN 61; it is what turns a mood into a training.
Week ___ Gate under training: ______________ Stillness sessions: ___ / day Lapses noticed: ___ Where: doorway / speech / eye / hand / other The one that caught me: ______________ What the kilesa was: fear / greed / boredom / conceit / aversion / delusion What changed by day 7: ______________ What I could not do: ______________
The last line matters more than all the others. Report the failure precisely. A teacher can work with an accurate failure; he can do nothing with a good showing.