1. Upon waking, immediately reconnect your attention with the centre of the body.

2.Before getting up, take a moment to reflect on the fact that you're fortunate to have survived another day, that death is inevitable and will come upon you one day. Spread loving-kindness to all living beings in the world.

3. Throughout the day create the feeling that you're united with the mental object at the centre of the body.

4. Take one minute of every hour to still your mind and think of the the mental object at the centre of the body.

5. Keep your awareness at the centre of the body while conducting other activities throughout the day.

6. Build a happy environment around you with a smile and speaking in an endearing way.

7. Make the effort to see the virtures in yourself and others. Rejoice in others' merits.

8. Keep daily notes of your meditation experience in a dairy.

9. Before going to sleep, reflect on the good deeds you have done throughout the day.

10. Maintain your consciousness at the centre of your body before falling asleep.