You can find on my website, along with many other valuable publications of the Mahāsī Sayādaw's teachings.
While working on computers and commuicating with people for your work, it is not feasible to be mindful of the realities at all times. You must work in the conceptual world to communicate effectively. However, there are many moments throughout a working day when you can pay attention to realities. When you hear the telephone ring, don't just pick it up immediately as you might normally do. Be mindful of “hearing“ for at two or three rings, then of “intending,” “reaching,” “touching,” and “lifting.” If you are annoyed by the interruption, then note “annoyed.” These few simple habits will relieve a great deal of stress, and enable you to pay full attention to what the caller has to say.
I prefer the Mahāsī method to other methods because the techniques learned on an intensive retreat are more easily adapted to “real” world situations, rather than just being applicable during retreats. Throughout the day, everyone does many routine activities such as washing, shaving, dressing, and eating, which can be done with mindfulness or without mindfulness. If one just slows down a bit, and pays more attention, then one will be establishing mindfulness, which will keep the mind free from gross defilements and gradually lead to insight.
While driving, one must look at the road ahead, and maintain full awareness of the ever-changing traffic situation. However, there will still be many moments when stuck in traffic that one can be mindful of “sitting,” “touching,” “hearing,” ”looking,” “seeing,” and so forth, instead of just allowing the mind to roam wherever it likes. Turn off the radio, and pay more attention to the present moment. Not only will you drive more safely, you will arrive at your destination without being fatigued or stressed.
• • • • (Upasampadā: 24th June, 1979)