“Practice this for 45 minutes a day, and you will obtain extraordinary levels of well-being aka enlightenment. Begin with simple 1st Gear noting. Noting is especially useful for keeping you on track while at work. Also remember to ask yourself, from time to time, “to whom is this happening?” This is the essential 2nd Gear technique. Also take a moment to occasionally notice that nothing you can do or not do will change this moment in any way; it’s already here. This is 3rd Gear.”