Deliberate mindfulness is what most people call mindfulness. The two most common practices are: first, one-pointed focus on your breath as a way to calm the chattering monkey-mind, and second, stepping back to a mindful non-judgmental witness of thoughts, feelings and sensations as they come and go.
Effortless mindfulness does not mean you make no effort. It begins with discovering awareness that is already here as the subject and object. This discovery frees us from the suffering of a separate sense of self. In deliberate mindfulness we recognize we are not our thoughts only. In effortless mindfulness, we recognize empty awake awareness is our ground, which includes all thoughts, feelings, and sensations.
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