When our minds wander during meditation practice,
We can sometimes feel frustrated or annoyed.
Or even have the sense that we're getting it wrong.
But mind-wandering is simply a part of what minds do.
In many ways,
It's the mind's way of looking out for us,
Thinking ahead,
Reflecting on the past,
Making sense of our experiences,
And trying to solve problems.
So when the mind drifts during meditation.
It doesn't mean we're doing anything wrong.
Mindfulness isn't about switching off our thoughts or clearing the mind.
It's about paying attention to our experience without judgment,
With curiosity,
Kindness and patience.
In this practice,
We'll give mind-wandering centre stage.
We'll explore and perhaps even appreciate their extraordinary capacity for the mind to think,
Plan,
Remember,
Judge,
Imagine and solve problems.
So rather than rushing straight back to the breath like we've done something wrong,
We'll slow down the return,
Briefly noticing where the mind has been.
Regrounding in the sensations of the whole body.
And then gently,
Ever so gently,
Returning to our chosen focus.
Just starting now by finding a supportive posture.
Either sitting or lying down.
Somewhere that supports you in being comfortable,
Awake and present.
Allowing your eyes to close if that feels comfortable or perhaps just gently lowering your gaze.
And just taking a couple of deep breaths.
And just resting in this present moment awareness.
Just noticing one or more places where your body is making contact with the surface.
So it might be your feet on the floor.
Your body on the chair or the mat or cushion.
Or maybe your hands resting on your lap.
And just allowing these sensations to become anchor points that you can return to at any stage during this practice.
So gently moving the attention through the body now.
Beginning with the feet.
And gradually expanding.
Perhaps a little bit like a light getting brighter,
Increasing the reach of its beam.
So starting by sensing into the feet and the ankles.
The lower legs,
The knees and the thighs.
Contact with the chair or the cushion or the mat.
Pelvis and the hips.
The abdomen,
The chest and the back.
Hands,
Arms.
Shoulders and neck.
Face and the head.
And then the whole of the body.
Just noticing whatever sensations are present.
Anything that's showing up for you in this body,
In this moment.
It might be sensations that are pleasant,
Others that are less pleasant.
Maybe some areas where you can't really feel anything clearly.
Simply noticing this as a blank space.
There's no need to make anything happen or to feel any particular way.
Just resting,
Cradling your body in this gentle,
Careful attention.
Just taking a few moments to fully arrive in this moment.
Exactly as it is.
When you're ready now,
Bring in your attention to sensations of breathing.
Maybe noticing the breath at the nose.
Maybe the chest or the abdomen.
Knowing there's no need to change or control the breath.
Simply feeling each breath arriving and leaving.
Might experience this as receiving the in-breath.
And letting go with the out-breath.
And knowing if the breath doesn't feel right for you.
You can use an alternative anchor.
Maybe the feet,
The hands.
Or any sense of contact with whatever's supporting you.
Just resting your attention in this place for a few moments.
And knowing that sooner or later is very likely.
That the mind will wander into thinking,
Planning,
Remembering or daydreaming.
And when you notice this.
.
.
Maybe just becoming aware of your reaction to it.
There may be frustration,
Judgment.
Resignation.
Maybe even amusement.
Whatever you notice,
Knowing there's no need to criticise yourself.
Mind wandering is not a mistake.
Noticing it is a key part of the practice.
Inviting you to rather than rush,
Rush back to your anchor.
Slow the process down a little bit.
So stop for a moment and recognize that the mind has wandered.
Acknowledge where the mind has been.
Maybe saying to yourself,
Here is thinking,
Here is planning,
Here is remembering,
Here is worrying.
Or perhaps here is daydreaming.
And simply recognizing that the mind is trying to help.
You might quietly offer a little gratitude for the mind.
And its remarkable ability to think and remember and to plan.
Knowing that it's just looking out for you.
And when you're ready,
Knowing there's no rush at all,
Gently escorting your attention back to the breath or your chosen anchor.
If your mind has wandered for quite a long time,
Maybe returning your attention to the body for a few moments,
Just sensing into all and any sensations.
And then returning your focus to the breath.
Or whatever anchor point feels most appropriate to you.
And repeat this process.
Resting in the anchor.
Noticing when the mind wanders.
Pausing.
Noticing or labeling where it's been.
Extending any feeling of gratitude.
To the mind.
And all its amazing capacities.
And then gently returning your attention to your anchor point.
Maybe checking in with the body on the way.
Just knowing that the mind has wandered and bringing it back is not an interruption to the meditation.
It is the meditation.
And knowing that each return is an opportunity to practice patience.
Curiosity and compassion.
Again,
Just noticing where the mind is.
And if the mind's wandered,
Pausing.
Noticing.
Labelling.
Thanking the mind.
Regrounding and returning to your anchor,
Being grateful for this wandering mind.
Just giving you a few moments now to rest in this practice for yourself.
I'll just offer some gentle reminders to check in on where the mind is.
Just gently noticing.
Where the mind is in this moment.
Where is your mind at the moment?
Just resting in the silence for a few moments.
Checking in with the whole of the body.
Noticing all and any sensations.
Inviting you to take a couple of deep breaths.
Starting now to open the eyes if they've been closed.
Inviting you as we bring this practice to an end.
Extend some gratitude and some appreciation to this amazing wandering mind.
