Mindfulness meditation practice typically begins with focusing on the breath or some primary object like the body posture or a sound or sensations.
And as it unfolds,
We can include whatever else is happening in the body and mind.
Sensations,
Sounds,
Emotions,
And the thought process itself.
Most people find that soon after they begin to pay attention to their breath,
Or to some other experience.
Without even knowing it,
They're gone,
Lost in their thoughts.
And this is not bad,
It's just the way that it is.
The eyes see,
The ears hear,
The mind thinks.
Thoughts are simply part of our experience.
The important thing to remember in working with thoughts is not to get lost in the thought itself,
But rather to be aware that the process of thinking is happening.
Thoughts happen all by themselves.
It's just what minds do.
How we respond when we realize the mind has been wandering is the key to the process.
It is common to become frustrated or judgmental.
When we realize we've been lost in thought.
And when this happens,
The meditation process may become discouraging.
Another common response to realizing that you've been thinking is getting hooked by it.
Oh,
This is an important thought.
Let me go with this one.
Then you're lost for a while longer,
Until you once more wake up.
A more skillful way to work with thinking is this,
When you realize you've been thinking.
Instead of feeling frustrated or discouraged,
Appreciate that you've just become aware that thinking is happening.
It's at that moment you are once again here in the present moment.
Why spend time judging it?
Reacting with frustration or annoyance only strengthens those qualities and leads to more negative thinking.
Then you can simply bring your attention back to knowing that you're sitting and breathing.
It's important to do this with patience,
Kindness.
And the intention to start once again.
That way each time the mind wanders.
You're not only strengthening those positive qualities and your ability to be in the present,
But also developing a wise relationship to the thinking mind.
You're in the process of training your mind.
And just like training a puppy.
Patient repetition works better than punishment.
So rather than feeling frustrated because you've been lost,
You can appreciate that you've woken up from the dream.
Now,
Begin by taking a posture that allows you to be comfortable and relatively still.
A posture that helps you be both alert and at ease.
Feeling the connection of your feet on the floor and the earth supporting you.
Now taking a few moments to invite relaxation with a brief body scan.
To allow any parts of your body that feel tension to soften and let go,
Even just a little bit.
Starting with the head,
Relax the forehead.
The eyes.
The sides of your eyes.
The mouth,
Let your tongue rest between your bottom teeth.
Relaxing your jaw.
Down through the neck and shoulders.
Arms.
Or so.
The chest.
The belly.
Relaxing the hips.
Down through the legs.
Relaxing the thighs.
Peace.
Calves.
Ankles,
And feet.
And down through the toes.
Now taking a few moments to invite relaxation just a little bit further.
Taking a few deeper breaths.
Breathing in calming energy as you inhale.
Letting go and releasing with each exhale.
And letting the breath find its own natural rhythm.
Rest your attention on the breath.
How do you know you're breathing?
Where in the body do you feel it most clearly?
You might notice the breath coming in and going out of your nostrils.
You might feel the rising and falling of your abdomen.
Or you might simply be aware of the whole body sitting and breathing.
Each time your mind wanders,
Gently return to the breath.
Or whatever primary object you use without any judgment for having drifted off.
Now allow the awareness to open to other experiences that may occur.
If sensations arise,
Be aware of them and with the same non-judging attitude.
If sounds call your attention,
Become aware of hearing.
When emotions become stronger,
Notice them with kindness and compassion.
We can include the thought process itself as part of the meditation field.
When you realize you've been thinking,
Instead of feeling frustrated or discouraged,
Appreciate that you've just become aware that thinking is happening,
And that once again,
You're here in the present moment.
Then bring your attention back to the simple fact that you're sitting here and breathing.
Offering yourself patience,
Kindness,
And the intention to start once again.
Each time you notice the mind has wandered,
You're strengthening your ability to be in the present and developing a wise relationship to the mind.
It's like conditioning a muscle.
Each time you practice,
It gets a little bit stronger.
Some people find it helpful to softly name the experience of thinking with a very gentle,
Non-judging tone.
Thinking.
Thank you.
Simply knowing that the process of thinking is happening.
And if you happen to notice different themes or repetitive patterns of thought,
Like planning,
Remembering,
Worrying or wanting.
Try naming them in a very kind,
Non-judgmental way.
If it's not apparent,
Don't struggle to find the right word.
Just naming it,
Thinking,
Is fine.
Repetitive thoughts are sometimes fueled by emotions underneath them.
If a thought pattern keeps arising,
You might ask yourself,
What am I feeling now?
Each time you become aware of thinking and can return to the present with patience and kindness is a liberating moment of mindfulness.
Soon you will hear a bell that signals the end of this meditation.
And when you're ready,
Gently and mindfully come back to the room.
Blinking your eyes open if they were closed.
And taking a gentle stretch.
Thank you for your practice.
