A meditation to train your wandering mind.
During this meditation we'll use a number of anchoring techniques.
We're not trying to resist or avoid thinking.
We want to acknowledge that thinking is a normal part of what the mind does to protect us every day.
But mind wandering can distract us from the very life we're trying to live.
We could either be spending too much time in the past or too much time in the future and not embracing the present moment.
So let's use this practice to bring your mind into the present moment as often as possible.
And outside of this practice that'll train your mind to stay with the present moment more and more and move away from the past and future.
We'll start by exploring the senses because the senses are absorbing what's happening right here,
Right now.
So have your eyes closed and simply observe what you can see behind your closed eyelids.
Observing any colors,
Shapes or patterns and each time your mind wanders just guiding it back to those colors,
Shapes and patterns.
Now we'll move to our sense of hearing.
Listening to all the different sounds reaching your ears and importantly trying not to judge the sounds.
Just noticing them as whatever sounds they are without any further commentary.
Moving on to your sense of taste.
Are there any flavors lingering in your mouth?
And your sense of smell.
Are there any scents reaching your nose?
And now onto your sense of touch.
Feeling your body resting against any surfaces.
Feeling your clothes against your skin.
Then feeling the air around you.
Feeling the air against your skin.
Now that we've moved through the senses we'll move on to give your mind an understanding that the present moment is important to us.
So you'll need to just frame that to yourself.
Just some simple words like letting your mind know I want to be aware of what's happening in the present moment.
Say something like that a few times to yourself to prime your mind to move towards the present moment.
Our breath is something that can't happen in the past or the future.
When we're aware of our breath our mind is in the present moment.
So we're going to play between mind wandering and present moment awareness of the breath.
I want you to notice what thoughts arise in your mind.
Notice them for a few moments and then decide to guide your awareness back to your breath.
And then notice your breath for a while until your mind gets bored.
Starts producing thoughts that you get carried away with.
And all I want you to do is to be able to notice when you've been carried away by thought.
When that mind wandering is happening.
And each time guiding your mind back to observing the breath.
We'll move through this process for a few minutes.
Some gentle guidance from me but the majority of the time I'll be silent.
Each time your mind wanders guiding it back to observing your breath.
Noticing if you're caught up in some thoughts.
Accepting that that's what's happening and moving your awareness back to the breath.
Avoiding getting irritated by your thoughts.
Simply accepting the thoughts happen from time to time.
Without any judgment guiding your awareness back to your breath.
Then allowing your awareness of your breath or any thoughts to soften.
And spending the next few moments simply witnessing whatever the mind brings into your awareness.
And just watching that process with a curiosity.
Not getting involved in any of the thoughts.
Just noticing them,
Witnessing them.
Creating that bit of distance between you and the thoughts.
You're an observer of the thoughts.
When we create this space between ourselves and our thoughts.
We develop the ability to not get so caught up in them.
And avoid them overwhelming us.
Thanks for practicing.
