Witness your thoughts to see where the mind is.
As you will be working with thoughts,
It is helpful to dedicate the first 5 minutes to building concentration,
Then the next 5 minutes on observing your thoughts.
Let's begin with building concentration.
Use a place to sit or lay down comfortable with your spine elongated and bring your attention to your breath.
Notice the breath within your body.
Rest within the awareness of the breath.
When the mind wanders,
Simply bring it back with kindness to the experience of your breathing.
Open your awareness to the mind and thought process using the breath as your anchor.
Stay with the sensations of breathing until a thought arises.
When you notice a thought arise,
Take a mental note what's general contact is.
Rather than turning in to the specifics of the thought,
Notice whether it is ruminating,
Problem solving,
Fascinizing or another thinking pattern.
When you recognize you are thinking,
Note the thought and return to your breath.
Patiently sit with the body breathing,
Waiting for another thought to arise.
Let's continue with observing your thought.
You will hear a sound of a bell at the beginning and at the ending.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
Note whether the thought is about the past,
Present or future.
Without labeling one as good or another as bad,
Just note where the mind is.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
You will hear a sound of a bell at the beginning and at the end.
As you come out of this practice,
Try to retrain some awareness of the thinking mind.
Going about daily tasks,
Recognize when the mind is off and wondering.
Try noting where the mind is when you see this happening.
And take several deep breaths in and out.
You may keep your eyes open or you may close your eyes.
