When you recognise that your mind has wandered and you are thinking about your next meeting or any other distracting thought, the practice in mindfulness meditation is to gently and non-judgmentally bring your attention back to your breath (or whatever your chosen point of focus is).
Here’s a step-by-step approach to bringing yourself back to the breath:
· Awareness: Notice that your mind has wandered and become engaged in thoughts about the next meeting.
· Non-Judgment: Avoid labelling the thoughts as good or bad, or judging yourself for getting distracted. Instead, cultivate a non-judgmental attitude of acceptance toward the wandering mind.
· Letting Go: Release any attachment or involvement with the thoughts. Recognise that they are mental events arising in the mind, and you have the choice to let them go.
· Refocus: Gently shift your attention back to the breath. Direct your focus to the sensations of the breath, such as the rising and falling of the abdomen or the airflow at the nostrils.
· Patience and Persistence: Understand that it is natural for the mind to wander repeatedly during meditation. Approach the process with patience and persistence, gently returning your attention to the breath each time you notice distraction.
By repeatedly bringing your attention back to the breath whenever you catch yourself drifting into thoughts, you are training your mind to stay present and focused. With regular practice, you will develop greater stability of attention and experience fewer distractions.
Remember, the aim is not to forcefully suppress thoughts or achieve a completely empty mind, but rather to develop a compassionate and non-reactive relationship with the wandering mind while nurturing a greater sense of presence and mindfulness.
For further insights, see www.reachingwithin.co.uk #mindfulness #training
