Be Here Now:
Follow the same format as "Wandering Mind Recall" but the allowed thought is now going to change. You no longer get the benifit of one clearly defined thought to keep distracting thoughts at bay. This time do not repeat any phrase or mantra. You are allowed to think any thought, as long as it has only an attachment to what is going on this very moment. If you find that a thought is not about the current moment, do not get frustrated, just pick something from "the here and now" to think about.
Here is an example of correct thoughts. "My butt is falling asleep,, I should shift my weight or stand up,, there that is better,, now, can I hear anything?,, oh say, that sound is a woodpecker,,"
ok, now an example of the thoughts going wrong. "yes it is a woodpecker,, doesn't really sound like old Woody the cartoon,, how did his laugh go?"
Ok, so the train of "Be Here Now" thoughts above got derailed by Woody. Now the thoughts should hold no blame or frustration, like so. "Woody is not here and now,, let's see,, a catapillar is crawling across the deck,, I wonder if it is fuzzy,, let's look closer"
It is only when the time choosen is up, that you would attempt to recall the non-now thoughts that snuck in. During the whole exercise practice as much awareness of your surroundings as you can. You are supposed to be discovering how your mind works, and really experiencing the moment, not the past or future.
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