# Shorten Mind Wandering

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## Practice Visual

<img src="https://2476744396-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FFtfcR0gXrnJrT6J9QcUt%2Fuploads%2FZpcJIWNEbpy5BttiWh6E%2Ffile.excalidraw.svg?alt=media&#x26;token=9c7d61f2-39ae-471a-9035-e5f983eab68d" alt="" class="gitbook-drawing">

## Overview

<table><thead><tr><th width="146"></th><th></th></tr></thead><tbody><tr><td><strong>What</strong></td><td>Reducing the duration the mind forgets the present moment by enjoying remembering/returning from forgetting</td></tr><tr><td><strong>Benefits</strong></td><td><p></p><ul><li>Decrease time of mind-wandering</li><li>Replacing self-harshness with Joy when remembering</li><li>Learning to appreciate and enjoy the presence</li><li>Learning about the autonomous behavior of mind</li></ul></td></tr><tr><td><strong>Instructions</strong></td><td><ol><li>Practicing</li><li>Mind autonomously forgets the present moment</li><li>Mind autonomously remembers the present moment</li><li><p>Reward the mind for remembering </p><ol><li>Gratitude to the mind for remembering</li><li>Enjoy how nice it feels to be present again</li></ol></li><li>Repeat</li></ol></td></tr><tr><td><strong>Daily Life</strong></td><td><ul><li>Every time the mind remembers the present moment, gently softening any non-softness build up during mind wandering and smiling into how nice it feels to be mindful again :)</li></ul></td></tr><tr><td><strong>Consider</strong></td><td><p><strong>Rewarding the mind for remembering decreases mind wandering</strong></p><ul><li>Parts of the mind will understand the benefit of remembering and want to do it more often</li><li>Rewards e.g., Gratitude, Smile, Enjoying Presence</li><li>It will mostly influence the duration of mind wandering not the frequency of it</li></ul><p></p><p><strong>Punishing the mind for remembering increases mind wandering</strong></p><ul><li>Parts of the mind will understand the disadvantage of remembering </li><li>Mind becomes more restless which causes more mind wandering as forgetting and punishing are based on <a href="../equanimity">non-equanimity</a></li></ul><p></p><p><strong>Forgetting &#x26; Remember as a great Opportunity</strong> </p><ul><li><p>Teaching the mind the benefit of remembering</p><ul><li>Taking your time savoring how good it is and feels to remember the present moment, before returning to your primary practice</li></ul></li><li><p>Learning about the Autonomous Nature of your mind</p><ul><li>Your mind forgets autonomously</li><li>Your mind remembers autonomously</li><li>It is not you who forgets or remembers, all just happening by it self</li><li>This is liberating <a href="../sensory-clarity">insight</a></li></ul></li></ul></td></tr><tr><td><strong>Progress</strong></td><td><ul><li>Enjoying remembering while weakening any resistance such as self-harshness </li><li>Time of mind wandering reduces significantly to ~10-60 seconds</li><li>Taking advantage of the opportunity of remembering while accepting that forgetting will return - both autonomously</li></ul></td></tr><tr><td><strong>Acknowledgement</strong></td><td><a href="https://www.goodreads.com/book/show/25942786-the-mind-illuminated">The Mind Illuminated</a></td></tr></tbody></table>