Shorten Mind Wandering

Practice Visual

Overview

What	Reducing the duration the mind forgets the present moment by enjoying remembering/returning from forgetting
Benefits	Decrease time of mind-wandering Replacing self-harshness with Joy when remembering Learning to appreciate and enjoy the presence Learning about the autonomous behavior of mind
Instructions	Practicing Mind autonomously forgets the present moment Mind autonomously remembers the present moment Reward the mind for remembering Gratitude to the mind for remembering Enjoy how nice it feels to be present again Repeat
Daily Life	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 :)
Consider	Rewarding the mind for remembering decreases mind wandering Parts of the mind will understand the benefit of remembering and want to do it more often Rewards e.g., Gratitude, Smile, Enjoying Presence It will mostly influence the duration of mind wandering not the frequency of it Punishing the mind for remembering increases mind wandering Parts of the mind will understand the disadvantage of remembering Mind becomes more restless which causes more mind wandering as forgetting and punishing are based on non-equanimity Forgetting & Remember as a great Opportunity Teaching the mind the benefit of remembering Taking your time savoring how good it is and feels to remember the present moment, before returning to your primary practice Learning about the Autonomous Nature of your mind Your mind forgets autonomously Your mind remembers autonomously It is not you who forgets or remembers, all just happening by it self This is liberating insight
Progress	Enjoying remembering while weakening any resistance such as self-harshness Time of mind wandering reduces significantly to ~10-60 seconds Taking advantage of the opportunity of remembering while accepting that forgetting will return - both autonomously
Acknowledgement	The Mind Illuminated