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
Last updated