Day seven – repetition
You have practised using the primary tools needed to direct your mind back into the present moment.
Now you can start setting longer sitting times (the rule is only to sit as long as you are enjoying it) to further develop your meditation.
Each time you realise your mind has drifted off somewhere in the future or the past, and you manage to bring it back to the present moment, your meditation practice is improving. At first, it will very stop/start. The mind will continually be pulled off toward thoughts about different topics.
However, each time you bring your mind back to something happening in the present moment, no matter how briefly your mind stays in the present moment, you are getting better at meditation. Each time you bring your mind back to the present moment, you’re doing the work of meditation, like kneading the dough when making bread or pizza or lifting a weight at the gym.
When you’re sitting comfortably, and your eyes are closed, watch the thoughts, self-talk and any feelings which are present in your mind.
Once you realise you’re thinking about something to do with the future or the past, acknowledge the thought and let it go, directing your mind back to something in the present moment. What can you observe in the present moment today?
Sounds, sensations, which ones can you observe right now?
Let your mind do whatever it wants in the present moment. Maybe it wants to jump around looking at everything; perhaps it’s interested in one thing. Time will pass and you’ll realise your thinking about something to do with the future or the past again. It’s OK. Just acknowledge it and repeat the process.