An untended mind wanders around and can take you places you don’t want or need to go. It tends to hang out in the past or project out into future fantasy. The more you can notice when your mind has wandered, the more you will be able to bring yourself back to the present moment. Bring your mind back with kindness as it can’t help but wander.
Find a comfortable seat, placing your feet on the floor. Move your back away from the chair so you are sitting upright and alert.
Drop your gaze. If it feels safe to do so, close your eyes. Your mind may already be off evaluating what you are doing, thinking about what else you could be doing, etc.
As best you can, bring your awareness back to your body. Notice your breath moving through your body. Just think “inhaling” and “exhaling” without trying to change anything.
Whenever you notice that your mind is starting to wander as it will, simply come back to the breath.
Practice this a few minutes each day to strengthen your ability to stay in the present moment. Afterball, the present moment is where all the action is. No one has figured out how to go back and change the past. And the future, well, we are just making that up.
