Stage Two: Interrupted Attention Flashcards
What should you do when you notice mind wandering?
Take a moment to enjoy and appreciate waking up from mind wandering. Savor the sense of being more fully conscious and present. Congratulate yourself on realizing that your mind has wandered.
What should I do if negative emotions such as frustration or anger arise?
Notice them and let them come, let them be, and let them go.
What is following the breath?
Try to identify the exact moment the out breath and in breath begin. Try to observe these areas with clarity.
Should you try to observe the breath in a non conceptual way?
That’s not necessary at this stage. You can think about the breath or use visualizations to help you track it.
What should you do if you become tired of following the breath?
The next challenge is to observe as many different sensations as possible during the course of the in breath and out breath, remembering to discern the pauses as clearly as possible.
What is a successful sit for stage two?
If you sit through an entire session without getting discouraged and if you keep returning to the breath when your mind wanders, consider the session a success.
Should you focus intensely on the breath and push everything else out of awareness at stage 2?
No. Don’t try to limit peripheral awareness. Allow sounds, sensations, thoughts, and feelings to continue in the background.
What does meditation practice illuminate?
There is no self in control of the mind and therefore nobody to blame. “You” can’t stop mind wandering through volitional control—mind wandering happens automatically.
What is monkey mind?
When your mind jumps rapidly from one thing to another, like an excited monkey.
What is the antidote to monkey mind?
Grounding the body. Expand the space in which you allow attention to move to include the entire body and if needed other senses as well. This can include scanning the sensations of the body part by part, attending to any strong sensations, or evoking whole body awareness.
What’s the best way to avoid impatience and frustration?
To enjoy aspects of your practice. Seek out and acknowledge these rewarding aspects no matter how unimportant they seem.
What’s the formula for success in meditation?
Relax and look for the joy; observe; let it come, let it be, and let it go.
How long should you meditate?
Aim for about 45 minutes.
