Do not try to control your mind states; instead, simply note and observe what state of mind has arisen, then drop it and let it go as it is recognized.
Use the power of mindfulness to simply recognize unwholesome or defiled mental states when they arise, which prevents them from gaining power and dominating your mind.
Approach the process of observing your mind with a soft, gentle, non-judgmental, and curious attitude to keep the practice on the right track and prevent self-blame.
Build concentration through mindfulness of breathing to settle the mind’s initial tendency to wander, allowing the mind to become quieter and more stabilized before deeper contemplation.
Mentally verbalize the word ‘mind’ repeatedly, turning your attention back upon itself to watch the word as it passes through your mind, thereby keeping your mind focused on itself.
When your mind inevitably wanders from the ‘mind’ focus, identify the specific mental state that has arisen, such as desire, hatred, delusion, or dwelling on the past or future.
Once you develop skill and momentum in observing the mind using the word ‘mind’ as a reminder, you can then drop the word and remain focused on the constant, rapid flux of mental activity directly.
You know you are being mindful when you can recognize that you are sustaining the process of self-observation, whether observing things in the physical body, feelings, or the mind itself.
If your mind drifts away from mindfulness, the very recognition that your mind has drifted is itself a function of mindfulness, bringing you back to awareness.
The sustained, unverbalized observation of the constant, rapid flux of mental events is very difficult in short daily meditations and typically requires a retreat setting or several hours of meditation to achieve momentum.
For regular daily practice, rely on using the word ‘mind’ as a focal point for turning your attention back on the mind, as achieving constant direct observation of mental flux is challenging outside of retreat settings.
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