Bring your attention to the primary object of observation (e.g., sound of breath, bodily sensation, taste, etc.)
Be aware of it from moment to moment
When you notice that the mind has drifted into thought (i.e., mind-wandering), bring it back to the awareness of the present moment, to the observation of what is dominant in the moment
When a strong feeling/emotion arises, observe it, just be with it, and when it subsides return to the primary object of observation
Avoid becoming involved in the content of individual thoughts… observe them as “impermanent mind events” and not necessarily accurate.
Check out these resources from our friends at the VFBA!
