The mind is a potent weapon. You learn to train and operate with this instrument in a deliberate, concentrated manner via mindfulness practice.
This exercise allows you to experiment with your mind's power, teaching you how to gently guide it in various directions.
You'll also see the auditory and visual thinking patterns of the mind. Bring a sense of wonder and amusement to this exercise, and don't take yourself too seriously.
Instructions.
- You will need to close your eyes for this exercise. Take a time to pay attention to how your body is relaxing. Allow the muscles to relax while keeping the spine as straight as possible.
- Try to recall the room or location where you are seated with your eyes closed. Can you imagine where your body is lying in the room? In your mind's eye, try to see the room. Consider the floor, the walls, and any doors that may be there. See what more you can think of to fill in the blanks in your head.
- Imagine yourself somewhere tranquil as you leave the room. It might be a beach, a forest, or any other location that you consider to be your "happy spot." Visualize the area around you in the same manner. Make an effort to include as many information as possible.
- After you've let go of the vision, think of a song or melody you're familiar with. In your thoughts, try to hear the words or tune.
- Now use your thoughts to alter your perception of the tune. Reduce the volume of the song in your thoughts to make it silent. Increase the volume a little. Investigate what it's like to slow or speed up the tune.
- At the conclusion of this practice, take a minute to acknowledge the strength of your own mind. You can conjure up images, play music, and change the experience in any manner you like with just a little effort!
What to do if when you realize that your focus is slowly slipping while meditating.
- You may find yourself lost in a long stream of thinking for several minutes before you know it.
- If you lose concentration during a meditation session, go back to the last item you recall carefully watching, and if that doesn't work, go back to the breath.
- You have the option to teach your mind to remain present once you notice it has drifted off. Return to your practice as often as you need to.
You may also want to read more about Mindfulness Meditation and Healing here.