Sit comfortably in an upright position with your back straight, arms comfortably in your lap.
Keep your eyes and your mouth closed.
Take three “cleansing breaths,” forgetting you cares.
Commit to using this time for self-inquiry, not thought.
Focus on your breath as it enters and leaves your nostrils.
Don’t try to change anything you notice. Accept it as it is.
Give yourself a brief reminder to maintain perfect awareness and perfect equanimity or acceptance throughout this process.
Begin to become aware of the sensations over your body. Move your attention up and down your body, uncritically noticing whatever feelings arise.
If you become bored, distracted, frustrated, or overwhelmed, realize that these, too, are just sensations. Observe them as you do all other sensations or thoughts.
Practice for at least twenty minutes. Do as much as an hour at a time. It’s best to practice both in the morning and in the evening.

Use this same practice any time something upsetting or stressful occurs during your day. Bring your attention, as quickly as possible, into your body and away from your thoughts.
Remind yourself that you are not your thoughts; you are not your mind.

Because of the habit of your mind to take over, you’ll believe you have to think about this. You don’t. According to the Third Zen Patriarch,

“Stop talking and thinking, and there’s nothing you can’t know.”

I’ve often found it helpful, when my mind picks up a train of thought that it doesn’t want to let go, to remind myself of Barry Weiss’ words. “Your mind will constantly try to fool you into believing that whatever you’re thinking about right now is vitally important.” Don’t let it fool you! I’ll have more to say about this vital process in the next posting.

Let us show you how to use your mind most effectively to create powerful and lasting changes in your business and personal life. Visit www.themindfulnessprocess.com. Sign up for our mailing list, and you’ll get some cool stuff!