Staying in the Present Moment
When we sit to meditate, it doesn't matter if we are beginners, meditation tourists, or experts; our minds will inevitably wander off. The following are some steps to help you navigate this inevitable wandering of the mind.
STEP 1 - Noting
When you notice that your mind has wandered off, make a note to yourself: "Okay, there's a thought." Or label it as "Thinking."
STEP 2 - Let Go
Then, gently let go of the thought.
STEP 3 - Awareness
Bring your focus and awareness back to the breath. Inhale ... Exhale ...
STEP 4 - Be Kind, Be Patient
Usually, the mind will start thinking again. Do not judge. Don't get frustrated. Let your thoughts pass by like clouds on a windy day. Notice, label, let go, focus, repeat.
STEP 5 - Repeat
Eventually, it will become easier to let go of thoughts and come back to the present moment. Focusing on your breath is an excellent way to come back to this moment. Focus then on each of your senses.
STEP 6 - Love the Process
Meditation isn't about becoming great at meditation. It is a tool for having clarity of mind, awareness, inner peace, and learning to be in the present moment. Becoming perfect at meditation is, therefore, a practice that should feel nourishing, enjoyable. A way of life that is here to stay.