CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD - Deepstash

CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD

3. Give it a label. Identify what type of distraction has appeared on your whiteboard. Is it a thought, an emotion, or a sensation? A thought could be a worry, a reminder, a memory, an idea, an item on your to-do list. An emotion could be a feeling of frustration, an urge to stop doing the practice and do something else, a twinge of happiness, a swell of stress. A sensation is something in your physical body: An itch. A sore muscle. Noticing that your back hurts from sitting there, or noticing something you heard, smelled, touched, or saw (such as a door slamming, food cooking, cat jumping).

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Welcome, I post what i read Everything I post is in the book, I'll quote it if it's my own opinion

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CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD

4. Make this a quick process. Notice if you begin going down a rabbit hole of elaborating on the distraction, or asking why you are thinking about this particular topic, or defaulting to unsupportive habits like chastising yourself for getting distracted in the first place. It is...

CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD

6. Repeat. Each time you notice yourself mind-wandering, tag the content of your mind-wandering (as thought, emotion, or sensation) and then come back to your breath.

CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD

1. Repeat the previous steps. We begin the same way we did with the basic Find Your Flashlight (find where your thoughts focus on), by sitting in a chair, comfortable but upright, resting your hands in your lap, and closing or lowering your eyes (to limit visual distraction). Again, select promin...

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