PRACTICE 2
Thoughts will arise but no one thought or emotion is better than the next with this practice. The key thing here is to spend time sitting with whatever arises and breathing into it instead of feeling as if you need to distract yourself from it.
Recognise and acknowledge your thinking as just thinking before returning your focus to the breath. Do this time and time again, regularly. Remember, you are more than your thoughts. You are more than your thinking.
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PRACTICE 1
Just for a second, stop whatever you're doing and get comfortable. A zazen cushion works best for this. But if you haven’t got one, simply sit on the floor, the edge of the sofa, or the chair you're currently on.
Now notice your breathing. Really notice it. Watch your breath as it comes in ...
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.
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