Do you ever notice exactly what you are thinking about?

“Of course I do!”, you exclaim. But is that true? Do you notice exactly what you are thinking about or does you mind run away on its own, jumping from one thought to another, making judgements, reacting to stimuli, talking to ourselves, reliving experiences or predicting experiences.

Rarely does our mind simply notice what is in front of us.

Meditation can ruthlessly expose our “monkey mind” as it swings from branch to branch in search of interesting, playful, stimulation – chasing after pleasure or proof of self.

7 reasons to ruthlessly expose our monkey mind

We can get a better perspective on ourselves – that is we manage to get some distance between reality and our reactions & in that newly created space we can respond rather than react

We get introduced to our habitual, automated thoughts and through noticing them we can de-habituate and choose more life enhancing thinking patterns

We have an opportunity to notice how much of thinking is coloured by our past perceptions and beliefs and is not what is “actually” happening; through this noticing we can become more open to experience as it is.

If we can label something we come into relationship with it. We can observe it and it is not us.

When we label something we are also less likely to be afraid of it. FEAR = Fantasised Experiences Appearing Real

Our powers of concentration and mental stability develop with use; just as muscles do when we get fit. We lay down stronger neural pathways for concentration and awareness.

We become more discerning – we are likely to double check our initial reactions or what others are saying – we become reality checkers.

Now you know: try it!

This exercise makes use of the same information as Back to Basics 2. Review the fundamental method in Back to Basics 2 and then proceed…

Sit comfortably, take a 5 deep breaths and allowing each breath to let you relax into your body.  Gently let your eyes close and let your breathing relax into a natural rhythm.

Begin watching your thoughts as they go through your mind. Every time  you spot one that is a memory, say “memory, memory” to yourself. Do the same with fantasies and with inner talk, saying, “fantasy, fantasy” or “inner talk, inner talk” and just go back to resting, letting your breath go in and out of your body in its own natural rhythm.

Label each thought as you notice them. If you hear something label it “hearing, hearing”, if you swallow, label it “swallowing, swallowing”. If you itch, label it ‘itching” if you move to scratch, label you movement “moving” then “scratching”. You can label discomfort, “aching, tingling, pulling, pressing, stabbing, burning” etc.

Continue for 3-4 minutes at first, and build up to 10 minutes, then ever how long you like… set the timer before you start and try and stay there until it rings. Notice your thoughts as you wait for the timer to ring too…just another thing to notice.

Good luck and enjoy….