Close your eyes and imagine your thoughts are a time line stretching out in front and behind you. Behind you are your past experiences. In front of you your anticipations, anxieties and fears for your future. Now notice where your thoughts are focused. Are you beating yourself up over something you may have said or done ‘wrong’ in your past, or are you worried you may mess things up or be unable to cope somewhere in your future.

Empty your lungs. Take a slow deep in breathe and as you do, draw all your attention along your time line towards the centre of your mind. The idea is not to bring those thoughts with you but to be aware of them and leave them where they belong, and bring your attention back to the present moment. Continue breathing like this until you feel a sense of being centered. Take one more breath, open your eyes and imagine your focus is here and now.

Remember you are not trying to get rid of these thoughts; you are acknowledging them and leaving them where they belong. They’ll still be there, nagging you, knocking on your mind’s door but don’t panic when they do, just repeat the exercise and gently bring you attention back to what is in front of you. Whatever that is, may be difficult and challenging, but you will be better equipped to deal with it when you aren’t struggling with unhelpful thought.

Also, don’t beat yourself up when you notice your thoughts are not here and now. The act of catching yourself not being there is a win. Bringing yourself back to now is also a win, no matter how many times you have to do it.

One of the Gurus of mindfulness admits in one of his books that he is still unable to have a full shower without his mind wandering off, even after years of practice. It’s what our minds do and it’s not our fault so be kind to yourself, always.

 

BE, HERE, NOW.