how to change your mind

timer

Make a firm decision to be mindful

Set the kitchen timer for 15 minutes

Sit with your body and head erect

Focus attention on the breathing

• Notice when attention is captured by mental proliferations, and
• Refocus attention on the breathing
• Notice when attention is captured by mental proliferations, and
• Refocus attention on the breathing
• Notice when attention is captured by mental proliferations, and
• Refocus attention on the breathing

The kitchen timer rings

Notice the overall state of mind and of body

There is no right or wrong. Just notice.