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"One of the most effective ways to overcome anxiety is to try to shift the focus of attention away from self and toward others. When we succeed in this, we find that the scale of our own problems diminishes. This is not to say we should ignore our own needs altogether, but rather that we should try to remember others' needs alongside our own, no matter how pressing ours may be." - Dalai Lama
Peace!
nice post,
Billy
One of the first things about the mind that most people may or may not know is how tenacious for your attention it can be.
Don't worry about getting lost in thought and finding it difficult, that is a very important part of the process. If your mind didn't take your attention back like it did, you probably wouldn't be looking at finding a meditation/relaxation technique in the first place.
The mind (ego) is like a small child who wants your attention. If you were to try and ignore the child, he would kick and scream until he got you to notice him once again. The mind is like this too. But instead of ignoring the child, it is often a better childrearing practice to give some attention at first and then to gradually give less and less attention. We wouldn't want to harm the child or your ego would we?
So, instead, we take our attention away from thought and move it into the body with the full knowledge that the mind and its thoughts will continue to seek your attention. When you find yourself fully caught up in thought, gently move your attention back into the body and onto the sensations that are arising in that moment.
DONT TRY TO DO ANYTHING TO THE SENSATIONS-JUST OBSERVE THE SENSATIONS. YOU ARE NOT TO TRY AND REMOVE ANY SENSATIONS OR DO ANYTHING OTHER THAN BECOME AS AWARE AS POSSIBLE OF THE SENSATION. Once you are aware of a sensation, you can observe the area for a moment and then move to the next part of the body.
We only need to observe sensation.
One of the reasons for moving attention into the body is to help you to experience a sense of awareness. The state of awareness is an important part of this process and should be understood. Try googling 'awareness' and read some information on the topic to get an idea of what it is, if you don't already know.
Practice inner body awareness and observation of sensations whenever you can. For me, one of the best places to practice is while lying down. I can feel the sensations on my back and find it easy to keep some attention on the pressure on my back while observing sensations in other parts of the body.
basdist....I practice often...my favorite is going to the no-kill shelter and brushing the cats. I stay (mostly) in the beautiful moment.
So many things can offer a meditation moment
Namaste