A note from Sean
It was hard for me in the beginning too. I was distracted all the time, and judgments still come to my mind. What changed is how I relate to them. I notice them, welcome them, and stay with them, bit by bit. It’s like a muscle. The more we use it, the more we can do it.
Try this today. Set a timer for five minutes. Before you start, say your intention in one sentence: “I am here to feel my breath.” Each time you notice you have wandered, remember the instruction and return. Pay attention to how quickly you come back, not how often you left.
Keep going: Motivation When You are Unmotivated and A Thought Meditation Script.
This suits anyone who skips sits, and anyone who sits and feels they are doing it wrong. If sitting stirs up strong emotion or pain, go gently. Shorten the time to one minute. Stop when you need to.
