Updated: Sep 2, 2020
the Buddhist practice of vipassana meditation- to increase insight by becoming a detached observer of your thoughts, feelings, drives, and vision. No thought is considered an intrusion. (Kutz et al., 1985, Psychotherapy and psychosomatics). So you try to meditate and the most common concern is that you cannot clear your mind right?? Well this is sooo common and believe me after a while it does get easier maybe after months depending on how often you practice. But don't worry! Practicing mindful meditation allows for noticing the thoughts, feelings, etc. I use to say to myself, "Oh isn't that interesting that I a thinking about ---. At first I didn't notice but time has passed and I have ie. reorganized my pantry in my mind. Mindfulness-based stress reduction programs(MBSR) are used in 80+ medical institutions. As described by Joan Borysenko MD(1988)
1. Choose a quiet place where you will be undisturbed by people (put up a sign if needed), cell phone (airplane mode and turn off sound).
2. Sit in a comfortable position with back straight and arms and legs uncrossed or cross legged on a pillow on the floor.
3. Close eyes.
4. Relax muscles from head to toe with a slow body scan.
5. Notice the breathe.
6. Repeat the focus word. If you don't have one use "ohm" or "sat nam"(truth). Any word will do especially if it has no meaning to you.
7. Set a timer for 20 minutes to start. Same time each day would set a pattern promote relaxation.