Noticing Distraction: a meditation for a wandering mind
Learn to catch the moment the mind has wandered, name it lightly, and return. Each return counts as practice. Timed text cues appear on screen, with optional device narration.
Before you begin
Sit upright and at ease, hands resting in your lap. Read each cue, then you may close your eyes; when you notice you have drifted, that is the practice, not a mistake.
How it opens
Settle into your seat. Take a few slower breaths, then rest attention on the breath wherever you feel it.
| Length | Cues |
|---|---|
| 3 minutes | 5 timed cues, then the bell |
| 5 minutes | 6 timed cues, then the bell |
| 10 minutes | 8 timed cues, then the bell |
The complete session is part of Daily Dharma Plus in the iPhone app. You can sit now with the free breath-awareness session or the silent timer.