Stand in mountain pose.
This practice can be done sitting down, but it works best in a mountain pose. Stand with your feet shoulder-width apart. Lengthen the spine and stand with good posture, holding your arms by your side. Make sure that your shoulders are relaxed.
Focus on the breath.
Bring your attention to the sensations of the breath. This is a good starting point for all concentration practices.
Broaden your awareness of your mind.
Broaden your awareness of the thoughts and feelings in your mind and body. Imagine them as a river that is flowing past you, so they appear and then move on, making way for the next thought or feeling. If you feel your mind latching onto specific things, refocus on your breath for a few moments, and then start again.
Observe without intervening.
The most important thing about this exercise is to observe without intervening. You are letting your mind wander and simply seeing where it goes. Don’t try to control your thoughts, stop them, or focus on a specific thing. Just let everything flow past you like a river.

Practice open monitoring of the mind

How to Apply This