Goals: Shorten the periods of mind-wandering and extend the periods of sustained attention to the meditation object. Obstacles: Mind-wandering, monkey-mind, and impatience. Skills: Reinforcing spontaneous introspective awareness and learning to sustain attention on the meditation object. Spontaneous introspective awareness is the “aha” moment when you suddenly realize there’s a disconnect between what you wanted to do (watch the breath) and what you’re actually doing (thinking about something else). Appreciating this moment causes it to happen faster and faster, so the periods of
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