Here and Now: A Beginner's Guide to Meditation
Day 6: Returning

S1:Ep6

3 mins

TV-G Teacher: Bernie Clark

Begin day 6 returning: how do we find stillness when the mind wanders? Bernie Clark guides a gentle practice to anchor your awareness in the present.

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How do we cultivate stillness when the mind naturally drifts away? In day 6 returning, the sixth episode of Here and Now: A Beginner's Guide to Meditation, instructor Bernie Clark shares how to work with a wandering mind rather than fighting it. This Bernie Clark meditation offers a gentle mindfulness practice that invites you to shift your relationship with distraction. Instead of viewing mind wandering during meditation as a failure, this session reframes it as a natural opportunity to practice returning. Through this guided meditation for returning to the present, you will learn how to refocus the mind by anchoring your awareness in immediate physical sensations. This beginner meditation breath awareness approach provides a stable, compassionate foundation for anyone seeking to establish a consistent here and now meditation practice.

The nature of the human mind is to move, plan, and remember. When we sit in silence, we often expect immediate quiet, only to find ourselves caught in a stream of thoughts. This session teaches us that the moment we realize the mind has wandered is actually a moment of awakening. By gently bringing our attention back to the body, we train ourselves in mindfulness. Bernie Clark guides you through a systematic exploration of physical sensations, helping you cultivate a steady presence that can be carried into your daily life. This practice is not about achieving a blank mind, but about developing a compassionate relationship with your thoughts and learning the art of starting over, breath by breath.

Anchoring Your Awareness

Learn to recognize when your attention has drifted and how to refocus the mind without judgment or frustration.
Explore physical sensations as a grounding anchor to bring your awareness back to the present moment.
Develop a compassionate attitude toward mind wandering during meditation, treating it as a natural part of the process.

Begin your exploration with Bernie Clark and discover the peace of returning to the present moment.

Host: Bernie Clark

Audio Languages: English

Subtitles: English

Frequently Asked Questions

Why does my mind wander when meditating?

Mind wandering is a natural and normal function of the human brain. During meditation, the goal is not to stop all thoughts, but to notice when the mind has drifted and gently guide it back. This process of noticing and returning actually strengthens your mindfulness muscles over time.

How do I gently return my focus during meditation?

You can gently return your focus by anchoring your awareness in physical sensations, such as the rise and fall of your breath or the feeling of your body resting on the floor. When you notice your mind has wandered, simply acknowledge the thought without judgment and redirect your attention to these physical anchors. This practice helps calm the nervous system and brings you back to the present moment.

What is the concept of returning in mindfulness?

The concept of returning refers to the practice of bringing your attention back to your chosen anchor whenever you realize your mind has wandered. Rather than a failure of concentration, each act of returning is a moment of active awareness and self-compassion. This foundational skill is explored deeply in the Here and Now series on Gaia.

How do beginners practice returning to the breath?

Beginners can practice returning to the breath by starting with short, guided sessions that focus on the physical sensations of breathing. When distractions arise, simply note them and return your attention to the natural rhythm of your inhalation and exhalation. This gentle approach helps build concentration without creating unnecessary tension or frustration.