You must free your mind of all distractions, you cannot focus unless you and your mind are in the present moment. It is no good thinking about what you will have for dinner, or worrying about the argument you had earlier with the next door neighbour. Let it all go, so as you can be left alone with your own thoughts.
This may seem scary for some, as not everyone is used to spending time alone with their thoughts, many of you will have busy lives, or you may be worried that if you think too much, you will open a doorway to some hidden trauma held deep within your mind.
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