In this informative practice, I'll expand on the concept of the two states or modes of mind as described in Lessons 7 and 8. I use two simple words to denote these modes, here and there. Being here is present awareness. Being there is automatic or unaware.

Both modes of mind are needed and necessary, but it's easy to spend most of our time over there - life rushing past, getting things done efficiently, but with little conscious awareness - as we discussed all the way back in lesson 1.

The skill of mindfulness that you've been honing and developing is designed to create more awareness about which mode of mind you're in. I use the simple words here and there to make it easy for you to attach your own meaning, what it feels like for you to occupy the here and there.

So, let's make this concept of moving between modes of mind a bit more real in a short practice. Take a few moments to arrive in the present. Find your anchor.

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Allow thoughts to recede and bring your attention into the body, or become aware of what is around you, tuning in to sounds and sights. Noticing this as a transition into wakeful presence. Thoughts and thinking go into the background. Sensations take centre stage. There's a richness and aliveness to being here.

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At some point you may notice when thoughts take centre stage, and present moment awareness slips away.

Notice this as an automatic transition away from here and into there. Notice how the different modes of mind have a different feel from each other. So, in retrospect, when you move over there, lost in thought, or caught up and occupied in doing, analysing, assessing, thinking, you may notice that you are less conscious and more driven. There may be reactivity and impulses to act on thoughts.

In your own time, slowly allow your experience to come back to the here and now. Sensing. Connecting with what is around you.

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Thoughts may rise and fall away, moving quietly in the wings or even backstage, but you're aware of them and are able to make sensing centre stage.

You can observe for yourself how your state of mind shifts between autopilot and presence. Sometimes the transition is subtle, other times returning to presence can feel like a grand relief, like arriving home after an arduous journey. Here is presence.

Knowing what is here right now, what is in the space around you, what's within your mind, thoughts arriving, what feelings or sensations in the body. This is knowing, this is being here.

The skill of mindfulness is knowing where you are, and choosing where to be. Noticing and appreciating both modes of mind for what they offer.

As your mindfulness continues to develop, you'll more frequently know which mode of mind you're in. And you'll remember to ask, where am I now?

Knowing that if you've asked that question.

You're already home.