Let go of what has passed.
Let go of what may come.
Let go of what is happening now.
Dont try to figure anything out.
Dont try to make anything happen.
Relax, right now, and rest.
It's the "don't try to figure anything out" that is my go-to distraction!
As phenomena arises, I find myself stepping back and trying to understand what it's about. It's probably my number one thing I do that pulls me out of meditation. But the lesson in catching myself doing this, translates into catching myself doing this throughout the day needlessly. It's appropriate to think about things, as to analyze particularly for me as it's my job I get paid to do. But to simply allow things to be when there's no reason to engage that part of my mind, lets the world flood in and my sense of being opens.
It's really quite amazing, take walking along outside. When you simply still that active thought and become quite in the mind, suddenly you hear birds singing that were there the whole time that you couldn't hear because of the dull roar of thoughts chewing away in your mind. You hear the grass blowing in the breeze, you feel the sun penetrate your skin, you become aware of yourself, and yourself in the world. You breathe air into the lungs, and exhale your being into the world in this exchange of life. And you are aware of all of this in that silence. In other words, what you learn on the cushion, translates into transforming how you live in the world!
So meditation is practice to advancing the mind into how we become as person. We no longer simply learn coping mechanism to stay afloat in the constant stream of anxious thoughts, just learning how to tread water and keep from drowning in the river. We learn to stand up in it, and to walk upon the water, so to speak. We master living and the mind through practice. We become calmer, clearer, fluid, open, centered, grounded, master rather than mastered.
One thing I wanted to add to your list here that I find important is that in practice on a daily basis (I practice a sitting meditation in the mornings), that every day is different, and a new lesson about ourselves. Do not expect repeat performances. Do not have expectations, but always be present with intention. I found this some time ago that can be practically useful when meditating:
I've added links to the terms at the bottom:
7 Factors of Enlightenment
When the mind is sluggish, it is not the proper time for cultivating the following factors of enlightenment:
tranquility, concentration, and equanimity,
because a sluggish mind can hardly be aroused by them.
When the mind is sluggish, it is the proper time for cultivating the following factors of enlightenment:
investigation of phenomena (dhammavicaya), energy (viriya) and rapture (piti),
because a sluggish mind can easily be aroused by them.
When the mind is restless, it is not the proper time for cultivating the following factors of enlightenment:
investigation of the phenomena, energy and rapture,
because an agitated mind can hardly be quietened by them.
When the mind is restless, it is the proper time for cultivating the following factors of enlightenment:
tranquility (passaddhi), concentration (samadhi) and equanimity (upekkha),
because an agitated mind can easily be quietened by them.
"But as for mindfulness (sati), monks, I declare that it is always useful."
(SN 46:53)
Descriptions in order from above:
dhammavicaya:
Dhamma vicaya - Wikipedia, the free encyclopedia
viriya:
V
piti:
P
passaddhi:
Passaddhi - Wikipedia, the free encyclopedia
samadhi:
Samadhi - Wikipedia, the free encyclopedia
upekkha:
Upekkha - Wikipedia, the free encyclopedia