Welcome.
If you're here,
It may be because your mind feels busy,
Loud,
Or full of thoughts that feel disturbing or unwanted.
Intrusive thoughts can be frightening,
Confusing,
Or shame-filled,
And yet they are a common part of being human.
As we begin,
Please know this.
Having intrusive thoughts does not mean anything is wrong with who you are.
Thoughts are events in the mind,
Not facts,
Not future,
Not instructions.
In this practice,
We're not trying to erase them.
We're learning how to relate to them differently,
With more space and kindness.
Let us begin.
I invite you to find a comfortable position,
Either seated or lying down,
Settling in,
Allowing your body to be supported,
Getting comfortable.
If it feels okay,
Gently close your eyes or soften your gaze,
Settling in,
Observing.
I invite you to take a slow breath in through your nose and a long,
Gentle breath out through your mouth.
Let's do that two more times,
Lengthening the exhale just a little,
Going at your own space.
And when ready,
I invite you to return to your own natural rhythm of breathing if you haven't done so already.
And as we rest here,
Let's begin by noticing the points of contact between your body and what's supporting you.
Feel the weight of your body,
The temperature of the air on your skin,
Noticing any sounds in the room.
If intrusive thoughts pop up already,
That's okay.
You don't need to push them away.
You might silently say,
I see you,
And then gently return your attention to one simple anchor,
Perhaps your breath,
Or the feeling of your feet or hands,
Or the support beneath you,
Whatever helped you to get connected.
Remember,
They're just thoughts.
They don't define you.
Now I invite you to bring awareness to your breath,
Wherever you feel most clearly,
Nostrils,
Chest,
Or belly.
Notice the inhale,
Air coming in.
How does that make your body feel?
Inhale,
Chest rising,
Belly expanding.
And then note the exhale.
Notice this without changing anything,
Observing our breath,
Your own natural rhythm.
And now I invite you to inhale and exhale to the count of numbers.
Let's begin with inhaling for the count of four,
Two,
Three,
Four.
And then exhale for the count of six,
Two.
Now you're going to go at your own pace.
Just attempting to have your exhales longer than your inhales.
Exhale.
Imagine your body softening,
Perhaps 5% more,
Just a little more,
Around the jaw.
And then releasing,
Exhaling,
Letting go.
Again,
Just having the exhale be a bit longer than your inhale.
You decide.
Now gently invite awareness to the fact that intrusive thoughts sometimes appear.
We're not trying to summon specific ones.
We're acknowledging that they exist.
Visualize yourself sitting on the bank of a slow,
Steady river.
Thoughts,
Any thoughts,
Including intrusive ones.
Imagine them being leaves floating past on the surface.
Some are neutral.
Some are pleasant.
Some may be uncomfortable.
Your job isn't to pick them up or throw them away.
Your job is simply to notice there's a thought.
Imagining that river,
The leaves as your thoughts floating by.
And if a sticky or scary thought appears,
See if you can name it in a simple way.
There's an anxious thought.
There's a scary image.
There's a what-if.
No need to create a story around it.
Simply labeling it and letting it go.
Returning to the attention to the river itself.
The feeling of your body resting here.
Thoughts are visitors and you are the one who is noticing.
If you find yourself maybe replaying a story or something,
A worst-case scenario,
Be very kind with yourself.
When you notice,
You might say,
Ah,
My mind went for a walk.
And then escort your attention back to your breath,
Or to the feeling of your hands,
Or to the sounds around you.
Again,
It's okay for your mind to wander.
But if you find yourself being pulled into a story,
Replaying or imagining a worst-case scenario,
Be kind and just say,
Oh,
My mind went for a walk.
Or label it.
Thought.
What are the connections you're feeling supporting you?
Whatever gets you back.
Or to label.
It's okay to label something thought.
Simple label.
And returning back to your grounding.
I invite you to bring a hand to your heart or your chest,
If that feels comfortable.
Feeling the warmth of your own touch.
And I invite you to silently repeat after me,
Or adapt the following words to fit what feels true.
It's okay that my mind produces intrusive thoughts.
Thoughts are not dangerous on their own.
I can allow thoughts to come and go.
Like clouds passing through the sky.
Or like that of a leaf floating down the river.
In this moment,
I am safe enough.
Notice how your body responds as you say these thoughts.
These phrases.
You don't need to force relaxation.
Just acknowledge what's here.
Maybe there's lightness or tightness.
Ease.
Numbness.
Calm.
Anything is welcome.
There is no wrong.
And if it's difficult when a thought appears while you're doing this,
Imagine giving it a little bow and saying I see you.
And then turning back gently toward your body.
Your hand.
Your brow.
Again and again,
As you are practicing.
Choosing where to place your attention.
Even when the thoughts are loud.
And let's repeat those words again.
Silently or out loud.
Remembering that you can adapt them to fit what feels true for you.
It's okay that my mind produces intrusive thoughts.
Thoughts are not dangerous on their own.
I can allow thoughts to come and go.
Like clouds passing through the sky.
Or like that of a leaf floating down the river.
In this moment,
I am safe enough.
Remember,
If it's difficult while you're doing this,
Placing a bow on that thought and saying I see you.
And then turning back gently to your body or your hand.
Or your breath.
Wherever you place attention.
Even when the thoughts are loud.
Let's repeat those words for a final time.
Remembering that you can change them to fit what feels true.
It's okay that my mind produces intrusive thoughts.
Thoughts are not dangerous on their own.
I can allow thoughts to come and go.
Like clouds passing through the sky.
Or a leaf floating down the river.
In this moment,
I am safe enough.
Remembering that you can change them to fit what feels true.
Observing how your body feels.
Acknowledging where there's any tightness.
If there's any.
Noticing anything is welcome.
No judgment.
And remember,
It's okay for thoughts to appear.
And as we begin to close our meditation,
I invite you to begin to sense the whole body again.
Head.
Shoulder.
Torso.
Legs.
Feet.
Notice that thoughts may still be present.
And yet you are so aware of your body,
Your breath,
And the space around you.
You might say to yourself,
I am more than my thoughts.
I can notice thoughts without obeying them.
I am learning a new way to be with my mind.
I invite you to take a slow,
Comfortable breath in.
And an easy,
Unhurried breath out.
When you feel ready,
I invite you to gently open your eyes or lift your gaze.
And taking a moment to look around the room.
Noticing colors.
Shapes.
And light.
Allowing yourself to arrive back into your day with a little more space inside.
You can return to this practice anytime your mind feels crowded or intrusive thoughts show up.
Every time you practice,
You're strengthening this new kind of relationship with your inner world.
