Hi there and welcome to your guided meditation on observing the monkey mind.
To begin,
Find yourself a comfortable position,
Closing down the eyes,
Taking the next five to ten rounds of breath to make any adjustments you need before settling down into your seat.
Relaxing through your shoulders,
Your neck,
Softening through the face.
Allow your hands to feel heavy and guide your awareness to the natural flow of your breath.
Start to deepen the breath by taking a deep inhalation through the nose,
Filling your lungs completely.
Hold for a moment and then exhale slowly through your mouth,
Letting go of any tension as you breathe out.
Take a few more deep breaths just like this,
Allowing your body to relax with each exhale.
Imagine you're creating a peaceful space within you.
Now bring your awareness to the thoughts in your mind.
Just like a monkey swinging from branch to branch,
Your thoughts might be all over the place.
Acknowledge that this is completely normal.
There's no need to judge or criticize yourself for having a busy mind.
I want you to visualize a playful and curious monkey in a lush forest.
Imagine each thought as a branch that the monkey jumps onto.
As you observe the monkey moving from branch to branch,
Notice how the thoughts come and go.
Some branches might be more enticing while others are quickly left behind.
Now imagine yourself as a calm and compassionate observer sitting beside the monkey.
As you watch the monkey mind at play,
Remind yourself that you're not your thoughts.
You are the awareness that witnesses these thoughts without getting caught up in them.
Allow your thoughts to come and go without trying to control or push them away.
Shifting your focus to the breath now,
Feel the gentle rhythm of your inhalations and exhalations.
With each inhale,
Imagine drawing in a sense of calm and clarity.
With each exhale,
Release any tension or judgment that might arise.
Your breath becomes an anchor,
Rounding you in the present moment.
If you find your mind wandering again,
Gently redirect your focus back to your breath.
Remember that just like the monkey swinging on the branches,
Your thoughts will continue to come and go.
It's okay to return to your breath as many times as you need.
Gently start to wiggle your fingers and toes,
Gradually bringing awareness back to your physical body.
And when you're ready,
Slowly open your eyes.
I hope you've enjoyed this meditation on observing the monkey mind.
Until next time,
Om Shanti.
Om.
