Thoughts Passing By

Many people think meditation is about stopping thoughts, but that's not the goal. In this short guided meditation, you'll learn to notice thoughts as they come and go without getting caught up in them. Rather than trying to create a blank mind, you'll practise observing your experience with curiosity and kindness, allowing thoughts to pass by naturally while returning your attention to the present moment.

Suitable for beginners and anyone wanting a gentler approach to meditation.

Transcript

This meditation is one called Thoughts Passing By. And before we begin, Just a quick understanding of what this meditation is about. This isn't about stopping your thoughts in any way or trying to clear your mind, Because your mind is always going to think. What we're doing here is learning to step back and notice our thoughts instead of getting caught up in them. Most of the time we don't even realise we're thinking. We just get pulled into a story and the body follows. It can follow with tension and stress and emotion. So this practice helps create a bit of space. So instead of reacting automatically, You start to observe. And over time, That can help settle down the nervous system. And it can also change your relationships with your thoughts. So take a moment to get yourself comfortable. Preferably sitting, But you may like to lie down if that's what your body says. And just allow your body to settle here. And now. You can close your eyes if you wish. Or maybe you'd like to soften your gaze. Whichever you do is fine. And you can switch between your eyes closed. And softening your gaze through the meditation. And bring your attention to your breath. Not after changing it, You're just noticing it. Just let it be natural. Inhaling. . . And exhaling. Just in your own way. And if your mind wanders, That's okay, That's fine. Just bring it back nice and gently. Just bring it back to your breath. The breath is always with you. And with your eyes closed, You might sense anything you can see with your. . . Close the eyes. Just tuning in to anything, Any visions. Or any colors. Maybe the shade of lie. Just feeling your body contacting the surface. Notice where your hands are resting, What they're resting on. Can you feel the rise and fall of your chest or belly? Can you feel your breath enter your nostrils? Maybe you can feel your heart. And what sounds are around you in your soundscape? It's bringing awareness. To the sensations of sound. You might notice when we think of certain sounds and we hear them, We often try and label them. That's music. Oh, That's traffic. Oh, That's birds. Oh, That's people talking. And each sound is unique in its own way. Can you taste anything in your mouth? There might be some sweetness or sourness. Or nothing at all. Just becoming aware. There's no right, There's no wrong. Taking a nice breath in through your nose, And what can you smell? What fragrances are in the room or in your environment? Just bring in that awareness into your body. Now moving away from all of our senses. Just begin to notice your mind. A lot of people say our mind is our sixth sense. Thoughts may already be there. Or they may come and they may go. You don't need to stop them in any way. Just watch them. Like they're passing by. You might imagine him. Thinking. You might see them like clouds. Moving across the sky. A thought appears and it drifts away. You don't need to hold on to it. You don't need to push it away. Just letting them come. And go. And if you notice yourself getting caught up in a thought, That's okay. That's what our minds do. And just, If that happens, Just gently step back and notice. I'm thinking. And return to the watching. Some thoughts might feel stronger. More emotional. You might feel them in your body, And that's okay too. Just noticing them. Letting them pass in their own time. You don't need to solve anything here. You don't need to figure anything out. Just about same. Seeing how our mind moves. You might begin to notice there's a space, A space between you and your thoughts. You are not your thought. You're the one noticing it. And each time a thought comes. Just let it pass, Like a cloud. Or like leaves floating down a stream. Just coming and going. And allow yourself now to just sit. And sit with your thoughts and let them go and watch. And rest with them. As he enters into some stillness. Take this time to sit back. And just let things be. Just for a few minutes. Now gently bringing your attention back. Back to your breath. Feeling the inhale and the exhale. Noticing your body again. Noticing your senses. Tuning in the case smells. Smelling what's around you. Sounds. Noticing what you can feel. And noticing how your body feels now. Noticing how your mind feels now. Noticing where you are. The space around you. And just swaying around, Moving your body, Letting it be where it needs to be. Moving your fingers, Your toes. And when you're ready, Slowly open your eyes. Namaste.