Welcome.
Your mind has been racing with worries,
Fears,
Regrets,
Or repetitive thoughts.
This meditation is designed to help you step out of the cycle and reconnect with the peaceful awareness that exists beneath the noise.
So find a comfortable position.
And allow your eyes to gently close.
Take a slow,
Deep breath in.
And a long gentle breath out.
Again,
Breathing in calm.
Breathing out tension.
There's nowhere you need to be right now.
Nothing you need to solve.
Nothing you need to figure out for these next few minutes.
Simply allow yourself to rest.
Now imagine you're sitting beside a peaceful stream.
The water flows effortlessly.
Steady.
Calm.
Continuous.
And as you sip aside the stream You begin to notice leaves floating on the surface of the water.
One by one they drift past.
Now imagine that each thought that enters your mind can be placed onto a leaf.
You do not need to stop your thoughts.
You do not need to fight them.
You don't need to judge them.
Simply place a monolith.
And watch them float by.
Perhaps a thought about something that happened yesterday.
Place it on a leaf.
Watch it drift away.
Perhaps a worry about tomorrow.
Place it on a leaf.
Watch it float downstream.
Perhaps a judgment about yourself.
Criticism,
A fear,
A memory,
A regret.
A what if.
Why did I?
Place each thought gently on a leaf.
And allow the stream to carry it away.
Notice that the stream does not resist the leaf.
It does not hold on to it.
It simply allows it to pass.
You can do the same as thoughts arise.
Simply notice them.
Place them on a leaf.
And let them continue their journey.
Some leaves move quickly.
Some move slowly.
Some thoughts return again and again.
But that's okay.
If the same thought returns.
Just place it on another leaf and another and another.
You're not failing if thoughts continue to appear.
The goal is not to stop thinking.
The goal is to stop holding on.
It is a letting go.
Letting go of each leaf.
Notice how each thought arrives.
Stays for a moment.
And then passes.
Just like a leaf floating on water Begin to notice something deeper.
There are thoughts moving through your awareness.
But there is also the one who is watching.
The leaves move,
The street moves.
The thoughts move.
But the observer remains.
The observer is not anxious.
The observer simply notices anxiety.
The observer is not depression.
The observer simply notices feelings of sadness.
The observer is not the thought.
The observer notices the thought.
Allow yourself to rest as the observer.
Quiet awareness sitting beside the stream.
Watching.
Not judging.
Not fixing.
Not resisting.
Simply observing.
Mask yourself gently.
Who is noticing these thoughts?
Who's watching these leaves pass by?
Rest in that awareness.
Notice how spacious it feels.
How peaceful.
Oh,
Still.
Thoughts come and go.
But awareness remains.
Thoughts change.
Awareness remains.
Emotions rise and fall.
Awareness remains.
You are the awareness.
You're the observer.
No.
Silently repeat.
I am not my thoughts.
I am the one who notices them.
I allow thoughts to come and go.
I release the need to follow every thought.
I create space between myself and my mind.
I am calm.
I am present.
I am freeing you.
Now.
Take a slow deep breath in Gently breathe out.
One more time.
Breathing in peace.
Think how it released and as you prepare to return,
Remember this.
Thoughts are visitors.
You don't have to invite every visitor inside.
You can simply watch them pass like leaves floating down a stream.
And whenever life feels overwhelming,
You can return to this place.
To the stream.
To the observer.
To the peaceful awareness that has always been within you.
Now you can gently bring your attention back to the room.
Wiggle your fingers and toes.
When you're ready,
Slowly open your eyes.
Welcome back
