Welcome to this freedom from unhelpful thoughts meditation by Gabriella DeMori.
Come into a comfortable position.
And take a few long,
Restful breaths.
And do your best to focus on the air moving in and out of your body right through the centre of your body.
And as you do this you may become more aware of your thoughts.
And sounds and feelings around you and in this moment.
So keep focusing on your breath,
But the thoughts are gonna be there,
So what I'd like you to imagine is that the thoughts are moving in front of you almost like a typed transcript.
As if they were one of those messages on the planes that fly above you sometimes at the beach and they fly on by.
And I'd like you to See the thoughts in written words and just watch them move.
In front of you from left to right or right to left and out of your vision.
And you stay back a little bit in your physical body,
Just watching the thoughts outside of you.
You don't even have to read them,
Just see letters moving by and just think to yourself.
There they are.
I'm not going to read or engage.
Just walk on by.
I'm going to stay here in my body in my stillness,
And I'm going to watch the thoughts.
Pour on out,
And they can go on for as long as they like.
I'm just going to watch them and allow them to move from one side into my vision and out of my vision on the other side.
And maybe the thoughts you're seeing written in front of you are repetitive.
Maybe they're long,
Snowballing thoughts and stories.
Maybe they're full of anxious worries,
Trying to get your attention,
Trying to give you reason to panic.
Just don't engage.
See them as words and as thoughts and remember that Thoughts come and they go.
And they're rarely real.
Or needing our immediate attention anyway.
And in this practice,
You're going to show yourself that they can be there.
Trying to get your attention.
But you're focusing on deep breathing and stillness.
As they talk and type on in the background.
Now I'd like you to imagine yourself standing up and stepping over that line of typed worries.
And move those thoughts and words on their little repetitive train to feeling behind you,
So that they're no longer in front of you.
Those little transcripts are still going on in the background,
But behind you.
And I'd like to encourage you to see a vision of something in front of you now that you have to look forward to.
Or something that you find soothing or calming to see.
May even be a happy place or a calm place.
Just call that to mind and see that in front of you with the words and the thoughts behind you.
Start taking some steps towards that vision that you're looking forward to.
Leave the words and the thoughts behind you as each step you take gives you greater distance from the thoughts and the words as you move closer and closer.
To the gentle and happy vision in front of you.
Keep walking and breathing deeply until you almost walk into the movie set of that place and it fully disappears.
Encompasses you in a 360 degree view.
Move right into that space.
Think about what it looks like.
Sounds like.
Smells like.
Tastes like.
And feels like to be there.
And the thought will try and hook you back in.
I'll try and bounce up and down and talk louder and try and get your attention.
But you're in a different place now Just spend a few more moments in this safe and content place you're in.
Doing your best not to take the bait,
To listen to or be scared by the thoughts.
Just keep practicing letting them run in the background like a transcript that nobody needs to listen to.
Take a few final,
Slow,
Smooth,
Deep breaths your shoulders.
Relax your whole body now that you're in a safe place.
We're gonna close this meditation now,
But remember.
.
.
You can come back to this visualization at any time.
And even though we're closing the meditation,
I invite you to remember to not take the bait of your thoughts.
Just let them run in the background.
Without engaging with them.
When you're ready,
Slowly and gently bring your awareness back to the room,
To the present moment.
Taking a few final deep breaths in.
And very slowly and very gently.
Opening your eyes when you're ready.
