Welcome to a three-minute practice of working with your thoughts.
So to begin with,
Making sure that you're comfortable,
Moving around if you need to,
And closing your eyes if that feels comfortable.
And putting one hand on your tummy or your chest or perhaps one on each Taking a few mindful breaths.
You don't need to change the breathing,
Simply to notice it.
Noticing how does it feel to breathe in.
Noticing how does it feel to breathe out.
And again.
Breathing in.
Breathing out.
And very likely,
Your mind is full of thoughts,
Planning,
Remembering,
Random stuff.
And it's important that you don't get upset and frustrated about this.
We can't clear the mind.
But see what happens when you just notice and say to yourself.
Oh,
I'm thinking again.
I'm going to let that go.
And come back to the breath.
So again,
Just breathing in,
Breathing out mindfully.
And as soon as you notice that the mind has got carried away with thinking,
Not to give yourself a hard time,
But simply to notice,
Oh,
Here's thinking again.
I'm gonna let that go now.
And you'll probably have to do this many,
Many times.
So just continuing as best you can,
Just stay with the breath.
And noticing thinking when it comes in,
Which it will.
This happens for everyone.
Breathing in,
Breathing out.
And just practicing letting go of thinking when it doesn't feel useful to you.
And we're coming to the end of this short practice now.
So just cracking open your eyes.
Maybe considering next time you notice the mind has gone off somewhere you don't really want it to go.
You could say to yourself,
You know what,
I'm going to let go of this now and just rest my attention on the breathing.
