Hi there.
In this practice,
We're not trying to stop thoughts or fix them or make our mind behave.
We're simply learning to see thoughts as thoughts.
Movements of the mind,
Not instructions that we have to follow.
There's no right way to do this,
Just your way in this moment.
So when you're ready,
Let's begin.
And let's start by taking a moment to settle.
It might mean sitting or lying down.
Or it might feel like standing up,
Moving,
Wriggling.
If you feel agitated,
It's okay to not be still.
Let's tune into what the body needs.
Finding a position that feels right,
Or right enough.
Letting the body move if it needs to,
In its own natural rhythm.
When you're ready,
Let's start to notice your mind.
Notice whatever thoughts are here.
Fast,
Slow,
Loud or quiet.
Familiar,
Or maybe new or surprising.
There's nothing you need to change here.
We're just watching the mind do what minds do.
Noticing each thought,
Maybe you see it as an image,
As words,
A feeling.
However you see each thought is absolutely fine.
Maybe imagining each thought here as a small ripple on the surface of a lake.
A movement,
A moment,
Not the whole of you,
Just a passing pattern.
And as each thought appears,
You might gently whisper inwardly,
This is just a thought.
Thoughts are just a thought.
Not a command,
Not a truth,
Not a prophecy,
Just a thought.
Thoughts are just thoughts.
If a particular thought hooks you,
Maybe it pulls you in,
Tightens your chest,
Speeds your breath,
I invite you to meet it with three soft questions.
As you notice this thought,
Asking it,
Is it true?
Is it definitely true?
Is it useful?
Is this thought useful?
Is this thought helping us in this moment?
And is this thought kind?
Is it a kind thought?
Kind to yourself?
Maybe kind to anybody else?
Is it a kind thought?
We don't have to do anything here.
We're just asking.
Is it true?
Is it useful?
Is it kind?
It's no need to force an answer here.
Letting the questions create a little bit of space around this thought.
Maybe a gentle loosening,
A softening.
If this thought isn't true,
Or isn't useful,
Or isn't kind,
You can let it drift to the edge of the lake,
Like a leaf carried by the current,
Or gently blown by the wind.
Let it be gently carried by the wind.
Let it be carried away.
If this thought is true,
Or useful,
Or kind,
You can hold it lightly.
We don't need to grip it,
Or hold it too tightly.
Let's just acknowledge it.
Holding this thought lightly,
Gently,
With care,
For it and for ourselves.
Again returning to this simple knowing.
Thoughts are just thoughts.
They are movements of the mind.
Thoughts are not instructions,
They're not threat,
And they're not your identity.
Thoughts are just thoughts.
Coming back to the breath.
Letting our breath be our anchor.
Anchoring ourselves in this moment.
Letting the thought's path,
Like weather,
Passing through and changing.
Thoughts are just thoughts.
And when you're ready,
Feeling the ground beneath you.
Feeling a little steadiness in your body,
And the quiet space that you've created inside.
Even if it's just a little.
And whenever you're ready,
You could gently open your eyes.
Maybe bringing a little movement to your body,
Or doing anything that feels good to you just now.
And as we do,
Carrying the softness with you.
And knowing that you can return to this practice any time that you need to.
Take care,
And I'll see you soon.
