Gradual Thought Reduction Technique

This is a guided meditation that allows you to manage to reduce your thoughts. As you move deep into mediation you can observe the thought reduction. As you practice this mediation daily, you see how your thoughts are in your control.

Transcript

Just settling wherever you're sitting.

Hello.

The sound of the bell is heard.

The sound of the bell is heard.

The sound of the bell is heard.

Let's settle down.

Close your eyes.

Any distractions?

Just shut down any gadgets.

Today let's try to do thought clearing or mind clearing meditation.

Just breathe in normally.

As you breathe in concentrate on your breath.

Let air go in and the air goes out.

Just feel as the air goes out of your system how light makes your body.

Just feel all that positive and divine energy around you.

Physical body using your breath.

Just breathe in deep into your tummy.

Slowly let it go.

Just observe the rhythmic movement of your tummy.

How the air goes in the tummy expands.

As the air goes out the tummy goes in.

While you observe this breathing you notice the thoughts are reduced.

The thoughts are still there.

Try to do the breathing for few more minutes.

Just don't force any part of your body.

Just naturally the air flow in and flow out.

As the air goes in let it go.

If you still feel the thoughts are still bothering you just pay attention to your nostrils.

Tip of your nose.

Just observe the breath.

As the air goes in observe the air.

Follow the air.

Follow the air as it goes out.

Let's do for one minute all of us.

Just let go any thoughts which might come and disturb you.

Just be an observer.

We can't stop our thoughts.

We can just choose to ignore them.

As we settle in please bring some happy thoughts on your consciousness.

It could be anything.

Any object,

Place,

Thing,

Companion.

Whatever that makes you happy.

Feel the feeling of happiness.

Just that feelings surround your entire body.

Feel the happiness feeling spreads in your body.

Just observe any part of your body is stiff or tensed.

Try to relax them.

As we settle in let's put an intention to clear our mind,

Clear our thoughts.

Just visualize the white light coming from the sky.

Just expand that through your physical body.

Let the white light surround you and then let it go to the earth.

Surrender to the white light and divine energy.

You might feel some body temperature change.

Theologically you might feel some kind of a protection.

Just monitor your body.

Any changes which might take place.

Concentrate on your forehead in between your eyebrows.

Where your third eye is located.

Just watch that space.

Concentrate on that space.

All thoughts will be happening in multiple layers of your mind.

The top level where you can identify those thoughts.

Underneath that there will be one more layer here.

It will be subtle but they create layer below the thoughts which are to identify.

One more layer here.

Can't even identify what thoughts our mind is processing.

Hopefully this meditation will help you to reset those multiple layers of thoughts.

Imagine like a bookshelf where you have many many books stacked up one above other.

Try to reach to the bottom of book.

Try to reach to the bottom book.

Clear our mind.

Clear our thoughts.

As you take the first book off you feel some thoughts are cleared.

Some work related,

Personal,

Whatever happened during the day.

Just breathe in for a few seconds and clear those thoughts.

All you do is pay attention to your breathing.

As you pay attention to your breathing,

Observe that your thoughts are reducing.

If you are not worried you would concern a couple of hours ago.

It doesn't bother you anymore.

Even an hour ago,

Fifteen minutes ago.

Just let it go.

Let it go.

The easier you let go,

The more concentration you pay on your breathing.

Pay attention to the breathing.

Thoughts will reduce themselves.

Letting you feel lighter,

The first layer is removed.

Just take a deep breath as you confirmation.

Let go slowly.

As the first layer is removed,

Let's look at the second layer.

What kind of thoughts are really bothering us,

Worrying us.

Any thought creating negativity,

Anxiety,

Uncertainty.

Sometimes they will be useful,

Sometimes useless thoughts.

Let's identify all the thoughts which are not serving us.

Easier to do is just let go all the thoughts.

Nothing is required right now,

Present moment.

Just let go.

As you pay attention to your breathing.

Just pay attention to your breathing.

Think of what thoughts are in this layer.

Just let them go.

As you concentrate on your breathing,

The layer gets clear.

The thoughts in the layer,

You see them disappearing.

Stay in this position.

Stay breathing in and out.

Just observe how easily thoughts get cleared.

Once you feel that you are much lighter in this layer,

Just have a deep mouth breath.

Slowly let it go.

Still couple more long breaths,

Let them go.

One more last one.

Take a deep long breath.

Slowly let it go.

For a second take a stop check how you feel right now.

From the time you started meditation,

Do you feel lighter?

Do you feel thoughts are slowing their activity in your brain?

Things which you were worrying an hour before.

Seems like they are there but it doesn't worry you.

With this stop check,

Let's go to the next layer.

In this layer you might feel some colors or stiffness or worry,

Negative,

Whatever those thoughts are.

If you feel any happy thoughts in this layer,

Just keep them.

Again we don't need to get attached to those thoughts.

Let go in any fear,

Uncertainty,

Worry,

Negative.

Any lower vibration thoughts,

Just let them go.

Just breathe in,

Breathe out.

Any thought pops up,

Just be an observer.

Don't get attached.

Let it go.

You might be surprised what kind of thoughts pop up from this layer.

That's okay.

You might be surprised because this part of the thought we never touched,

We never enquired.

No idea what's stored in this layer.

Just let them go.

Whatever those thoughts are,

Don't get attached,

Don't analyse them.

Just let them go.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

If any of those thoughts are worrying or causing you fear,

Uncertainty,

Use the counting mechanism of breathing.

Count four in,

Two hold,

Four exhale,

Four inhale,

Two hold,

Four exhale.

One,

Two,

Three,

Four,

Two,

One hold.

Exhale,

Four,

Three,

Two,

One.

One,

Two,

Three,

Four,

Two,

One,

Four,

Three,

Two,

One.

This breathing technique helps you to get rid of any thoughts,

Any fear,

Any uncertainty.

As you're cleaning up the layers and layers,

You feel lighter,

Lighter.

All the tiredness is going away.

All the things cluttered in your mind are removed.

You visualise that all the things are stacked up in its own place.

Nothing is worrying you,

Nothing is bothering you right at this moment.

Just feel the presence around you.

Just feel the Divine energy in you.

Take as long as it takes to feel that light,

Lightliness.

Feel the energy around you.

Feel all the heaviness is dropping away.

Drop the shoulders.

Let go of any part of your body which is holding the tension and stress.

Let go of everything which doesn't help you right now.

Cheerful steps of the breathing.

Inhale,

Exhale.

Bring your energies back to your body.

Let the energy settle in with your physical body.

You can say the following lines in your mind.

Bless and release all that doesn't belong to us.

Bless and release all that doesn't serve me.

Return to this Indian conscious attached to me.

Any negativity,

Daughter in me,

Or my family,

Or my clothes,

And extended family members,

Towards my house,

Towards my business,

Towards my vehicles,

Anything.

Let's take you to the white light.

May I be blessed with the white light prediction one day long.

May I be happy.

May I be free of sufferings.

Why the energy helped me to do this meditation?

Thank you.

Thank you.

Thank you.

Just wiggle your hands,

Toes,

And fingers.

When you're ready,

Rub your hands.

Place them on your eyes.

Bring yourself back.

Thank you.

Thank you.

Thank you.

Reviews

Very wonderful technique to soften the thoughts. Love the OM chanting also. Many thanks. Your practices are all so nice. ☮️💖🙏

Beautifully led practice 🙏thank you.

Thank you so much. Very calming and brings relief to worry and overthinking.

incredibly calming. thankyou