Welcome to this meditation for overthinking and mental noise.
Find your usual meditation position.
It could be that you're seated upright,
Shoulders are soft and relaxed,
Your neck and head is upright,
Hands are gently placed on your knees,
And your eyes are gently closed.
Or alternatively you could be lying down,
But make sure that you're alert and focused and not too drowsy.
Take a slow inhale through the nose for five.
In,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
In,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
The first thing that we should do in order to remedy the overthinking and the mental noise is let's establish an object and awareness.
Let's do it with something neutral.
I want you to imagine a cup in front of you now.
And it's a lovely teacup,
Cream colored with some blue patterns on it.
And notice that this cup is an object,
And this object is perceived by you.
It's an object in front of you.
You are the observer.
And as you maintain awareness onto this cup,
Take a slow inhale through the nose for five.
In,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
You don't have to do anything else,
But just look at this cup hold the awareness onto the object.
In,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Now we should have established that this cup is an object of your awareness.
Two things.
You are the awareness,
And the cup is an object of your awareness.
Soften your shoulders.
Soften your face.
Cheeks.
Soften your feet.
Soften your knees.
Ankles.
Soften the hands.
Soften the heart and the chest space.
Let's move into thoughts.
Mental chatter.
You are the objects,
And you are the awareness.
Two things.
Think of the word,
Hello.
See it in front of you written.
Hello.
And hear it in your mind.
Hello.
Can you see that in front of you?
Can you cultivate the word written in front of you?
And keep repeating that word in your mind back to yourself.
Hello.
Hello.
And what will likely happen is that another voice will also pop up,
Saying something along the lines of,
This is so silly.
This feels so stupid.
Hmm,
I'm uncomfortable right now.
This isn't good.
And that's absolutely fine.
Notice that the word hello,
And any other mental chatter,
Is an object in front of you.
Softly breathe in,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
So we've established that visual imagery,
A cup,
The word hello,
Both those things are objects.
We've established that thoughts and sounds are objects.
And we've also established that your essence,
Your identity,
Is deeply rooted as awareness.
You are the seer.
You are the observer.
Every time you notice yourself disturbed by mental noise,
Remind yourself of who you really are.
You are the observer.
It doesn't matter whether the mental chat is chaotic,
If the mental chatter is very self-loathing,
Or angry towards others,
Or stressed,
Or anxious.
It doesn't matter what the mental chatter is.
It's an object in front of you.
And you are the space,
The seer,
The light,
The illumination.
Now here's the fun,
Challenging part.
You'll never,
Ever be just awareness.
And you'll never just be thoughts.
You'll always be dancing between object state and awareness state.
You will always be in a friction of awareness and objects.
Most of us get caught in the object identification.
We identify with the objects,
With the thoughts,
With the streaming mental chatter.
We identify with the objects,
With the mental noise.
Just remind yourself that there's always a seer.
You can't have one without the other.
You can never have a mental dialogue without an aware seeing presence.
And you always have the choice to sit back into your awareness.
Have a great,
Great day.
