Dissolving Disturbing Thoughts And Feelings

This guided meditation is an invitation to gently dissolve disturbing thoughts and feelings by resting as the ever-present awareness that is underneath every mental movement. Rather than pushing thoughts away or trying to fight feelings, you’ll be guided to hold them in the light of pure awareness — so they naturally lose their grip and soften into freedom.

As you follow the practice, notice how the mind’s stories and the body’s tensions begin to relax when met by a steady, compassionate attention. You are taught to observe without identifying, to feel without reactivity, and to return again and again to the quiet center that witnesses everything. In that space, disturbing emotions lose their charge; they show themselves as passing events inside the vastness of who you truly are.

Transcript

Sit down,

With your back straight.

You can either close your eyes or keep them open,

Relaxing your gaze,

Looking in front of you.

Take a moment to make yourself comfortable.

Take a slow and steady breath in through your nose,

Hold it,

And let go.

Exhale completely,

And just allow for your breath to flow in and flow out naturally,

Relaxing you,

Helping you settle,

And for a moment,

Just rest.

Don't try to rest,

Or do anything.

Just rest,

Spontaneously,

Effortlessly,

On,

Do anything,

And at the same time,

Also don't try to let go of anything.

There is an awareness,

Always,

Already aware of everything that arises.

The awareness that is listening to my voice right now.

The awareness that knows that you are thinking,

That knows that you exist.

The awareness in which everything arises.

Recognize that awareness and see that it is always here,

Before anything.

Rest into that awareness.

Rest as it,

Spacious,

Formless,

Luminous.

When it comes to dissolving disturbing thoughts and feelings,

Do not try to alter them.

Do not meditate on them.

Do not try to find their essence.

Do not reject them,

Nor accept them.

Do not suppress them,

Nor indulge.

Simply,

Let them be,

And recognize the awareness in which they arise,

As naked awareness,

And they will dissolve,

Naturally.

Thoughts and feelings arise in awareness,

Just like waves arise in the ocean.

Don't try to do anything with them.

Just rest as the ocean.

Slowly.

Once you see that awareness always,

Already is,

Beyond all appearance,

Beyond all experience,

Beyond all thoughts and feelings,

You realize that all thoughts,

Feelings,

And appearances are but the display of this ever-present,

Infinite awareness.

They are empty by nature.

They have no real meaning or solidness of their own.

They are but the meaning you give to them.

So for a moment,

Don't indulge,

Don't give them any meaning at all.

Let them be as they are,

And experience their emptiness for yourself.

When you rest as pure awareness,

You will forever be untouched.

Thoughts come and go,

But they leave no trace in awareness.

So by not clinging to anything,

And at the same time,

Not trying to get anywhere,

Allow yourself to fall back into that awareness that is always already present.