Hi and welcome to this meditation.
This will be a simple guided exercise to help you let go of the thoughts and feelings coming your way no matter how intense they are.
Just being mindful of the contents of your mind without following any one thought down the rabbit hole.
If you're comfortable you can close your eyes,
Allow your eyelids and lashes to feel gently kissed to the top of your cheeks or you can stare off in a soft gaze somewhere.
Whichever is easiest for you to engage in a visualization.
First we'll bring attention to the in-breath.
Just noticing the cool air as it enters through your nostrils up into your sinus cavity and down the back of your throat and then notice the warm air as it leaves the same way that it came.
Cool air in and warm air out.
Draw your attention to the other simple sensations of breathing.
The chest,
The belly,
The shoulders that all rise and fall with each inhale and exhale making room for your breath.
And getting rid of what your body no longer needs.
And do that for the next few moments paying attention to the sensations of breathing,
The cool air,
The warm air and the body response.
If your mind wanders that's okay and completely normal.
Notice it when it does and gently bring your attention back to these sensations of breathing.
If your tongue is on the roof of your mouth gently drop it.
Allow your ears to feel gently pulled away from your shoulders and your shoulders to drop as if gravity is just naturally pushing or pulling them down.
Now I want you to imagine that you're sitting on the bench at a train station.
Maybe there are three,
Four or five railroad tracks in front of you and you have no place to be but on this bench noticing the trains leave and come,
Stop and go.
You can feel your bottom on the firm bench,
Your feet planted on the floor and in this place too you also notice your sensations of breathing.
For the next few minutes I want you to put a thought,
A feeling,
Anything that comes to mind on a train when it stops at the station and just watch it leave.
This goes for any thoughts including things like I don't have a thought or I don't want to be here or if your brain is making to-do lists or trying not to forget something or if it's remembering something.
This is all the contents of your mind and imagine them boarding this train with the people that are leaving and watch it go away.
Even if the same thoughts or emotions return that's okay.
Continue to honor their presence and also honor their leaving by watching them go.
Imagine the train seeing it get further and further away off into the distance of the fog and the mountains.
It's visual slowly fading away.
Use your breath as the anchor to return to,
To attend to after your thoughts and feelings leave the station.
Do this for the next few minutes.
You you you I'm going to gently call you back here now to my voice.
To imagining the room you're sitting in,
If your eyes are open.
Try to firm up your gaze.
Notice what it feels like seated or planted wherever you are.
If it's firm,
Comfortable,
Uncomfortable,
Soft,
Warm,
Cool.
Notice my voice.
Imagine the room you're in,
The colors,
The objects,
What's in front of you and open your eyes.
And if you'd like to continue this exercise,
Feel free to do so after the recording ends.
And know that you can return here and do this anytime you're looking to pause,
Have transition or to let go of the intense thought or feeling spirals our minds can trap us in sometimes.
And with you on this journey.
I hope that you carry this exercise with you for whenever you need.
