Hello everyone on Insight Timer,
This is Alonzo Davis,
Also known as the Life Llama.
The purpose of this meditation is to reinforce that thoughts are not the enemy.
By acknowledging thoughts and categorizing them,
You'll begin to see their repetitive nature.
You have thoughts,
But you are not your thoughts.
In between your repetitive thoughts,
There's a gap.
It's in the gap that the peace and focus you wish for resides.
Let's begin by taking a deep breath in through your nose and slowly exhale through your mouth.
With each breath,
Let go of any tension you may be holding.
Close your eyes softly,
Turning your attention.
Do it again with me.
Bring your awareness to your body.
Start at the top of your head and slowly scan down through your body,
Noticing any areas of tension.
With each breath,
Imagine a warm,
Soothing light washing over those areas,
Releasing the tension and inviting relaxation.
Breathing in,
Breathing out.
Let's anchor ourselves in the present moment by focusing on our breath.
Observe the gentle rhythm of your breath as it flows.
Feel the coolness of the air as you inhale,
The warmth as you exhale.
As we meditate,
Thoughts may arise.
Imagine your thoughts as leaves floating down a river.
You are the witness on the riverbank,
Watching these thoughts come and go without judgment.
If a thought lingers,
Simply acknowledge it and gently guide your attention back to your breath.
Breathing out,
Again.
Breathing in.
Allow the spaces between your thoughts to expand,
Like the pauses between musical notes.
It is in these gaps of silence that true clarity and stillness resides.
Embrace these moments of serenity.
Take a few moments to breathe in and breathe out.
When thoughts arise,
Try labeling them.
For example,
If a worry surfaces,
Softly say to yourself,
Worry,
Then release it.
Labeling helps you create distance from your thoughts and prevents them from overwhelming you.
Take a few moments to breathe.
Visualize your mind as the vast sky.
Thoughts are like passing clouds.
They come and go,
But the sky remains unchanged.
As you meditate,
Allow your awareness to expand,
Transcending individual thoughts and connecting with the spaciousness within.
Let's shift our focus to gratitude.
Think of something or someone you're grateful for.
Feel the warmth of gratitude filling your heart.
Now,
Extend this feeling to yourself and to others.
May all beings be happy.
May all beings be peaceful.
Breathing in.
If your mind wanders,
Gently bring your attention back to your breath.
The breath is your sanctuary,
Always available to ground you in the present moment.
Feel the rise and fall of your chest.
That's the rhythm of life.
As we come to an end of this meditation,
Take a moment to acknowledge the stillness and peace you've cultivated within.
Carry this tranquility with you as you go about your day.
Remember,
You have the power to choose which thoughts to engage with and which to let go.
With a deep breath,
Gently wiggle your fingers and toes.
When you're ready,
Slowly open your eyes.
Carry the serenity of this practice into your day,
Knowing that you can always return to this space of calm and centeredness.
May you walk the path of mindful thought control,
Finding harmony and wisdom along the way.
Peace and health be with you.
