Five Minute Mindfulness of Thoughts

In this five minute meditation you will have the opportunity to practice becoming the observer of your thoughts. Being able to watch your thoughts come and go, rather than getting swept away by your thinking or stuck in rumination, can be a very helpful skill to cultivate.

Disclaimer: The following meditation is purely for educational purposes and is not intended as a psychological intervention or as a substitute for professional mental health or other services.

Transcript

Over the next few minutes,

You will have the opportunity to practice becoming an observer of your thoughts.

Being able to watch your thoughts come and go,

Rather than getting pulled in and swept away by your thoughts,

Can be a very helpful skill to cultivate.

Learning to bring mindful attention to our thinking can unhook us from our habitual spiraling of our thoughts,

Getting lost in thought and pulled away from the present moment,

Or being stuck in rumination.

You can use this meditation when you find yourself ruminating in unhelpful ways,

As well as when you just want to practice observing your mind.

Get into a comfortable position where you can remain still for several minutes.

Allow your attention to settle into your body as you follow a few cycles of breath.

Feeling your breath as it comes in and as it goes out.

Don't try to force anything.

Just let things be as they are.

Now gently become aware of your thoughts,

Noticing whatever thoughts are present right now.

As each thought arises,

Simply notice it.

You might imagine your thoughts like a cloud passing by in the sky,

Or like leaves blowing in the breeze,

Or a leaf floating down a stream,

Or perhaps like a ship floating down a river,

Or something else.

Just be the observer.

Notice your thoughts come and let them go.

See if you can greet each thought and then watch it as it passes by,

Noticing the quiet space between any thoughts.

A thought may want to pull you away,

May want you to attach a story to it.

See if you can just let it arise and pass.

Notice how your thoughts are constantly shifting and changing.

Notice if your thoughts are moving slowly or quickly.

It does not matter either way.

Just simply being present with what is.

Practicing becoming a non-judgmental observer of your experience.

It doesn't matter if your thoughts are many or few,

Just notice them as they arise and pass.

Observe your mind,

Bringing yourself back to this moment as your thoughts pass by.

Making notice of any space between your thoughts.

Now when you are ready,

Bring your awareness back into your body and come back into the room at your own pace.

Reviews

Excellent

I found this to be an excellent meditation. Going straight to the core of the practice and with just the right level of guidance. It's short enough to factor in whenever and wherever, and really effective. Thank you 💕🙏🏼

I "got" thought-watching non-judgmentally in a new and profound way with this short meditation... Thank you!

Amazing! ♥️it!!!

Very well guided. Time just flew!

A great reminder as to how to be a thought observer not a thought-follower! Thank you!

Thank you. Very nice

Extremely helpful. 🙏💛 Thanks

Straightforward and gentle guided meditation.

A successful way to detach from thoughts. Helpful, quick and will do again. Many thanks.

An easy to follow guided meditation for a beginner!

Great start to the day, simple and effective. I look forward to doing this again sometime

Effective, thank you

This was pure and simple just what the description said. I will bookmark this meditation.

What a busy mind I have! Thank you. Lovely voice. Will bookmark this one. Aloha 💜

I love this. Soothing voice, very calming. Thank you 🙏🏻