Working With Thoughts

This mindfulness track gently introduces the practice of seeing thoughts as mental events and learning, over time, to let them go. It recognises that this is not easy and that, especially at first, we may only notice thoughts after we have already been carried along by them. Each moment of realising that we have become caught in a thought is not a mistake, but part of the learning itself. With patience and kindness, the practice supports a gradual shift, from noticing thoughts after the event, to noticing them as they unfold, and eventually as they first arise, cultivating greater awareness and ease along the way.

Transcript

Mindfulness of breathing.

Working with thoughts.

Get into a comfortable posture and close your eyes.

Briefly scan the whole of your body.

Noticing and feeling all the sensations that are present.

Now turn your attention to your breath.

Feeling the movements in your body as you breathe in and breathe out.

Do you notice when a thought arises in your mind?

Can you let go of it and come back to your breath?

Perhaps you only notice once the thought has arisen and you're in it.

If so,

See if you can let go of it and come back to the breath.

Stay with the sensations of the breath.

And see if you are able to notice the next thought that arises in your mind.

Is it easy to let go of the thought?

For now,

Just notice the thoughts and let them go as best you can.

Do this in your own time and your own rhythm for a few moments.

And then continue to notice your thoughts and try as you can to let them go without judgment.

That is the practice,

Just letting go.

And sit with your breathing and your thoughts for a few minutes on your own.

Breathing.

And when you become aware of thoughts,

Let them go and then return to the breathing.

That's the practice.

And when you're ready,

Be aware of the sounds,

Be aware of your body.

And gently bringing yourself back,

Back into your day with more mindfulness.