Welcome to this meditation.
Part of a series of gentle three principles based reminders to help you reconnect with your inner knowing,
The calm wisdom beneath your thoughts.
I'd like you to begin by finding a comfortable,
Quiet space to be.
It's entirely up to you where that is.
Perhaps you want to stay cosy and warm in bed.
Perhaps you're comfortable sitting in a chair or even lying on a yoga mat.
You might even be sat outside somewhere in the sun.
It really is your time,
This time.
So it's up to you how you make yourself comfortable.
Once you've made yourself comfortable,
I invite you to gently take your attention to the breath.
Perhaps you can hear the sound of your breath.
Perhaps you can feel the air floating through your nostrils.
Perhaps if you're exhaling through your mouth,
You can hear that gently moving out through your body.
What I want you to do right now is just observe it.
Just look at your breath from the place of awareness.
Look at your breath,
See your breath from the place of who you truly are.
There's no need to change it.
Just like all your experience.
You can just watch it happening.
There's nothing you need to fix here.
Just a soft noticing.
A soft noticing that you're going to carry through this meditation.
The next thing I want you to notice is your body.
Just scan gently from head to toe.
Remember,
You're just noticing,
Not correcting.
There's nothing wrong here.
Starting at the top of your head,
Gently take your attention down the sides and the front and the back of your head.
Take your attention down your neck and into your shoulders and your upper back.
Perhaps you next take your attention down your arms all the way down to the tips of your fingers.
Just noticing,
Not correcting.
Down your torso now,
The front of your body,
The back of your body.
Down into your pelvis and your buttocks and down your legs,
Your knees,
Your lower legs,
Your ankles,
Your feet right down to the tips of your toes.
I invite you to enjoy this process of bringing awareness into the body.
You are here.
You are safe.
Feel whatever it is that's supporting you.
Know that whatever you're on,
Whether that's the ground or not,
Is supporting you.
Beneath whatever you're on and beneath that perhaps and beneath that the ground is holding you.
You are here.
You are safe.
Can you feel that safety in your body?
Can you breathe into that?
Can you notice how good that feels?
And then just breathe in and out again and notice that breath.
Perhaps you're noticing a slowing down of your breath,
A settling of it.
And I want you now to just notice your thoughts.
I know you're listening to me but I have no doubt that thoughts have come in and gone out.
Perhaps there's been a few moments already where your thoughts have attempted to distract you from my voice.
Isn't it cool to see that you don't create any of those thoughts on purpose?
They just come and go.
They come and go.
They float through your mind.
Really they float through your awareness.
Can you see how you are not thought?
Can you see that you're the one noticing the thought?
You're not even the one thinking them at all.
They're just coming in and out.
Just like clouds floating across the sky in a gentle breeze.
Floating in and out.
What if overthinking is simply the mind trying to help but misunderstanding what's needed.
The mind thinking that more thought will solve thought.
Just pause for a moment and just notice your thoughts coming and going.
They don't need any extra thoughts.
You don't need to control them.
Do anything about them.
You can just literally watch them coming in and out.
In and out.
I'm going to pause for a moment to allow you to just be with that for a little while.
Be with the observation,
The awareness of thoughts coming in and out.
And now let me just draw your attention to the space before thought.
Before the thoughts.
Before the words.
There's just a little chink of a space.
Can you bring that space into your awareness?
Can you notice that perhaps as your thoughts slow down,
As you watch them go by from this place of awareness,
From the truth of who you really are?
You notice that space.
You connect to that space.
You get the sense that's who you truly are.
You knew calm before you knew language.
Calm is the truth of you.
Overthinking may be overwhelming,
Not the truth of you.
Can you rest here?
Can you see that no effort is needed?
Just awareness.
Just awareness.
Just like lying on your back on the grass watching the clouds float by.
Just notice those thought clouds floating by.
Floating past.
In between my phrases,
Just notice that.
Notice those thoughts just floating past.
Notice the ease around that.
There isn't anything for you to do.
All you need to do is just notice those thoughts floating past.
And see that you don't need to even do that.
It happens all by itself.
It's like magic,
Isn't it?
And that space,
The space that you are beginning to see between the thoughts,
That space is always here.
You may feel more deeply connected to it right now.
I want you to know that it's only ever a breath away.
You don't have to go anywhere to find it.
It isn't something you need to seek.
It's something you can gently return to at any moment.
You're not overthinking.
You are the one witnessing it.
I invite you to take this remembrance with you and know that you can come back to it whenever you need it.
And if you need a reminder again,
If you find yourself caught up in overthinking,
Then come back.
Not because you need to,
Not because you're broken or there's anything wrong with you.
But just because we forget.
We all sometimes forget.
So keep coming back for those little reminders to let you know that you are okay.
And now you may wish to close your eyes more heavily and fall fast asleep.
Or you may wish to come back and continue your day.
If so,
Gently open your eyes and come back into the room.
Take care.
Much love,
Claire.
