Meditation often comes with the instruction to watch your thoughts as they come and go.
Sometimes this can be a hard thing to wrap our heads around.
So today this meditation is a guided meditation to help visualize and practice watching your thoughts without attachment.
First settle into your favorite meditation position.
Make sure your spine is upright but not stiff and that you're comfortable.
Take a few moments and arrive in the present moment by watching your breath.
When you're ready,
Close your eyes and picture yourself sitting in an open meadow.
Notice all of that wide open space and all of the things filling that wide open space.
See if you can visualize the grasses and wildflowers and then see if you can imagine the gentlest of breezes caressing your skin.
See if you can feel the sun on your skin.
What do you smell?
What do you hear?
What does the sky look like?
Make a few moments and really construct this meadow in your mind.
As you look out onto this meadow,
Notice that there are butterflies flitting about like butterflies do.
Let them be one part of your meadow scene.
No more or less important in the sky or the grass or the breeze.
Notice that sometimes they stop on a flower for several moments and sometimes they barely stop at all.
Maybe you notice that some particularly bold butterflies have landed on you.
Of course you notice these butterflies.
But remember,
They are no more or less important than everything else.
There is no need to trap them in your closed fist or to pin them down and examine them in detail.
Just notice that they're there.
Maybe acknowledge them with a gentle and curious hello and return your focus to the big picture.
When they're ready,
These thought butterflies will flit away again.
Take a few moments and just observe your meadow with your thought butterflies flying around.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
Let them be one part of your meadow scene.
When you're ready,
Say goodbye to this meadow and let your eyes drift open.
Take a few moments to arrive back at this present time and place.
Stretch a little,
Wiggle your fingers and toes,
And take a moment to direct some gratitude towards yourself for making time for you today.
Thank you for joining me.
