Observing Your Mind

This meditation trains you to become skillful in how you direct your awareness. Specifically, it teaches you to detach from your endless thoughts through the practice of observation. In this guided meditation, you will learn to simply notice your thoughts and rest your attention in the present moment.

Transcript

Through meditation,

You can learn to let go of incessant thoughts and live more fully in the present moment.

The following meditation is a practice in detaching yourself from your thoughts through the practice of awareness.

While thoughts will arise again and again throughout your meditation,

The key is to have patience and self-compassion.

It's not about getting rid of your thoughts,

It's about learning how to be present when you do have thoughts.

Every time you find the mind wandering,

Gently invite it back with commitment and compassion.

Now let yourself find a comfortable seat.

Sit with your spine nice and tall.

Let your whole body relax around your midline.

Your neck,

Shoulders,

Back.

Let everything completely relax.

Take a few calming breaths.

Inhale and exhale,

Let it go.

Another calm breath.

Inhale and exhale,

Release all stress,

All tension.

Leave behind the responsibilities of the outer world so that you can wholly focus on your meditation for the next several minutes.

Now gently bring your focus to your breath.

Breathing in and breathing out.

Your breath is your anchor to the present moment.

It happens in the present moment.

For the next several minutes,

You'll simply allow yourself to focus on your breath.

If thoughts arise,

Let them pass by like clouds in the sky.

You don't have to attach yourself to your thoughts,

Resist your thoughts or even entertain them.

Just let them go by like clouds in the sky.

You can label the clouds thinking and then return back to your breath.

Begin this practice now on your own for the next several moments.

Each time a thought arises,

See it as a cloud with the word thinking,

Then return back to your breath.

Give yourself full permission to easily release thoughts without judgment.

Every time thoughts arise,

Just gently come back to your breath in the moment.

Keep returning more and more of your attention here and now.

Let your attention and awareness expand.

You can practice this meditation throughout your day.

Every time you experience constant thinking,

Simply watch those thoughts go by like clouds in the sky.

Let yourself detach from incessant thoughts and allow yourself to experience space and awareness in the present moment.

Reviews

Love this meditation as well, love the image of the thoughts floating across the sky as clouds with the sign “ thinking “ on them .
Much love and gratitude for sharing 🙏❤️🕊️

Love this, such a helpful meditation. You have very a calming voice. Thank you

Very nice. Helped me feel better when I began feeling anxious about my mental health.

Wonderous, how incredible 5 minutes CAN change your entire Day, week, year! Thank- you 🙏🏼, namaste, Teacher. ✌🏼 J

Simple but beautiful.
May you always be happy and healthy.
Much Metta
Gordon in

Thank you for this wonderful start to my day Sura 🙏🏾☀️

loved so much that i wished it was longer ✨ thank you

Very helpful for noticing and letting go of thoughts during meditation.

Short but very effective. Great for a quick refresh or reset. Namaste!

I’m trying to focus on me and clear my head lately and this meditation was exactly what I needed! Amazing! ✨🤍

Very enjoyable meditation. Useful strategies for separating from mental chatter.

A short and sweet pause to help get into the now 🧡

Perfect! Thank you!

Simple and wonderful.

Thank you for this gentle practice

Thank you very pleasant. Namaste 🙏

Thank you so much Sura!🙏🏻💓 Before commencing this meditation, I had become very agitated and frustrated towards thoughts that came. This meditation has helped me explore ways in which to co-exist with them in compassion and presence; it has helped ease the irritation and frustration I had towards thoughts🌸.

Namaste 🙏🏼☀️🕊

Love it. Each time I mediated, I get a different understanding of the meditation and I feel like I'm finally getting more clarity on what it means to watch my thoughts go by! Never fails to calm my racing mind.

Simple and perfect for that quick minute away to pause and reset from too many thoughts.