So there's a part of you that notices everything.
Everything that you see,
Hear,
Touch,
Taste,
Smell,
Think,
Feel,
And do in any moment.
You're going to use that part of you in this practice to take a step back and observe your mind in action,
To watch your thoughts arrive and stay and leave.
And to help you do this,
I invite you in this practice of observing your thoughts.
I invite you to sit up straight,
Let your shoulders drop,
Relaxing the upper back as you straighten your spine.
You may wish to sit slightly forward in your chair,
Supporting your back,
Your eyes either closed or looking forward in front of you.
I invite you to access a sense of curiosity as if you are a curious child.
Doing something you've never done before,
Embarking on an adventure and wondering what you will discover.
With that sense of curiosity,
Take a moment to notice what thoughts and feelings are present.
You acknowledge what thoughts and feelings are present without trying to change them.
With curiosity,
Notice how you are sitting.
Connect with your body.
Notice where your feet are and your hands,
Your shoulders,
Your neck.
Notice your spine,
Whether or not it is straight.
Notice what you can see.
Notice what you can hear.
Notice the sensations in your nose and mouth.
Notice where your hands are and what your hands are touching.
Notice your mind.
Is it quiet or thinking?
Notice what you are feeling.
You are going to watch your thoughts arrive and stay and go.
Bring that curious attention to your thoughts and see if you can notice where are your thoughts.
Where do they seem to be located?
If your thoughts are like a voice,
Where is the voice located?
Is it in the center of your head?
Is it near the top of your head?
Is the voice located to one side of the head?
Are your thoughts more like pictures or sounds?
Are your thoughts moving or still?
If your thoughts are moving,
At what speed and in what direction?
If still,
Where are your thoughts hovering?
Are there any spaces between thoughts?
Observe your thoughts entering,
Leaving,
And as if you are a curious child who is observing thoughts for the first time.
When you notice the origin of your thoughts and if you give your thoughts your attention,
The idea is to observe your thoughts arrive and what they are.
If you want to act upon your thoughts as a thought may be a helpful reminder to you,
An instruction.
A willingness to observe what you notice.
At the end of this practice,
You know your thoughts a little better.
You feel and notice the ability you have to attend to a thought or dismiss it.
A thought may be in your mind for a time or return to your mind.
You can notice how some thoughts are repetitive.
They may encourage you to experience them.
Most of all,
Observing thoughts is an action of presence.
You might remain present to notice as thoughts arrive and in choosing whether to observe a thought for an instant and then to focus onto something else,
Such as your breath,
Cultivating an action of presence and attaching from thought.
You use this practice as a mindfulness tool,
Engaging the presence and the absence of thoughts for a time,
As you are being.
Take a moment or two.
Remember what you noticed as you were observing thoughts.
Thoughts are a small part of you.
With me now,
Bring your awareness here into the breath.
As you are present,
Follow your breath,
Already and always in motion.
Feel the gentle calm as you are present,
Witnessing,
Attentive.
Namaste.
