Being in relationship with the natural ebbs and flows of our mind and our body is a powerful,
Yet perhaps counterintuitive way to reduce anxiety and stress.
This is a guided meditation for noting,
Thinking,
Or feeling.
As always,
I'd like to invite you to welcome in that soothing,
Havening touch as it will deepen the experience if that's comfortable for you.
Let's begin this soothing practice by taking a moment to turn your attention inward and notice where your mind and your body are right here and right now.
Now,
Welcoming in a soothing breath,
Allow your attention to settle,
And I'll invite you to gently close your eyes or find a soft,
Gentle gaze somewhere in the room around you.
Once again,
Turning your attention inward,
Take a few moments now to scan your awareness down through your body from the tippy top of your head to the tippy toes of your toes,
And invite your awareness to connect to the sensations of your body as you gently breathe.
If you notice any thoughts arising,
Try to note thoughts with the term thinking and return your attention inward.
If a physical sensation or an emotion arises,
Simply note that experience with the term feeling and return to your inward awareness.
See if you can actually note any strong distractions in your environment or in your own system without allowing them to carry you away.
Thinking,
Feeling,
And continuing to gently breathe and turn your attention inward.
If a troublesome emotion arises,
See if you can note it.
Perhaps moments of anger or sadness might be worry,
And tag whatever it might be with those words.
Simply helping your mind and your body have clarity on what is arising by gently tagging it and noting it,
And then returning to your breath and your relationship with your mind and your body.
If it's not immediately clear what is arising,
Then just leave it,
Returning to those general constructs of thinking and feeling,
And again returning to a gentle soothing breath.
Once you've reached the tippy toes of your toes in your exploration,
Invite your attention to begin to move back up through your body.
Again,
Noticing and inviting whatever arises,
Noting,
And breathing.
Noting and breathing.
Invite your mind now to expand and notice.
How are you feeling?
What is arising in this journey?
And as new thoughts or feelings may arise,
Again,
Simply notice them,
Allow them to be present,
And tag them or note them.
Thinking,
Feeling,
Or if you know what the experience is with that feeling,
Word.
In doing this journey,
You're simply acknowledging and allowing for the very real human experience of having many thoughts and feelings.
That's empowering.
It allows you to be more aware of yourself.
Explore the world with depth and variety.
In the behavior of acknowledging,
Noticing,
And returning to breath,
We're allowing for our mind and our body to know that we are guiding where we focus our attention and what gets to have our time and our energy.
As you return back to your space and wrap up this guided meditation,
I invite you to take this exercise with you into your daily life.
Anytime your mind or your body allows you to be aware of or invites you into information,
Just pull back,
Notice,
And note or tag.
Is this a thought?
Thinking?
An emotion?
Feeling?
Simply acknowledge and then return to breath.
