Welcome.
This meditation is designed to help you observe your passing thoughts from a place of non-judgment and non-attachment.
I invite you to get into whatever position will both feel comfortable and also allow you to stay awake and aware.
Now gently close your eyes and take a deep cleansing breath in and out and another in and out.
Next begin to visualize yourself sitting by a stream as it flows slowly through a forest glen.
Picture your surroundings in as much detail as you can and breathe in the sights,
Sounds,
And other sensations of this place.
Now turn your attention directly to the stream which is slowly and steadily flowing by in front of you and notice that the stream is carrying leaves one after another.
Watch as the leaves gradually make their way past your gaze one by one.
As the next leaf slowly approaches,
Place whatever thought you're having onto that leaf and watch as it passes by in your awareness.
This thought could be positive,
Negative,
Or neutral.
It could be about this meditation or about something completely unrelated.
All thoughts are welcome.
Just place your thought on the leaf and let it flow on by.
And as your next thought arises,
Place that thought on the next leaf and watch it flow past and do the same for each thought that comes into your mind.
You might be inclined,
As we all often are,
To latch on to a particularly compelling thought or to dwell on a pleasurable one or to push an uncomfortable one away.
That's totally human and okay.
Whenever you're ready,
Place that thought on a leaf and let it slowly flow downstream.
And if you find that you're judging yourself about this exercise,
Place that judgment on a leaf too and let it join the others in this ever-moving stream.
And if feelings or sensations arise,
Tell yourself that you're having that feeling or sensation and gently put that observation on the next leaf.
Now I'm going to let you continue this process on your own for a few minutes before joining you again.
And if your mind wandered during that time,
Know that is perfectly normal.
Just notice that and place your noticing on the next leaf.
And now I invite you to let your mental scene dissolve and return to your body,
Breathing in and out in this space.
Remember that when we find our minds attaching to thoughts,
Getting hooked by or tangled up in thoughts,
Or battling with thoughts,
We can always return to the image of the stream.
Please go ahead and open your eyes.
Thank you for being here.
