Hi my friend,
This meditation is for you if you are feeling like your thoughts are swirling
And you are being swept away by your thoughts.
Maybe finding yourself in a negative thought spiral
Or your mind feels chaotic.
This meditation will help you create the space that you deserve
Between you and your thoughts and help you come back to the steady energy within you.
Allowing your eyes to close if that feels okay.
Resting your hands on your lap,
Palms down for grounded energy.
Bring awareness to your palms,
Your fingers.
Feeling your own energy,
Your own support.
Arriving in this moment,
Breathing in,
Letting it go.
Noticing the swirl of your mind.
And instead of practicing frustration and wishing your mind would just quiet down,
Practice validation.
Whispering to your mind,
Oh it makes sense,
You think so much.
The overanalyzing,
The overwhelm,
The anxiety.
It makes sense,
My sweet mind.
Breathing deeply,
Sigh it out.
Slowly begin to imagine yourself sitting right next to a river.
It's just you with you.
And it's quiet,
It's peaceful.
The river is flowing.
There's a gentle hum,
A gentle vibration from the river.
Even with this chaos of the river and the noise around you,
You sit still.
You hold center,
You hold steady.
The river is just like your mind.
Sometimes it flows calmly,
Other times it's fast,
Loud,
Wild.
Either way,
You hold your ground.
Breathe in slowly,
Let it all out.
Breathe in slowly,
Let it go.
Now imagine you are staring right out in front of you.
And you can only see what comes into your vision,
Into your sight.
So as you gently look ahead,
You feel this centeredness,
This ease.
Just witnessing and observing.
Slowly a branch comes into your sight.
Floats in front of you.
And then gently floats away.
Out of sight,
Out of mind.
A couple of leaves float into your vision.
Swirl around.
And then float on by.
A really big pile of branches and dirt and grass float into your vision.
And for a moment,
It rests against a rock and it seems stuck.
And then the current picks up and allows it to move on by.
My friend,
The same is true in your mind.
Thoughts and feelings come into your vision,
Exist within your mind.
And then it can float on by.
You can stay steady,
No matter the current of your mind.
No matter what is flowing through your river.
No matter what is in front of you.
No matter the state of your being.
Breathe in.
Let it go.
You are not your thoughts.
You are the thinker.
You are not your emotions.
You are the feeler.
You are not your mind.
You are the observer.
Continue to visualize yourself sitting right next to this river,
Observing what comes up and by.
As you do the very same thing with your mind.
Breathe in slowly.
Exhale,
Let it go.
Notice how it feels to be a loving witness,
To be the observer.
Stay with this feeling a little longer.
And may you remember it's a practice.
It's a practice to not get swept away by your thoughts.
To hold your ground.
Be gentle with yourself.
Keep shifting back into the observing mind.
Whispering to yourself,
I am a loving witness.
I am a loving witness.
I am a loving witness.
Breathe in slow.
Exhale.
Letting go of this visualization.
Coming back to the you that you are now.
Noticing any subtle shifts within you.
Feeling the space between you and your thoughts now.
Feeling grounded.
Feeling the gentle,
Accepting,
Loving observer come forward within you.
There you are.
One more breath in.
Let it go.
From my heart to yours.
