Mindfulness of Thoughts Meditation Begin by finding a comfortable position,
Seated in a chair or on cushions.
Feeling the ground beneath our feet.
The sit bones making contact with the seat.
The spine growing tall.
Head balanced on top of the spine.
Allowing the hands to rest on the lap or thighs.
Allowing the body to become still.
The head resting on top of the spine.
The head resting on top of the spine.
Allowing the body to become still.
And if it feels right,
Closing the eyes.
Allowing the body to become still.
Allowing the body to become still.
Moving your attention to the sense of hearing.
Noticing sounds outside of the room.
Not trying to identify the sounds.
Just moving from sound to sound.
Awareness of hearing.
Perhaps there are sounds inside the room.
Perhaps there are sounds inside the room.
Just allowing sounds to come and go as they please.
Noticing that they have a beginning,
A middle and an end.
And now feeling the sensation of the breath entering the body and leaving the body of its own accord.
Perhaps sensing the rise and fall of the tummy.
Just letting the breath roll in and roll out.
As we practice this meditation,
If at any time sensations in the body become too uncomfortable,
Or thoughts or emotions arise that are too difficult,
Remembering that it is always possible to come back to the rhythm of our breath as a safe place.
Practicing coming back to our breath as an anchor in our life,
Until we are ready to venture again into the meditation.
Noticing that there is a beginning,
A middle and an end of the in-breath.
And a beginning,
A middle and an end of the out-breath.
Noticing that there is a beginning,
A middle and an end of the in-breath.
And a beginning,
A middle and an end of the out-breath.
Allowing any thoughts to come and go.
Acknowledging them.
Maybe saying gently to ourselves,
Hello thought.
Goodbye thought.
And if the attention has wandered from the breath,
Gently but firmly practicing coming back.
Making the breath the centre,
The focus of our attention again.
Perhaps becoming aware of sensations in the body.
Sensations of contact with the chair or cushion.
Or how our hands feel in the moment.
Sensations of temperature.
Noticing how sensations and sounds sometimes stay for just a short while.
Whilst others linger.
