Mindfulness Of Thoughts

This tool provides an effective method for dismissing thoughts without engaging in them. During this guided meditation, you will visualize in your mind's eye a blank whiteboard. As thoughts arise, you will visualize the thought appearing on the whiteboard and wiping it away again. Simply observe the thought as it arises, accept the thought, and let go of the thought. After completing this exercise, reflect on what your inner dialogue was like during the process of erasing your thoughts.

Transcript

Close your eyes and take a deep cleansing breath in through your nose and out through your mouth.

Do it again.

Inhale peace and comfort.

Exhale tension and stress.

Allow the breath to come and go effortlessly.

Be aware of the ease with which your breath comes and goes.

It is normal while you focus on your breath that thoughts will arise.

They will come and go in a steady stream.

For this mindfulness of thoughts meditation,

Notice each thought as it arises.

Imagine you are looking at a blank white board right up in front of you.

As you notice and acknowledge each thought,

Imagine that the thought is being written on the white board in bright red letters.

As soon as it is written there,

Imagine that it is simply vanishing off the board.

Poof!

The board is white and blank again.

When another thought arises,

Notice it.

Write it on the white board and again watch it vanish with a poof.

Gone.

You let it go.

No need to engage with the thought or to judge it,

Just notice it.

Watch it get written on the board and watch it vanish.

Instead of thoughts being written on the board using words,

You might imagine the thought being represented by a picture.

As soon as the picture appears,

Imagine that it disappears instantly.

Do this over and over as the parade of thoughts continues.

Enjoy the process of awareness of thoughts followed by their instantaneous disappearance.

In between the thoughts,

Bring your awareness back to your breath,

Your life force,

Your energy.

Continue this process on your own for the next two minutes.

And when you are ready,

Come back to the present moment.

Take one more big inhale through your nose and out through your mouth.

And thank yourself for showing up today.