Hello and welcome to the Daily Insight.
My name is Giovanni Dienstmann.
I am a meditation teacher and the author of Practical Meditation.
Today's practice focuses on overcoming intrusive thoughts by the power of awareness.
May you have an uplifting meditation.
Intrusive thoughts are repetitive thoughts that come by themselves and seem to stick around.
They are often unwanted and quite disturbing.
It could be thoughts of harming yourself or harming others.
It could be disturbing sexual thoughts or obsessions.
It could be almost anything.
First,
Know that there is no need to feel ashamed for having these thoughts.
This is something most people have,
But few talk about.
Intrusive thoughts are normal.
You are no less human because of it.
You are not responsible for the thoughts that spontaneously come to you.
You're responsible only for the thoughts that you choose to think and pay attention to.
So now let's take a deep breath in and as you breathe out,
Release all feeling of shame or guilt regarding these thoughts.
Once again,
Breathing in.
.
.
And breathe out,
Releasing all feeling of shame and guilt.
There is a five-step process to deal with intrusive thoughts.
In this short version of the Daily Insight,
You will learn the first step,
Which is acceptance.
Acceptance is a powerful practice,
And for many people it's enough.
So right now,
Accept that these intrusive thoughts come up.
Except that they are here.
However ugly they may be.
You don't need to think these thoughts.
You don't need to believe them.
Simply observe them for what they are.
Observe them as clouds in the sky.
You are the sky.
Whatever you resist,
Persists.
So by accepting these thoughts as they are.
And just observing them without emotional reaction.
You have now cancelled them.
These thoughts are powerless over you.
You are not responsible for them.
Just let them come and let them go.
Breathing in,
You accept these thoughts.
Breathing out,
You let them go.
Practice like this for some moments.
Breathing in,
You accept.
Breathing out,
You let go.
Now we move on to step 2 Release Purposefully bring up to mind one of these intrusive thoughts that bother you.
Let the thought be there.
But release any emotional charge connected to it.
See it objectively.
For that you can label it mentally.
Intrusive thought is here.
Unwanted thoughts are here.
And then drop your resistance and fear about these thoughts.
Visualize that this thought is in front of you.
But it's colorless and powerless.
It can't touch you.
These thoughts don't mean anything on themselves.
It doesn't mean that you will act on them.
They are just brain farts.
Breathing in,
You accept these thoughts.
Breathing out,
You let them go.
Breathing in acceptance Breathing out,
Release.
Now we move on to step number three.
Awareness.
Realize that you are not your thoughts.
You are the observer of your thoughts.
Your thoughts are objects of perception for you.
Let that sink in You are here before any unwanted thought comes.
And you are here while it's here.
And you are here after it's gone.
So you,
The witness.
Is the permanent reality.
Your thoughts just come and go.
You are the one with the power to decide which thoughts you will act on.
And which ones you will let pass.
Thoughts are powerless without you.
You are the one in control.
There is no need to fear any thought.
You are the one in power.
This short meditation empowers you to overcome intrusive thoughts with the power of awareness and acceptance.
I highly encourage you to listen to this meditation daily for 21 days,
To really absorb these skills.
And please share with us in the comments.
What is the big takeaway for you of how to deal with unwanted thoughts?
Happy growing!
