Hi and welcome to this meditation.
I'm so glad that you're here.
I want you to start off by sitting comfortably on a chair or lay down with your head on a pillow in a calming environment and gently close your eyes.
Gently place your hands by your side and take two deep breaths in and out.
In this meditation,
I'm going to lead you through a visualization practice.
I want you to imagine that it is a beautiful autumn day and you are sitting by the side of a gently flowing stream.
You notice that there are many leaves flowing along this beautiful flowing stream.
You can imagine the stream and leaves however you like.
For the next few minutes,
I want you to take every thought that pops into your head and place it on one of those leaves and let it float on by.
I want you to do this regardless of whether the thoughts are positive,
Negative,
Pleasurable or even painful.
Even if it's the most wonderful thought,
I want you to place that thought on a leaf and let it float on by.
I want you to let this happen as fast or slow as you would like.
There is no need to rush.
If your thoughts stop,
Just watch the stream.
Sooner or later,
Your thoughts will start up again.
If your mind starts saying to you,
This is so stupid or this really isn't helping,
I want you to put those thoughts on a leaf and watch them float on by.
If a certain leaf gets stuck,
Allow it to hang around.
Don't force it away.
It's okay to sit with that thought.
It will eventually float away.
If a difficult feeling arises,
Such as sadness,
Boredom or even frustration,
Simply say to yourself,
Here is a feeling of sadness,
Of boredom,
Of frustration.
Then place those words on a leaf and let the leaf float away.
From time to time,
Your thoughts or feelings may hook you and you will lose track of the exercise altogether.
This is completely normal and natural and it will keep happening.
As soon as you realise it's happened,
Gently acknowledge it and start the exercise again.
Again,
Your thoughts may hook you.
This is normal.
As soon as you realise it,
You can start the exercise again.
The more that you practise putting your thoughts on a leaf and letting them go,
You are learning the art of unhooking from your thoughts.
Not every thought has meaning or not every thought is factual.
You are doing a great job.
With every thought,
Just place them on a leaf and let them float on by.
You are doing a great job.
Now you will start to notice the night sky coming forth and the stream gently slowing down to a halt.
When you feel ready,
I want you to wriggle your fingers and toes and gently open your eyes.
I want you to be very proud of how you let your thoughts come and go in today's session.
It isn't easy and you have done a great job.
I wish you a peaceful day or night wherever you are in the world.
Until next time,
Stay safe.
