Thoughts Are Weak, You Are Strong [Day 13]

Learn to meditate like a monk in 14 days through this 14-day meditation challenge. Over these 14 Days, I guide you through 14 different meditations teaching you the basics of meditation.

On Day 13, we are observing the mind. In this meditation, we are focusing on not just the thoughts because in Sanskrit thoughts mean vikalpa which means conceptual activity in the mind.

It includes observing thoughts/thinking, emotions, feelings, images, and memories. Unlike in mindfulness of breathing, we focus on letting go of thoughts, here we are observing the thoughts with mindfulness and without getting lost in them or modifying them.

You may experience;
-Increased Self-Awareness
- Improved Emotional Regulation
-Less Mental Clutter and Improved Mental Clarity
-Enhanced Focus and Presence
- Deep Inner Peace

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Transcript

Welcome to day 13.

For our today's meditation,

I want you to do a practice for observing the mind.

Here we are focusing on not just the thoughts,

Because in Sanskrit,

Thoughts means vikalp.

That means conceptual activity in the mind.

And it includes thinking,

Emotions,

Images,

Memories.

Unlike in mindfulness of breathing,

We focus on letting go of thoughts,

Here we are observing the thoughts with mindfulness,

And without getting lost in them or modify them.

So let's start.

Please sit in a comfortable position,

With your back upright,

But not uptight,

And let your body relax.

Gently close your eyes,

Or keep them slightly open.

Now bring your body into a state of relaxation,

Stillness,

And vigilance.

Now breathe naturally.

Spend some time letting your mind settle down in the present moment.

Using the next exhale to relax and release any tightness or tension in any part of your body.

Allow the breathing to flow naturally and effortlessly,

Simply bringing the mind to come to rest in the present moment.

Keeping your eyes relaxed,

And now bringing your awareness to your mind.

Observe if anything is arising in the space of the mind,

Thoughts,

Emotions,

Memories,

Or mental images.

Try to be an unbiased observer,

Observing thoughts and any mental events as they arise and pass,

Without getting lost in your thoughts and without trying to get rid of thoughts.

And if you're new to this practice and not sure where to keep your focus,

Then every now and then,

Intentionally generate any thought,

And watch the thought as it arises in your mind,

And watch it as it seizes back into the space of the mind.

So observing the arising,

Abiding,

And seizing of the thought,

But keep your attention right where it was,

And see what comes up next in that space.

If you find yourself caught up in a thought,

And you get carried away,

The first thing to do is to always relax,

Then release grasping onto that thought,

And very gently return to observing the mind.

Keep relaxing,

Releasing,

And returning each time you get distracted.

Keep bringing your awareness to your mind,

Now gently coming out of the practice.

Awesome work today.

What was your biggest insight from this meditation?

Share it in the comments.

Tomorrow is the last day of this challenge,

And we will build our meditation practice that you're going to do as your daily meditation session.

I cannot wait to celebrate you for your consistency and discipline you showed during this challenge.

Keep practicing,

And let's meditate again tomorrow.

Reviews

Finally got to Day 13 after Deepavali! I really enjoyed this meditation the most of the entire challenge so far..
My greatest insight from this meditation: it makes so much sense to observe our thoughts this way. Observing thoughts actually slows a racing/ muddled mind; noticing them rise and fade instead quiets the mind. I was surprised by this!
Thank you, Guri, for this meditation and the challenge 😊🙏