Hi,
Friend.
For today's practice,
I'm going to invite you to find a comfortable position,
Either seated or lying down.
And I mean really comfortable.
So there's no correct position for this practice.
Just taking a moment to find that position and then gently closing your eyes or softening your gaze,
Whichever feels best for you.
And now notice wherever your body is touching the ground or the surface that you're on.
Notice where you're being supported.
And see if you can let that support come up to meet you.
Maybe your body can relax just 5% more into that support.
And if it feels okay for you,
Maybe notice your breath.
You don't have to change your breath in any way.
Just bringing your gentle attention to it.
Now I invite you to imagine yourself sitting beside a gently flowing stream with trees along its banks.
This could be a favorite place you've been to in real life,
Or the most beautiful stream that you can imagine.
The water in the stream moves steadily,
Clear and sparkling.
The sun filters through the trees,
Casting dappled light on the water.
Feel the warmth of that sun on your skin.
Now,
As you're here,
Begin noticing the thoughts that arise in your mind.
These thoughts might be words,
Images,
Or even emotions.
Whatever comes up,
Just imagine placing each thought onto a leaf and gently setting it onto the surface of the stream.
Watch as the leaf drifts past,
Carried by the water.
There's no need to push the leaf away or hold onto it.
Just let it float at its own pace.
And whatever thought comes up next,
You're just going to do the exact same thing.
Notice that thought,
Acknowledge it,
And without grasping onto it,
Just placing it on a leaf and letting it float away down the stream.
And you're just going to continue this practice,
Thought after thought,
Leaf after leaf.
Some leaves may move quickly,
While others take their time.
You might notice certain thoughts returning again and again,
And that's okay.
That's normal.
Each time a thought appears,
You just do the same thing,
Simply placing it on a leaf and allowing it to float downstream.
There is no need to judge the thoughts as good or bad.
They're just thoughts passing through.
Your brain is designed to think,
And we're not going to demonize it for that.
But the thoughts aren't you.
They're often a survival response.
So essentially,
We're just gently saying to the thoughts,
Thank you for letting me know,
And then letting each of them go again,
Floating away down the stream.
If your mind wanders,
Or you find yourself getting caught up in a thought and following it,
Just gently bring your attention back to the stream.
Please do not criticize yourself.
That will not help at all.
Just notice what happened and return to the practice with gentle compassion,
Placing the thought on a leaf and letting it drift away.
Really taking your time here.
Letting your body relax into the moment next to the stream.
Noticing each thought or image or emotion with curiosity,
And then letting it go.
Now,
Slowly,
Slowly,
Bring your awareness back to the present moment.
Feel the surface beneath you again,
Supporting you.
Gently wiggle your fingers and toes if that feels good.
Notice the rhythm of your breath,
If that feels good in your body.
And when you're ready,
Opening your eyes just a little bit,
Taking in a little bit of light,
Slowly taking in the space around you and bringing this sense of presence with you.
Remember,
You can return to the stream at any time.
Allowing thoughts to just come and go without needing to hold on to them.
Thanks for joining me today.
