Following the thoughts,
Sit with a straight spine in a comfortable position that you can hold for the time you'll be meditating.
Commit to this posture.
Allow your eyes to close or find a spot approximately four feet ahead of you and gently gaze at that place.
Take a couple of deep breaths in and out of the nose to help you settle in and make the transition from an outward focus to a more inward one.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Now allow your breath to return to normal.
Notice what is around you and inside you.
Spend one cycle of your breath,
One breath in and one breath out.
Notice the temperature of the air,
The sounds around you,
Both the closer sounds and the sounds further away.
Notice the feelings of your body,
The feeling of energy in your body,
The vitality inside you.
Notice your mood.
Turn your attention gently to your thoughts.
Rather than thinking about the content of your thoughts,
Notice the quality of your thoughts.
Are your thoughts coming quickly,
One right after the other,
Or more slowly?
Do your thoughts sound loud to you or more quiet?
Do your thoughts feel rough?
Do they feel smooth or gentle,
Fuzzy?
Allow yourself to enjoy the feeling of your thoughts as they run through your mind.
See if you can follow a thought as it arises,
Fills your consciousness,
And falls away.
Where does the thought come from?
Is there a feeling that lets you know a thought is starting?
Does it start quietly and then becomes louder in your mind?
What does it feel like when the thought is fully in your consciousness?
Are there words associated with it?
Does it echo?
Is there a feeling quality to it?
What happens when the thought falls away?
Does it fade or stop abruptly?
Is there a feeling you have when it stops?
As each thought falls away,
Allow yourself to rest in an open state until the next thought arises.
Is there a feeling that lets you enjoy the feeling of your thoughts as it arises,
Fills your consciousness,
And falls away?
Meditate,
Keeping your attention gently focused in the flow of your thoughts.
If you realize that you've begun to think about the content of those thoughts,
Don't worry about it.
Just gently bring your attention back to an open state and wait for the next thought to start.
If you have difficulty and are getting caught up in the content of your thoughts,
You can follow the movement of the breath for a breath or two,
Then return to following the thoughts.
Continue to observe the flow of your thoughts until the bell rings,
Indicating the end of the meditation.
