Today you're meditating with Joel and in this session we're going to focus on releasing negative thoughts.
Throughout your day you naturally experience thousands of different thoughts.
Some positive,
Some negative and some neutral.
Some thoughts come and go while others stay a while.
The type of thoughts that linger can often be described as overthinking or excessive rumination.
Today's session is designed to help you let go of any unwanted thoughts that simply don't serve you.
Also allowing you to let go of any stress or tension that you might be carrying in your body.
Before we begin let's find the optimal position for relaxation.
Removing any possible unwanted distractions.
Finding that comfortable position in your chair.
The feet uncrossed.
Making contact with the floor.
The hands by your side.
The back upright but allowing the shoulders to relax.
Just allowing yourself to transition from a state of doing to a state of simply being.
Watching and observing.
Moving our attention and awareness to the world within.
So let's begin by finding a soft gaze or allowing the eyes to come to a gentle close now.
Taking in a nice deep relaxing breath.
Inhale fully.
Exhale deeply.
Bringing your attention to the different qualities of the breath now.
Noticing the inhale.
The coolness of the air as it enters the nose or the mouth.
Noticing the brief pause between the in-breath and the out-breath.
And then noticing the warmth of the out-breath as it leaves the body.
Just making a gentle passive observation of the process of breathing.
Noticing that as you breathe your mind has a habit of thinking.
Sometimes it races and sometimes it's calm.
Whatever your mind is doing right now is perfectly okay.
We don't need to shape or control our mind.
All we need to do is simply notice.
Notice the thoughts passively.
Giving yourself space and distance from your thoughts.
As you become the ultimate observer.
Noticing how no thought is fixed or permanent.
Even when a thought is ruminating in your mind.
There will soon be a time when that thought releases and is replaced with another thought.
You might even start to notice the quiet space that exists between one thought and another.
You could even create some space between you and the thoughts.
Noticing that you are not these thoughts because you are observing them.
The best thing about observing the thoughts is the awareness and the power to shine a light on thoughts that are supportive,
That are helpful and meaningful.
Equally,
Thoughts that don't serve you can simply fade into the background.
Your ability to release negative thoughts comes from within you.
As the ultimate observer.
As you learn which thoughts you want to notice and which ones you don't.
You are in control of your mind from the act of simply observing.
Giving space to and letting go of any thoughts that don't serve you.
You might even like to visualize them disappearing into the horizon.
Becoming a tiny thought in a vast open space.
And as you let go now,
You might even notice stress and tension leaving the body through the outbreath.
Allowing yourself to be present and aware,
Focusing in on this present moment.
Focusing on the natural rhythm of the breath flowing throughout the body.
Noticing the body from the top of the head all the way down to the feet.
Noticing the contact between you and the chair.
Noticing the coolness or warmth of the temperature on the skin.
Allowing yourself to continue noticing your experience for just a minute without my guidance.
Allowing yourself to be present and aware,
Focusing in on this present moment.
You you Taking a nice deep refreshing breath now Continuing to notice and observe your experience Gently opening your eyes Stretching a little Thank you for taking part in this exercise on releasing negative thoughts I Look forward to meditating with you again soon
