Hello and welcome.
Start by getting comfortable in your body.
You can sit in a chair with your feet flat on the floor,
Sit cross-legged on a cushion,
Or lie down if that feels best.
Let your hands rest naturally in your lap or on your legs,
And take a moment to adjust until you feel supported,
But still alert and attentive.
When you're ready,
Gently allow your eyes to close,
Or keep them slightly open with a soft gaze if that feels most comfortable.
Now take a slow,
Deep breath in through the nose,
And exhale gently through your mouth.
Go ahead and do that one more time,
Inhaling deeply,
Filling your body with fresh oxygen,
And exhaling through the mouth,
Releasing any tension.
As you breathe,
Allow your awareness to settle into the present moment.
Notice how each breath moves in and out.
Feel the rise and fall of your chest,
The expansion of your lungs,
The gentle flow of air through your nostrils.
Simply tune into these sensations,
Letting yourself be present with the experience of breathing,
Breathing naturally and effortlessly,
And become aware of your thoughts and whether your mind is wandering off.
Sometimes when we are dwelling or ruminating,
We're lost in abstract thinking and caught in the past or the future.
The present moment,
However,
Offers something different.
It's a concrete,
Specific experience.
So bring attention to what is here and now,
The weight of your body on the surface beneath you,
The texture of your clothing,
The temperature of the air.
As you rest in the present moment,
Notice whatever thoughts arise,
Maybe memories,
Worries,
Questions,
Or self-criticism.
This is all completely natural,
And our mind is designed to think.
And so instead of pushing these thoughts away or getting swept along by them,
Gently step back and imagine yourself as an observer,
Watching them pass by like leaves floating down a river.
No need to hold on to them or judge them,
Just notice and observe the coming and going.
In acceptance and commitment therapy,
This is called cognitive diffusion,
Or seeing our thoughts as words and images rather than facts or truths that define us.
And so notice as you can shift to observe your thoughts away from,
I am my thoughts,
To I'm noticing thinking.
Or if there's a more specific thought you're having,
Such as,
Why do I always fail?
Or what's wrong with me?
We can gently name those and relate to those from a perspective of,
I'm having the thought that I always fail.
My mind is asking what's wrong with me again,
Or there's that worry about tomorrow.
Relating to our thoughts in this way can help create space,
And we can notice our thoughts without being entangled in them.
As you continue to observe thoughts,
Be open to any patterns that show up,
If there's any sort of theme that you're dealing with right now in your life.
And seeing if you can take that stance of an observer or witness to these mental phenomena you're having.
Rather than trying to stop them,
Acknowledge that you may be dwelling on the past,
Jumping to conclusions,
Or trying to solve an unsolvable problem by more thinking.
Each moment you have this perspective is a form of freedom.
Remembering to connect with your breath and body as an anchor to be present,
To bring your awareness to this moment and what's here and now.
Feel the cool air entering your nostrils and warm air leaving,
And just connecting with where this is most vivid,
Where you can experience and sense your breath,
Whether the chest,
The belly,
Or your nostrils.
These details anchor us in reality and help us step out of mental loops and to come back to our senses.
If you find yourself pulled into thoughts,
Whether you're dwelling or worrying,
Gently return to the breath here and now.
The past is memory,
The future is imagination,
And only this moment,
This breath is real and tangible.
Returning again and again to the breath,
Each time you notice your mind lost in thought,
Gently return to the breath and this present moment awareness.
Each return strengthens your ability to recognize if you're dwelling or ruminating and to create space and remain grounded in the moment.
As this meditation comes to an end,
Take a moment to thank yourself for pausing,
For noticing and offering your mind and heart some space and some nurturing.
Thoughts are not your enemy and you're not defined by them.
The habit of rumination or dwelling or worrying is just that it's a habit and habits can change.
So on that note,
Take one final breath in and slowly exhale,
Beginning to come back to the room you're in.
When you're ready,
Gently opening your eyes and carry the sense of spacious awareness with you as you move forward in your day.
Thank you and take care.
