A Meditation For Creating Space Around Your Thoughts

This meditation invites you to create space around your thoughts by first grounding yourself in the body and breath. From there, you are encouraged to notice what thoughts arise and observe them with curiosity, without needing to react or follow each one. The practice explores the experience of becoming an observer of your own thoughts while staying connected to the breath and physical body. You are also invited to soften your gaze, widen your awareness, and rest in open awareness before gradually returning to the body and closing with gratitude. This recording comes from a live meditation session, so natural pauses and gentle references to shared practice may be present.

Transcript

Let us begin by noticing our breath. The experience of breathing in our body as we settle into this practice. This is an opportunity to clear the mind and allow ourselves to enjoy the experience of noticing our breath. Becoming curious to the experience of breathing. If you notice any tension that you're carrying in your body, Invite a gentleness and ease with every breath. Softening that holds the muscles. Now with the body and the breath as your anchor, Notice what thoughts arise. And invite yourself to watch the thoughts of the mind as an external observer. A third party that's just noticing what's showing up. Not reacting, But just noticing. Notice where your mind is leading you. Consider softening your gaze to expand your awareness. If you're practicing with your eyes open, Such as I am. The softening of the gaze includes softening your visual gaze. To allow the periphery to enter without fixating on any singular point. Similarly, If your eyes are closed, The gaze of your mind. Remains open, Fast, And aware without fixating on any singular thought. Notice the experience in your breath and your body. As you're gazing in this vast expanse. As the experience of being. Third-party observer to your own experience of being present in the body, In your thoughts. I let go of all experience and rest in open awareness. Now slowly bring yourself back to the breath. Noticing the rise and fall of your chest. Drawing some awareness to your hands and your feet. Perhaps with the support of the earth below them. Grounding yourself back in the experience of the body. As we close today's practice, We can close with gratitude. Offering gratitude for anything in your life that you're grateful for. And then when I ring the bell, I invite you to take three more deep breaths before returning to our space together.