Welcome to this thoughts and feelings meditation.
This meditation is a practice that helps you observe your thoughts and emotions without judgment.
It encourages mindfulness by allowing you to acknowledge and let go of the stream of thoughts and feelings that arise.
Research shows that we have approximately 60,
000 thoughts a day.
80% are negative and around 95% are repeated.
So what this meditation will do is help you to acknowledge the stream of thoughts and feelings that you might have and then consciously choose how you want to respond to them.
So find a comfortable and quiet space where you can sit with your back straight but relaxed.
Close your eyes and take a few deep breaths just to center yourself.
Just focus on your breath,
Feel the natural rhythm of your inhalations and exhalations and let your breath be an anchor for this meditation.
Something you can return to whenever your mind begins to wander.
So as you sit just observe any thoughts that arise.
It's natural for the mind to wander so there's no need to resist or suppress the thoughts.
Just imagine each thought as a passing cloud in the sky.
You acknowledge the thought,
You let it be and you watch it drift away bringing your attention back to your breath.
Allow yourself to notice any emotions that present themselves,
Any emotions that may be present.
These emotions could be subtle or intense.
Whatever you feel just observe it without judgment.
As you experience each emotion imagine it as a wave in the ocean.
It rises,
Reaches its peak and eventually recedes.
You are just witnessing the ebb and flow of your emotional landscape.
Imagining the wave coming in,
Rising to its peak and eventually receding.
And just stay here for a moment visualizing these waves.
Letting your emotions build and then letting them go.
And as these thoughts and emotions come and go just practice some non-judgmental awareness.
Try and refrain from labeling your thoughts or emotions as good or bad,
Right or wrong.
Just simply observe them as part of your inner experience.
And if your mind has wandered into the past or the future just gently guide your focus back to the present moment.
Return to your breath,
The sensation of sitting or the sounds around you.
And if a thought or emotion lingers don't hold on to it.
Just imagine it as a leaf on a flowing river.
Let it drift away knowing that it's okay to release these experiences.
And as we approach the end of this meditation just gradually expand your awareness to include your entire body.
Feel the sensations in your body,
The weight of gravity and the presence of this moment.
And when you're ready just open your eyes if they were closed.
Take a moment to transition back to your surroundings and acknowledge the practice you've just completed.
And carry this non-judgmental awareness with you into the rest of the day.
