Hello.
Today I would like to focus on unhooking your thoughts.
For thoughts are part of everyone's human experience,
And you don't need to push them away in order to do this practice.
Today we're going to learn to bring your mind back from its thoughts in this practice.
So let's do this now.
Settle yourself into a seated posture and close your eyes.
And just notice and observe the energy in the mind and body.
Is it buzzing?
Is it loud,
Tense,
Or tight?
Is it restless?
And I know we have energy throughout our day,
For the mind may be active.
Your body,
Feelings,
Or emotions might be worked up.
But just notice and observe what is your set point of energy within the mind and body in this present moment.
And now I want you to think,
Just imagine if you like,
Of a snow globe.
You know when we shake it,
It stirs up all that energy.
And then when you just let it sit and rest,
All those little snowflakes just gently fall to the ground.
So I'd like for you to think of yourself in this moment as a snow globe.
And every thought you have that passes in and out to the mind is a snowflake.
And so in this meditation process,
I want you to watch as each and every snowflake falls to the ground.
There's no need to force yourself to calm down.
Just let it happen.
Slowly and easily.
Removing your attachment to the thoughts,
To the feelings,
To your day.
Watch and observe as each snowflake falls to the ground.
And everything's quiet.
Everything slows down.
Now observe your breathing as you breathe into this body.
And choose one spot within your body where the breath feels smooth and natural.
Really easy.
And as you breathe,
Center your mind on that spot within the body.
It could be the belly,
The chest,
The arms or the legs.
And just observe the physical sensation of your body breathing right now.
Observing your breath.
Knowing if the mind begins to wander.
To just bring yourself back to that snow globe image.
And observe how everything slowly settles back down.
Each and every snowflake falling softly to the ground.
Focusing on your breath.
Noticing when the mind wanders.
For in this moment,
There's no longer a need to figure anything out or to replay any past experiences or situations.
Whatever your observing mind is doing,
Just let it be.
And when you recognize a thought,
Notice what happens to you.
Does the mind start spinning or playing that tape over and over?
No there's no need to push it away.
Just allow it to be.
Allow it to go on its own.
And watch it pass to where it can just leave the mind.
Unhooking and releasing your attachment to it.
Letting it softly float down to the ground.
Returning to the breath.
Patiently wait until another thought arises.
And you notice it for what it is.
You just watch the thought.
And let it float down.
And then you come back to the breath.
Continuing with mindfulness of the breath and the thoughts.
Knowing that some thoughts try to pull you in.
And although you may be able to unhook from certain thoughts with ease,
Others might have power.
And so today I just want you to recognize these patterns within you.
And what types of thoughts continually control your awareness.
And when you find yourself grasping to one of those thoughts,
I want you to smile,
Because I am smiling now.
And smile at that little tricky mind.
You can let it go.
You can see it as that snowflake falling to the ground.
Just letting it be.
It's just a thought.
It's always passing.
It's always changing.
When one thought comes,
Another goes.
You can just stay here.
Grounded in this gentle observation.
No longer clinging or spinning or forcing.
Just observing.
Just letting every thought fall to the ground.
And you're calm.
You got this.
It's just a thought.
And we think thousands of thoughts throughout the day.
And they're always changing.
You're always changing.
And so you're just letting those thoughts that no longer serve you to stay on the ground.
Filling your mind with thoughts of peace and comfort.
This quiet,
Calm observation.
Of just letting it be.
Of just letting you be.
And when you're ready,
You can bring yourself back to the breath.
Noticing the difference.
And the shift in you.
Really being present.
And enjoy your day.
And did so.
