Hello and welcome to this guided meditation.
This guided meditation is designed to help you become the observer of your thoughts.
Allow yourself to get into a nice comfortable position.
Close your eyes and take a deep breath in through your nose.
Then slowly release that breath through your mouth.
Now repeat.
Nice deep breath in through your nose.
And release through your mouth.
And one more time.
Nice deep breath in through your nose.
As deep as you possibly can.
Hold that breath for me at the top.
Hold it for three,
Two,
One.
And fully exhale through the mouth.
Now allow your breathing pattern to drop to its normal rhythm.
And allow your body to go into a deep state of relaxation.
Begin to create a picture of your mind.
Now picture your mind as if you are overthinking.
What's going on in there?
Is your mind full of thoughts?
Are those thoughts constantly moving?
Like a strong,
Fast-paced river?
Often these thoughts can leave you feeling emotionally drained.
It's okay.
Acknowledge this fact.
Accept it and feel the feelings that come with it.
Sometimes it may feel as someone has taken control of your mind and you're just constantly overthinking.
Now picture your thoughts as if they were leaves falling into and floating down that fast river current.
If you hold on to these thoughts and then add emotion to these thoughts,
Just like the leaves in that strong current flowing downstream,
You may just get swept away in your thoughts.
Today we're going to focus on a new approach.
Instead of absorbing your thoughts,
You're going to observe them as if they were just passing by.
Take a deep breath in through your nose and as you breathe in,
Visualize breathing in peace.
And as you breathe out,
Visualize yourself releasing any stress or tension that you're holding onto.
Now feel the rhythm of your breath slowing down the pace of that river.
With every inhale,
Notice the river slowing down.
It's becoming calmer and quieter.
Visualize every inhale slowing your thoughts.
Every exhale is quietening your mind.
Now let's stay in this calmness for a moment.
For a moment.
Maintain this image of peace whenever you feel overwhelmed by your thoughts.
Become the observer of your thoughts.
Now repeat after me.
I am the observer of my thoughts.
And just observe your thoughts.
Let them come,
Let them go.
Just observe them.
Now in this stillness,
Repeat after me.
Peace is within me.
I choose peace over chaos.
I am not my thoughts.
My thoughts are a tool and they are there for me to use them in my favor.
Now allow your thoughts to pass.
Just observe them.
Do not absorb them.
Just observe.
As if you have a bird's eye view.
Just enjoy this moment of peace.
Observe your thoughts.
Do not absorb your thoughts.
Do not add emotion to your thoughts.
Do not absorb your thoughts.
Continue to enjoy this moment of peace.
Now as we bring this meditation to a close.
Take a deep breath in through your nose.
As deep as you possibly can.
Now hold that breath.
Remember,
Hold it for four,
Three,
Two and one.
Now fully release that breath.
Fully let it all out.
Now continue to keep your eyes closed.
But slowly and gently.
Start bringing your awareness back to the outer reality.
The music will continue to play.
So feel free to enjoy this moment of complete peace.
And when you're ready,
In your own time,
You may open your eyes.
My name's Kuli,
And thank you.
