Twirling and spiraling thoughts can be like drowning in shallow waters.
It's easy to get overwhelmed and carried away even though the thoughts themselves can seem trivial.
This meditation will help you find your footings.
Your first anchor,
Which you can imagine being the first leg finding the ground in the shallow waters,
Is space.
The second one,
Your second anchor,
Is your senses.
We'll first explore a sense of space and then lean into your senses.
Before we start,
Take a moment,
Take some time to settle make sure you're well seated.
Adjust your hips,
Shoulders.
Take a bit of time to learn.
You can remind yourself that there is nothing to achieve.
Can't fail by meditating.
Just be present to what comes up.
Now,
If you've chosen this meditation,
You probably have a lot of thoughts coming up.
Might be a little anxious or you have a problem that you would like to solve.
And you're going in circles.
The first instinct when you have spiraling thoughts and when you're overwhelmed is to get rid of your thoughts,
Get rid of those uncomfortable emotions,
Try to push them away.
We'll do the opposite today.
When thoughts or emotions arise,
Try to see if you can make space for them.
Might feel narrow,
Might feel like they're taking the whole space in your mind.
But realize that you're way broader than that.
So let your thoughts and emotions take all the space they need and a bit more.
And when you're ready to let go of your thoughts and emotions,
Try to let go of your thoughts and emotions and let go of all the space that you have.
So let your thoughts and emotions take all the space they need and a bit more.
Notice what happens when you make room for them,
When you welcome them with open arms.
Can you feel a sense of presence that is broader than your thoughts and that is broader than your emotions?
We've now made a bit of space for what you're going through.
So I'd like to invite you to get in touch with your body.
We'll start with the sounds.
Let sounds or silence visit you.
Once again,
You've got space for them.
Don't have to make any effort to listen,
Actively listen.
Just be present and let the sounds come and go.
Now feel the lower part of your body,
Your hips and legs.
Can you feel gravity?
Can you feel their weight pulling you down and anchoring you?
Noticing that,
Can you settle a bit more?
Can you land on your cushion or on your chair?
Can you land on your cushion or on your chair?
If your thoughts and emotions keep popping up,
Remember that it's completely fine and remember that you have space for them.
You can always make more space and go back to your body.
Now see if you can invite the sounds and feel the weight in your hips at the same time.
Without any effort,
Just be present to both at the same time.
It will come to you without you forcing it.
Now experiment with letting your thoughts and emotions be cradled and carried fully by your body.
Have the image of sand twirling around in water and slowly landing on the ground.
You can take that image if it helps you,
Otherwise just trust your senses there.
Now,
And this might be a bit challenging,
But see if you can have all the three at once.
If you can make space,
Listen to your environment,
And feel your hips.
Might go from one to the other,
It's completely fine.
Drop any expectation,
Can't be disappointed because there is nothing you can achieve there.
Just an experiment.
And if you do this without forcing,
Without trying to control,
Without forcing,
Without trying to control,
You might feel a broad sense of presence.
No matter what you experimented today,
It's all fine and I hope there is some of it that you can take with you the rest of your day.
Thank you for practicing with me.
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