Today we're going to practice noticing our thoughts and learning to diffuse from them.
We're going to start by getting comfortable,
Sitting up nice and straight,
Feet flat on the floor.
You can place your hands gently in your lap,
Send some awareness to the back and the neck.
This is where we tend to carry a lot of our tension,
Just make sure our shoulders are back.
Our face is nice and relaxed,
We're not clenching,
Eyes closed and a little smile if you want.
I want you to start by breathing nice and deeply,
Breathing through the nose,
Down into the tummy.
You can use your hand to feel the diaphragm rise and fall if that helps.
And then out slowly through pursed lips,
Blowing away the air.
Let's do a few rounds of breath,
Just to get settled in.
When you're ready,
Breathe in,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Now continue to breathe at whatever pace you'd like.
You can go back to your normal breathing pattern,
But try and continue a nice deep breath where possible.
Just focus on the breath for a few rounds.
Notice the journey of the air coming in through the nose,
Filling up the tummy,
Moving back out slowly as you blow the air away.
We may notice some ed eclipse in the air.
Then when you're ready,
I want you to bring to mind the image of a clean,
Clear,
Crisp,
White room.
The room is empty.
There's nothing else in the room.
It's just you watching the room.
And the room represents the mind.
And what we're going to do is we're going to just observe this room and notice as we breathe when any thoughts arise in the room.
And when the thoughts arise,
They're going to just come into the room as bubbles.
So a little bubble float into the room,
We notice it.
And then with our out-breath through pursed lips,
We're going to gently blow the bubbles away.
So we're continuing with our breathing.
We're watching the white room,
And we're just noticing when the thoughts arise as bubbles and gently blowing them away.
Let's practise this together.
Remember,
You're just noticing when the thoughts come up and then just gently moving them on with the breath.
Sometimes the room might feel very cluttered,
Like it's got lots of bubbles floating around.
The mind is full and busy with thoughts,
But that's okay.
We can just notice that and then gently try and move them on.
Sometimes the room will be pretty empty and we'll just have to wait and watch for when any thoughts do come up.
Everyone will experience it differently.
There's no right or wrong way.
We're just practising this exercise,
Learning how to manage the thoughts when they do arise.
Remember,
We're not trying to get rid of the thoughts.
We're just trying to get rid of the thoughts.
We're not trying to push them or pop them or burst the bubble.
We're letting them be there and then we're just gently blowing them and moving them on.
We acknowledge that we're always going to have thoughts and they're always going to be there.
But just for now,
During our meditation,
Just going to put them to the side and return to our nice,
Empty,
Clean,
Crisp room.
Continue with the breath.
Alright,
That's great,
Very good.
And then when you're ready,
Just notice how you feel.
Notice how the room feels.
Notice how the mind feels.
It doesn't matter if it doesn't feel any different from before.
We're just noticing what the experience is like for us.
And just have some stillness for a couple of moments.
Before we can start to wiggle our toes,
Wiggle our fingers,
And gently open our eyes and come back into the room.
We basically feel like we need to come back to normal.
Take your time and gaze.
Come back here just like you did with us.
That gets us out of the room.
Again the idea of just Ayahuasca in a couple of moments for sharing,
That increases has been controlling us as we experience it a little bit.
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