Here are instructions for mindfulness of thoughts.
This meditation will illuminate your thoughts in an environment of exploration,
Noticing thoughts without judgment or reaction.
This practice teaches you to befriend thoughts with kind awareness.
Start by sitting for a few moments as you settle into an erect yet relaxed posture.
Let your eyes close or simply lower your gaze to the ground as you take your attention to your body and your breath.
Briefly scan the body from head to toe and see if you can soften and release any tension you might find.
Take a couple of deep breaths to help you relax and settle into this moment,
Into your body and into your breath.
Settle into the natural rhythm of your breath.
No need to control the breath in any way.
It might be deep or shallow.
Let the breath breathe itself.
To stabilize the mind,
It is helpful to use the breath as the object of meditation.
The breath is available as an anchor to the present moment.
Simply know when you're breathing in and know when you're breathing out.
Not thinking about the breath,
But wordlessly experiencing the movement of the belly and chest in response to the breath.
It won't be long before you notice the mind has wandered to a bodily sensation,
A sound,
But most likely to a thought.
Simply notice and bring your attention back to the breath.
We easily get lost in thoughts during meditation practice.
It happens to everyone,
Every time.
This is not a problem.
When you notice that your mind has wandered to a thought,
Be aware of what you are thinking and then firmly and gently bring your attention back to the breath.
In order to become familiar with the thoughts you commonly experience,
When they occur you can use a soft label for them like worrying,
Planning,
Or judging.
You might notice one of the cognitive distortions,
Categorizer,
Rulemaker,
Perfectionist,
Defeatist,
Two-year-old,
Blamer,
Comparer,
Or labeler.
No thought is good or bad.
They are just thoughts,
Not facts.
Use them with kindness and curiosity.
You can imagine that your thoughts are like clouds passing across the open expanse of the sky.
Or you might see pictures or visual images instead of thinking thoughts.
If you see images,
Let them pass across your awareness like a scene from a movie.
Once you've noticed that you are lost in a story,
Bring your attention back to the breath.
All kinds of thoughts and images might occur to you.
Not making any of them special or extraordinary.
Stay with the breath until your mind wanders.
When it wanders,
Notice and label what kind of story you get pulled into.
And without judgment,
Gently return your attention to the breath.
Do not be alarmed by the thoughts in your head.
They have no power except the power that you give them.
By sitting and watching your thoughts with kindness and curiosity,
You will be able to loosen their grip on your emotional and mental well-being.
Do this for as long as you wish.
And when you are ready,
You can open your eyes and move into your day with greater ease and calm.
