Get yourself in a comfortable position,
Whether you're seated upright or lying down.
Scan through your body and notice any muscles that aren't as absolutely comfortable as possible.
Make any last adjustments,
Fidgets or fixes and then start to settle in.
For this first little while,
Simply let your mind wander.
You can think about absolutely anything you want here and let your imagination take over.
There's no wrong way to do this.
You can think a thousand different thoughts in a row,
Firing off one and then another door.
You can stick with one thought and see how far you can take it.
Let your imagination take over.
And if you get distracted,
You can let that new distracting thought be the thought you go with or you can revert back to your first thought.
No right or wrong way to do this.
Letting the mind wander.
Keep it going.
And now whatever thought you're on right now,
Start to hit rewind.
See if you can remember the thought you had before that one that led you to the one you were having.
See if you can remember the thought before that one.
Challenge yourself to see how far back you can remember.
How many thoughts you can recall.
Or if you'd like,
You can jump all the way back to the very first thought you had when I first told you to let your mind wander and maybe fill in the blanks in between.
And start to press play and let your thoughts return to normal here.
It can be fun to ask yourself,
What will my next thought be?
What will my next thought be?
Then just watch what happens.
What will my next thought be?
Usually the mind finds something to chew on,
Whether it's a sound in the room or a feeling in the body.
Maybe it's just a random thought from elsewhere in our lives.
It's pretty resourceful in finding some way to distract itself.
See if you can just keep a blank canvas.
Always coming back to that question.
What will my next thought be?
We start to really see how thoughts are never really standing still.
Thoughts playing out like a movie.
Never stationary,
Always moving around,
Talking in complete sentences.
The point of meditation isn't to get the mind down to zero thoughts,
Completely quiet mind.
That's impossible.
This is what the mind does.
It's its job to think,
To ponder,
To scheme,
To dream,
To plan.
The point of meditation is more so to simply take a step back and notice that whole process happening.
Simply witnessing,
Observing.
And so from here,
You can start to pay attention to the sounds in the room.
There's probably a couple that you notice right away.
Just notice how your mind is always working with your ears here.
It picks up on the sound.
It knows what direction it's coming from,
What's making the sound,
How far away it is.
It all happens automatically.
Notice you've picked up on the loudest sounds.
Those are the easy ones,
The low-hanging fruit.
See how many other quieter sounds you can pick up on.
Challenge yourself to see how many you can find.
When your mind wanders on you,
Simply usher it back to the sense of hearing,
To your ears,
Knowing that each time you do this,
You build your focus and your concentration.
Great skills for the rest of your life,
Skills we can practice and develop.
Each time the mind wanders,
It's a really natural,
Normal part of any meditation session.
That magical moment when you notice yourself lost in thought,
Just simply bring it back to the sense of hearing,
Sounds.
In the same way you find those more subtle sounds,
Start to once again notice your thoughts and can also open up to emotions.
See how many subtle thoughts,
Sensations and emotions you can pick up on now.
Any inner chatter,
Simply noticing.
Not even notice yourself noticing.
What will my next thought be?
As this session draws to a close,
You can simply continue to observe your thoughts.
Stay here as long as you'd like.
When you're ready,
You can open your eyes.
Just notice how the world rushes back in on you.
Notice how this affects your thoughts,
Your sense of sight kind of takes back over.
Again,
Stay here as long as you'd like.
Take a moment for yourself and then when you're ready,
Continue on with your day.
