Welcome to a meditation on observing your thoughts without judgment.
Our minds are constantly active and it's natural for thoughts to come and go.
In this meditation,
We'll practice noticing these thoughts without attaching to them,
Without resisting them or labeling them as good or bad.
Let this practice help to cultivate a sense of inner calm and clarity.
Allow it to teach you to relate to your thoughts with curiosity and kindness.
So find a comfortable seated position where you can lie down and gently allow your eyes to close if you feel comfortable.
Take a deep breath,
Inhale,
And a slow breath out.
Let's begin.
Start by bringing your attention to your breath.
You can notice the natural rhythm of your breathing without trying to change it.
Maybe you feel the sensation of air entering through your nose and exiting through your nose.
Maybe you can notice the rise and fall of your chest,
Of your belly.
With each exhale,
Invite yourself to relax just a little more.
Allow yourself to let go of tension,
Of tightness in the body.
Now gently shift your attention to your mind.
Any thoughts present,
They may be big,
Small,
Clear,
Or fuzzy.
As thoughts come and go,
You could imagine them like sitting by a river and each thought is like a leaf floating on the water.
You can simply notice the thoughts as they appear,
As they float by and disappear.
You can also imagine these thoughts as clouds moving effortlessly through the sky,
Allowing them to go as easily as they come.
Just observe them as they come and as they go.
If you find yourself labeling a thought as good or bad,
See if you can let go of that judgment.
Instead,
You could just name it gently,
Like a neutral observer.
If something on your to-do list arises,
You might label it planning and let it drift away.
Or if a memory pops up,
You might label it remembering.
Simply rest in the space between your thoughts,
Staying connected to your breath or the stillness within you.
When your mind inevitably wanders,
That's perfectly normal.
Just notice it and guide your attention back to the observer,
Observing your thoughts or your breath.
Consider that you are not your thoughts.
You are the observer.
You're noticing them.
Sometimes we have strong thoughts or persistent ones.
You could silently say,
It's okay,
I see you,
And then let it pass.
Just let it go.
As we come towards the end of this meditation,
You can bring your attention back to your breath.
Feel the air moving in and out of your body.
You can notice any sense of ease or lightness.
Before you move on with your day,
Take a moment to express gratitude.
Thank yourself for this time and consider you are not your thoughts.
You're the calm,
Steady observer within.
When you're ready,
You can slowly open your eyes.
Your meditation is now complete.
Namaste.
Namaste.
