I'd like to invite you to arrive in this moment,
To be here and nowhere else,
And just let everything else fall away.
Now when we meditate,
We will have thoughts that come up in our minds.
It might distract us,
And what we try to do is simply notice those thoughts.
Because otherwise if we don't notice the thoughts,
What will happen is that thought that comes up will lead to another thought,
And then another thought,
And the next thing we know we're caught in this endless loop.
And that's what happens.
And so simply noticing the thoughts can help us to step outside of that.
Now what we can do during this meditation is practice a visualization for letting those thoughts go.
Because sometimes those thoughts are a little sticky,
Right?
And so what you're going to do during this meditation is when a thought comes to you and you notice it,
You're going to release it.
And here are a few suggestions for a visualization.
You can imagine it like a bubble in a pond.
The thought comes to the surface,
And then it pops and is released.
You can imagine a thought as a train coming into a station,
And then simply moving on.
You can also say imagine a balloon.
The thought is a balloon that just floats away.
So I encourage you to come up with your own visualization if you like,
Or use one that I've covered here now.
And let's begin.
Now just let yourself get settled.
Let your breathing become easy and soft.
Make sure you're sitting upright,
But not too stiffly.
And the idea behind this meditation is to just help you to let go of those thoughts when they come.
The point is not necessarily to stop them from coming,
Because they will come,
But just to learn to release them when they do.
Sometimes,
These thoughts are really sticky because we try to hold on to them,
Because we think we need to hold on to them because they're important,
Or we have to plan our day,
Or whatever reason that thought wants to stay in there.
You try to hold on to it.
But what you can do is if you really have trouble letting go of some of these thoughts,
I encourage you to stop and write them down if it's really too distracting.
But an even better idea is to learn to really let them go.
If it's important enough,
It'll come back.
Just practice releasing and letting go.
Don't try to hold on to it.
Use the visualization to help you do that.
If you find yourself still worried about holding on to that thought,
Rest assured that meditation actually helps with memory retention.
Just let it go.
So this was a traitor equation.
And you can expand on your visualization a little bit if you like.
Just watch that you don't create a story.
Sometimes even our technique will generate thoughts.
So you start thinking about the bubbles in the pond and then you start thinking about the pond and so on.
Just watch that that doesn't happen.
Again,
You can let the visual become a little bit more elaborate if you like.
Just be careful of the story.
Don't let it get carried away.
Again,
That may buttin to you.
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