Start by taking a moment to check in and to get settled in your seat.
Finding a position that feels comfortable but allows you to be alert during this practice.
You can also choose to do this practice lying down or in whatever position serves and supports you today.
If you feel comfortable allow your eyes to close or else direct your gaze to a spot in front of you.
See if you can locate the breath in the body and notice the sensations of rising and falling in your chest or in your belly.
This may be the first time you've checked in with your breathing today so be curious about how you're breathing in this moment.
Whatever you are doing before starting this practice let it be.
There's nothing to do,
There's nowhere to be,
Just be here right now in this moment.
Taking this time out to care for yourself and to be with whatever is showing up and when the mind wanders during this practice as minds do,
Gently note where it's gone to and guide it back to the sound of my voice.
We will be doing a visualization practice that helps us to become aware of and allow our thoughts and emotions without getting caught up in them.
Now start to visualize yourself sitting beside a gently flowing stream.
Bring this image alive in your mind and connect with the sound of the water gurgling by,
The warmth of the Sun on your face and shoulders and the colors and textures of the trees and plants around you.
This is your own safe place and you have nothing to do but to rest and watch the stream.
Start to become aware that on the surface of the water there are leaves gently floating along and now begin to connect with the thoughts or emotions that are coming up for you right now and for each one that you're able to notice place it on a leaf and let that leaf float by.
No matter what types of thoughts arise place each one on a leaf and let it float by.
This is not a practice of getting rid of thoughts or emotions rather just letting them come and letting them go at their own pace.
The same thought might hang around or come up again and again.
This is normal.
Just note it each time it comes up place it on a leaf and let it float by.
Doing this again and again as needed.
For some people labeling the thoughts as worry,
Judgment,
Self-criticism,
Remembering might help them to better separate from and place these thoughts on the leaves.
You might notice what if my family gets sick and label this worry I'm not doing this practice right and label this judgment.
You shouldn't be thinking or feeling this way.
Self-criticism.
Remember that amazing trip I went on.
Remembering.
Using any labels or thoughts or emotions that serve you.
Also noting for others these labels may not feel helpful.
For some people the thoughts might come so quickly that it feels as if you can't catch them all.
This is normal.
Say hello to your busy mind.
You don't have to catch every thought.
Just identify ones that you're able to notice.
Place the thought on a leaf and let it float by.
It may also be that you can't identify any thoughts at times.
This is normal too.
Just say to yourself no thoughts and pause waiting until you can identify another thought,
Another emotion or a physical sensation.
If you come in contact with an intense emotion it might come with strong physical sensations or urgent and painful thoughts that try to pull you away from the practice.
If this comes up for you you may just pick a label for the sensation,
Thoughts or emotion and repeat that several times to yourself.
Fear,
Fear,
Fear,
Pain,
Pain,
Pain.
Not enough,
Not enough,
Not enough.
If this emotion continues to feel too intense you can take a break to focus your attention on the details of the image of the stream.
Again noticing sights,
Sounds,
Feelings or even just noticing your body making contact with the ground.
Your attention will likely get pulled away from this practice into thinking.
Whenever this happens notice where it's gone to and with compassion guide the attention back to the practice.
Notice that thought.
Place it on a leaf,
Let it float by.
Now starting to leave the stream behind and come back to the breath in the body allowing yourself to connect again with the physical sensations.
To notice the body making contact with the ground.
Now starting to bring a little bit of movement into your body wiggling your fingers or toes and letting your head move from side to side.
And allow any reactions that came up for you during this meditation to just be giving yourself credit for engaging in this practice of looking at and allowing thoughts and feelings.
Then for just a moment more before getting back to your day being still and listening to the sound of the bell.
