Start by taking a moment to check in and to get settled in your seat.
Finding a position that feels comfortable but also allows you to be alert during this practice.
You can choose to do this practice sitting,
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,
Noticing where you feel it most strongly in your belly,
Your chest,
Or your nostrils.
Try to adopt an attitude of curiosity towards your breath.
Take a moment to check in with the weather pattern of the mind in this moment.
Is the mind busy or calm?
Do you feel pulled in several directions or is your mind stuck on one thing?
Are there judgments arising?
Any resistance of this moment in your mind?
This is a check-in,
So no need to judge what you find.
Just like judging and resisting a stormy day doesn't change the weather,
Judging and resisting your mind won't change it either.
We will be doing a visualization practice that helps us to be aware of and simply allow our thoughts and emotions without getting caught in them.
This practice builds on my first Leaves on a Stream recording by adding in a dose more of compassion and acceptance towards your thoughts and feelings.
During this practice,
When the mind wanders,
Gently note where it's gone to and guide it back to the practice.
No judgment.
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 felt sense of the cool ground beneath you,
And the colors and textures of the trees or the plants around you.
This is your own safe place and so allow yourself to rest here and watch the stream.
And now start to become aware that on the surface of the water there are leaves gently floating by you.
No matter what type of thoughts arise,
Place each one on a leaf and let it float by.
This is not a practice of getting rid of the thoughts or emotions,
Rather just letting them come and go at their own pace.
For some people labeling the thoughts may help you to detach from them.
So notice a thought,
Place it on a leaf,
Let it float by.
Notice a thought,
Place it on a leaf,
Let it float by.
Continue with this practice and know that from time to time the mind will get hooked into following these thoughts.
When this happens just bring it back to the practice.
Notice a thought,
Place it on a leaf,
Let it float by.
The same thought might hang around or come up again and again.
This is normal.
Just notice it again,
Place it on a leaf and let it float by at its own pace.
If you come in contact with a strong emotion or a strong judgment label what's arising.
Place this on a leaf and let the leaf float by.
You might use the label fear,
Anger,
Or judgment.
Now we will shift this practice slightly and add in one more step to help you more fully allow and accept the thoughts and emotions arising.
For each thought that you notice say the word yes then place it on a leaf and let it float by.
This yes doesn't mean you want or you like these thoughts but rather that you're compassionately allowing the thoughts to just be here for this moment in this practice.
Notice a thought,
Yes,
Place it on a leaf,
Let it float by.
Notice a thought,
Yes,
Place it on a leaf,
Let it float by.
Use a gentle and slow tone when saying yes to yourself.
This will allow you to more easily open up and to make room for whatever is here and whatever is arising in these moments.
The yes creates expansion and a feeling that you are capable of holding space as you notice the thoughts,
Emotions,
And reactions in your mind no matter how painful these inner experiences are.
Notice the thought,
Yes,
Place it on a leaf,
Let it float by.
Notice the thought,
Yes,
Place it on a leaf,
Let it float by.
Continue with this practice for the next several minutes.
Notice if your attention has gotten pulled away from this practice into thinking.
Note where it's gone to and with compassion guide the attention back to the practice.
Notice the thought,
Yes,
Place it on a leaf,
Let it float by.
Notice the thought,
Yes,
Place it on a leaf,
Let it float by.
Notice the thought,
Yes,
Place it on a leaf,
Let it float by.
Now start to leave this dream behind and come back to noticing the breath in the body,
Allowing yourself to connect again with where you feel the breath most strongly and maybe checking in again with the weather pattern of the mind to see if you can notice any changes from the start of the practice.
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 compassionately allowing your thoughts and feelings.
Then for just a moment more,
Before getting back to your day,
Be still and listen to the sound of the bell.
