Using The Breath & Body To Frame Our Thoughts

In this guided meditation, we use our anchor, our breath, and body to frame the thought by bringing them from our mental world to the present moment. This gives us a choice on how to use our intention and how to use our thinking capacity as a tool by not getting lost or preoccupied by these thoughts. As we stay in our present moment, which is the real moment that uses all our five senses, it keeps us grounded and more relaxed.

Transcript

Let's find a comfortable place to sit.

Chin tucked in,

Towel the chest.

Legs folding in front of us.

Knees relaxed.

Hands resting on our lap.

Eyes are open,

Looking a few,

A few feet away from where we're sitting.

You probably choose today to sit cross-legged on cushion.

We're probably sitting on a chair,

Or even maybe lying down and you have your hands by your side,

Palm facing up.

You should make a small adjustment to relax the body even more.

So just inhale to lengthen the spine and feeling the crown of the head reaching up.

And exhaling,

Lowering,

Feeling more relaxed.

Just do this for a few breaths to settle here in our chair.

Take a moment and just feel how your neck is lifted and the shoulders are relaxed.

Arms,

Fingers.

Maybe perhaps you wanna take your head slightly,

Looking over your right shoulder and see how your neck is doing.

Come back,

Center.

Go all the way to the other side,

Left side.

Just do one more,

Just looking over the right shoulder and seeing around us,

Surrounding us.

And feel the quietness,

Whatever it is that's around you that you're preparing yourself for your guided meditation today.

Notice when you're inhaling how your well is rising,

How your chest is slightly lifting.

And as you're exhaling,

Everything feels so beautifully relaxed.

You stay here in this moment for a bit,

Just feeling the breath.

So in today's meditation,

We try to use our anchors,

Which is our breath and body to stay present in this moment.

To avoid getting lost in our thoughts.

In this way,

We can pay attention to the thought and keep a little bit of distance.

So in today,

We're gonna try to frame or box the thought as the thought comes into the mind.

And we come back to our anchors,

Which is our breath and our present moment to keep us here and not getting lost.

And by doing this,

By framing or boxing the thought,

This brings us from our mental world,

Thought,

To the present moment.

This also give us more choice on how to use our intention and how to use our thinking capacity as a tool,

Not by getting lost or preoccupied by these thoughts.

So let's just relax.

And focus on our body and our breath.

And slowly close our eyes.

So it's kind of reduce the visual simulations and take our intention really deep inward.

And now stay here,

Relax for a moment,

Breathing in and out.

For a moment,

Breathing in and breathing out.

Two more just feel the relaxation and breathing out.

Let's do one more like that.

And now as we're breathing out,

Let's just relax and focus on our body and breath,

But bring a thought and purpose to our mind.

That this thought has some emotional attached to it.

Let's play it back as a movie and just view that particular situation.

So from one to 10,

From discomfort and agitation,

It should be like from one to four or one to five,

Nothing very extreme and dramatic.

Just wanna take a thought that brought us some discomfort,

We didn't like it at that moment in time.

Just let's view that,

Give you a little bit time to think of that.

Now,

As you're playing it back as a movie and see,

See the details and see how and where in that thought,

In that moment,

You felt like you get stuck in it or you didn't like it.

Let's freeze that moment,

Just like you're freezing it and you're taking a picture of it.

And let's pretend that picture is actually a picture with framing it and we're gonna put it on the wall.

And now that you have put it on the wall and you have a little bit space and distance between you and your,

That particular thought,

Come back and just focus on your breathing.

You can still look at it,

View it,

But there's a space between you,

Your breath,

Your body and that picture.

Let's come to our anchors,

Our breath.

Let's feel the breath as we're breathing in and the belly chest expanding.

And as we're breathing out,

Feeling the chest belly lowering.

And continue with that breath and just feel how everything feels kind of relaxed.

Listen to the sounds that you,

That's around you,

And just feel how you feel.

That you,

That's around you,

Perhaps some sounds you didn't pay attention to it before.

You can hear it,

You can feel it more.

Feel the touch of the clothes touching your skin.

Feel the cushion between your hip and the mat or maybe the chair.

And feel the freshness in the air or even maybe there's some smell in the air.

Perhaps you're listening to my sounds,

My voice.

Maybe you can pick on one sound that you didn't pay attention to it.

And let's just stay with our senses here,

With our breath and relax even more.

Now if another thought comes to your mind as you're sitting right now in your mind,

As you're sitting right now in here,

Just do the same thing.

Frame it,

Box it,

Put it on a wall,

Keep a little bit distance between you and that thought and go back to all your senses,

All your breathing and continue relaxing.

So there might be some emotional,

Some residual emotional energy,

Feeling from the thought we brought up the first time that has some discomfort.

Maybe some feeling in our belly.

Maybe some feeling in our body.

Maybe some feeling in our belly.

Maybe some feeling in our chest,

Our face.

Now take deep in here.

And as you exhale,

Just notice them.

Just give them some space so they become part of here and present,

Part of our experience.

And try not to push them away or feeling uncomfortable.

Just welcome them with love and kindness and make them part of this right now.

Just resting here.

And as we're resting,

We wanna recognize two worlds that we actually get engaged in them.

One is the mental world of thoughts and images,

Movies,

Things that we see and the brain keep running,

Thinking of too many things.

And the present moment,

That's our breath and all the senses we have that we know how we're feeling right now here.

So we wanna bring our intention to this present moment of how we feel and not get trapped in that mental thought world that keep running very fast.

So let's stay with our breath and the sensation in our body and the relaxation in every muscles in our body.

And this with closed eyes,

Add a little bit of movement.

Perhaps you move your head slightly to the right,

Maybe slightly to the left.

And again,

Just feeling the neck,

Maybe slowly awakening the body,

Feeling even more relaxed as you're moving.

Very gentle your neck and come back to center.

And maybe you wanna just circle the crown of the head,

Tower the ceiling,

Whatever place you're sitting.

And just as you're moving that circle,

Very steady,

Very small,

You're feeling slight movement into the body.

And then you just reverse that circle,

A tiny small circle,

Giving you a chance to feel the sensation in your body and the touch in your cushion or your chair.

You feel a little bit more happy,

More relaxed.

And then once again,

You finish your last circle,

Come back and sit.

And this time we try not to move.

And let's see our experience now,

Coming from movement to stillness.

Feel a little more relaxed,

More here,

More grounded.

Everything feels right.

Feeling the breath,

Feeling your face relaxing.

And with a deep inhale,

We're gonna open our eyes.

And the way we started,

We're gonna do the same thing.

We're gonna turn our head to the right side,

Over the right shoulder.

And see how it looks.

You just feel like you're a little happier,

A little more settled,

More relaxed.

And then go to the other side,

Left side.

All of a sudden you feel like there's a little bit more space between the body and breath.

Let's do one more time,

One movement to the right,

Feeling the whole side.

It looks very different,

Very peaceful.

And to the left.

Come back to center,

Feeling the face,

The jaw relax.

Maybe mine a little bit more quiet.

Maybe the breath more peaceful.

So,

This week it's coming to the end of our guided meditation,

And trying how to frame or box our thought,

Coming through our anchors,

Which is our breath in the present moment.

You're gonna continue if you like to stay and meditate,

Relax more.

Maybe you wanna lie down a little bit more.

But for now,

I wanna thank you for your practice,

And have an incredible day.

Namaste.