Welcome,
Friends.
What is a thought?
Some studies suggest a thought is when the mind clearly shifts topics,
Which is about 6,
000 times a day.
Other studies count every mental flicker that occurs,
Reaching up to 60,
000 thoughts per day.
The mind is a very busy place,
Especially when you're under stress or if you're anxious.
So in meditation,
If we can focus on one thing,
Be it the breath or a mantra or our thoughts,
We can slow down the mind,
Calm the storm,
And increase our ability to relax.
In this meditation,
The mind takes center stage as we explore our thoughts and feelings,
Learning to observe them without judgment.
We'll investigate and explore the movements of the mind as thoughts arise,
Asking questions and trying to see the experience of thoughts and feelings with more clarity.
And finally,
Releasing the effort of examining them and just letting our thoughts unfold and embracing them with openness and acceptance.
To begin,
Find a comfortable seat,
Resting your hands on your legs or in your lap.
Take a moment to find something around you that feels steadying and safe,
In other words,
A focal point.
So if at any time during this practice you need to pause,
You can open your eyes and come back to this place of stability.
We'll call it your home base.
As your attention rests here,
Take a slow breath in and gently release it.
Once more,
Take a slow,
Steady breath in.
And as you exhale,
Gently close your eyes or lower your gaze.
Let the breath lengthen and deepen.
And as you do,
Notice the body beginning to relax and soften.
When you're ready,
Start bringing your awareness to any thoughts or feelings arising in this moment.
See if you can be curious about what is coming up without needing to identify or label it.
Can you find the first moment when you notice a thought or a feeling?
Did you sense it coming or does it feel like it was already there?
Or maybe you noticed it as it was fading away.
When you notice a thought or a feeling,
What else is there?
An image?
A memory?
Maybe a sense,
Like sound or smell.
Maybe language or a conversation.
And what kind of reaction are you having to this thought or feeling?
Do you want to push it away or maybe you want the thought to linger?
If it feels OK,
Just acknowledge any longing to change what's happening and allow the experience to happen just as it is.
If a thought or a feeling becomes too big or overwhelming,
Just let it go.
Let another thought enter.
Or you can return to your home base and pause,
Returning when you feel steady again.
And as if you could expand your awareness,
Noticing all the things that ripple out from just one thought or emotion,
Like images,
Words,
Memories,
Sensations,
Emotions.
Feel where you can relax or let go and simply be with what's unfolding in each moment.
Stay with this awareness until you hear the sound of my voice again.
Friends,
Take a deep breath in and exhale.
Let everything go.
Open your eyes and return to your home base and allow your attention to go wherever it needs to go right now.
Knowing you can come back any time when your thoughts or emotions begin to overwhelm you or any time you want to just find a little clarity or peace of mind.
Namaste.
