Through meditation,
You can learn to let go of incessant thoughts and live more fully in the present moment.
The following meditation is a practice in detaching yourself from your thoughts through the practice of awareness.
While thoughts will arise again and again throughout your meditation,
The key is to have patience and self-compassion.
It's not about getting rid of your thoughts,
It's about learning how to be present when you do have thoughts.
Every time you find the mind wandering,
Gently invite it back with commitment and compassion.
Now let yourself find a comfortable seat.
Sit with your spine nice and tall.
Let your whole body relax around your midline.
Your neck,
Shoulders,
Back.
Let everything completely relax.
Take a few calming breaths.
Inhale and exhale,
Let it go.
Another calm breath.
Inhale and exhale,
Release all stress,
All tension.
Leave behind the responsibilities of the outer world so that you can wholly focus on your meditation for the next several minutes.
Now gently bring your focus to your breath.
Breathing in and breathing out.
Your breath is your anchor to the present moment.
It happens in the present moment.
For the next several minutes,
You'll simply allow yourself to focus on your breath.
If thoughts arise,
Let them pass by like clouds in the sky.
You don't have to attach yourself to your thoughts,
Resist your thoughts or even entertain them.
Just let them go by like clouds in the sky.
You can label the clouds thinking and then return back to your breath.
Begin this practice now on your own for the next several moments.
Each time a thought arises,
See it as a cloud with the word thinking,
Then return back to your breath.
Give yourself full permission to easily release thoughts without judgment.
Every time thoughts arise,
Just gently come back to your breath in the moment.
Keep returning more and more of your attention here and now.
Let your attention and awareness expand.
You can practice this meditation throughout your day.
Every time you experience constant thinking,
Simply watch those thoughts go by like clouds in the sky.
Let yourself detach from incessant thoughts and allow yourself to experience space and awareness in the present moment.
