Hello,
And welcome to this guided mindfulness meditation that will help you detach from your thoughts.
My name is Juana,
And I'm honored to take you through this inner thought exploration.
We will begin by landing here fully.
So get into a comfortable position with a straight supported spine,
Hands resting gently on your lap or by your side.
Start by taking a big breath in through your nose to my count of four.
So inhale,
One,
Two,
Three,
Four.
Hold your breath for one,
Two,
And now exhale out through your mouth,
One,
Two,
Three,
Four.
Again,
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Exhale,
One,
Two,
Three,
Four.
In,
One,
Two,
Three,
Four,
Hold,
One,
Two,
And exhale,
One,
Two,
Three,
Four.
Land here fully.
Continue breathing deeply on your own at a pace that is most comfortable to you.
If you can,
Make sure your breath is coming in through your nose and right back out through your nose.
I'm going to leave you here for a few minutes without any guidance except for a few gentle reminders to return to your breath.
You will notice that within a minute or even a few seconds,
Your mind is going to start running rampant with thoughts and ideas.
I'm hungry.
I'm cold.
I need to send that email.
Why was this or that person so rude today?
Why am I even here?
Yes,
Thoughts will come sneaking onto your mental stage.
The key is to notice them and then let them go.
Returning your focus back to your deep breaths,
Back to each inhale and exhale on your own now.
Has your mind wandered off?
That's okay.
Just briefly observe the thought and then breathe it away.
Imagine you are blowing the thought away like the seeds off of a dandelion.
Gentle music swells.
If thoughts are creeping in,
Simply observe them,
Don't engage.
Instead,
Visualize your exhale blowing any intruding thoughts away.
Notice your thoughts and then let them go.
Be the observer,
The audience to your thoughts dancing in and off your mental stage.
Be the observer,
The audience to your thoughts dancing in and off your mental stage.
Be the observer,
The audience to your thoughts dancing in and off your mental stage.
Be the observer,
The audience to your thoughts dancing in and off your mental stage.
Be the observer,
The audience to your thoughts dancing in and off your mental stage.
I'm checking back in.
Did your mind bounce around with different thoughts?
Or was it calm like a still lake?
If you are like most people,
It would be the latter.
So don't beat yourself up for it and deem yourself a bad meditator.
The key is to just notice what is happening.
Become the observer to your thoughts.
We are going to try this again,
But this time around during your moment of silence,
If you observe any thoughts coming in,
I want you to start labeling each of them before you let them pass by.
This will help you raise your awareness of the kinds of things you think about,
Which is helpful if you're trying to replace negative or habitual thought patterns with more positive and empowering ones.
Each thought that drifts into your awareness,
Simply take a brief moment to classify it according to its purpose.
Some labels you can use are planning or future,
Remembering or past,
Judgment,
Fear,
Regret,
Daydreaming.
There is no right or wrong way to label them,
So don't overthink it.
The goal is to start being more mindful of the sorts of thoughts that come up repetitively for you.
So notice your thought,
Label it,
And then let it go.
Returning your focus to your deep breathing for as long as you can before the next idea makes its way in.
It will leave you to continue on your own.
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Notice,
Label,
Exhale,
And let go.
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