Working with our thoughts.
There's a misconception sometimes when it comes to meditation that when we meditate,
Our mind will become blank.
And this isn't the case.
It's the very nature of the mind to think and it's completely normal.
So in this meditation,
We'll practice working with our thoughts.
Let's begin by finding a comfortable position,
Position that's going to work best for you right now.
You might like to do this seated or it can be done standing if you'd prefer.
Closing the eyes if that's comfortable for you and beginning to settle,
Becoming aware of the whole body,
Giving up the weight of the body to gravity,
Allowing the body to be supported by your body.
Allowing the body to be supported by the chair or the floor or the earth beneath you.
And we'll begin by gently scanning through the body,
Allowing our awareness to drop down into the body.
Right down into the feet.
Noticing the feet in contact with the floor,
The earth beneath you,
Feeling supported and grounded.
And then,
Gently coming up into the ankles and the lower legs,
Up into the knees and the thighs.
And then,
Noticing your bottom on the chair,
Up into your pelvis,
Into the torso,
Belly,
Back of the body,
Chest,
Up into the shoulders,
And allowing your awareness to drop down through the arms,
Right down into the hands,
Into the fingers and the thumbs.
And then,
Slowly,
Coming back up the arms,
Into the shoulders and up into the neck.
Continuing on through the back of the head,
Scalp,
Forehead,
And the whole face.
Noticing the body sitting here,
Breathing,
Becoming aware of the natural breath,
Your natural rhythm.
And then,
Being aware of the natural breath,
Your natural rhythm.
We don't need to do anything.
It's already happening.
Just watching the breath as it gently flows in and flows out.
Can you notice when a thought comes into your mind?
Is it possible to notice the thought and then gently let it go?
You might like to explore using some imagery here.
Perhaps the awareness is like a clear blue sky and thoughts are like clouds passing through.
We don't need to identify with them or get caught up in them.
We can just observe them and let them pass through.
We can gently invite our awareness back to the sensations of the breath,
The naturally occurring breath,
Perhaps the sensations in the belly or the chest.
And then,
Or the chest.
Or if you prefer,
You can gently invite your awareness back to the sensations in the hands,
Tingling or vibrating in the hands,
Or into the sensations of the feet.
Choosing an anchor that will work best for you.
It doesn't matter how many times we get lost in thought.
We're not trying to suppress or stop the thoughts.
We're just noticing the thought and practicing letting them go.
Gently coming back to the sensations of the breath,
Returning over and over.
And remember,
Each time you notice your awareness,
Each time you notice your thinking,
This is a moment of awareness,
Of waking up,
A moment to be celebrated.
So with kindness,
Gently invite your awareness back to the breath,
Or the sensations in the hands and the feet.
Keep noticing each time the mind wanders off.
Can you look at your thoughts rather than from them?
And return in again and again to the breathing body,
With kindness and without judgment.
And now beginning to bring this practice to a close,
Becoming aware of thegetic St AGAIN You might seem to be actually taking on some deeper,
Deeper sleep.
Mentioning yourself Becoming aware of your body sitting here breathing Perhaps noticing the temperature in the room Becoming aware of any sounds that are around you Beginning to move the body a little Maybe wiggling the fingers and the toes And in your own time Opening your eyes
