Welcome to the Breath Series Meditation.
This is the fifth guided in the series.
We will be focusing on how to manage thoughts and meditation.
So far you have learned to use the word breath as an acronym to help you remember what to focus on when meditating.
Each letter of the word acts as an anchor in the practice to help you stay present.
Today's meditation is about how to manage the thoughts that come up.
You will be guided to relax the mind and body first before going into thoughts.
It is very difficult to manage thoughts if mind and body have not settled in yet.
The key to successfully managing thoughts is to get into a state of relaxation first.
So let's begin.
Let's get into a comfortable position.
Make sure your back is straight.
Hands are resting.
Close your eyes.
Let's get into our breath.
We will do three cycles.
Inhale for three and exhale for four.
Let's begin.
One.
Inhale.
Hold at the top.
And then relax as you exhale.
Again,
Inhale.
Release tension as you exhale.
One more time.
Inhale.
Hold at the top.
And then relax as you exhale.
When the mind grows agitated,
The body often follows suit.
Luckily,
The relationship between mind and body is a two-way street.
As you calm the body,
The mind will likewise relax.
It is a powerful way to encourage the body to relax.
Tune into the sensation of the breath and bring your focus to your body,
Beginning with the left arm.
As you breathe in,
Picture the arm filling with the energy of the breath.
As you breathe out,
Imagine pushing the energy breath out through your fingertips.
Stay tuned in to the left arm as you do this,
Keeping both the physical body and the visualization in your awareness.
Next,
Switch to the right arm.
Breathe in,
Filling the arm with breath energy.
And then when you exhale,
Release the energy through the right fingertips.
And now shift your awareness to the torso.
Visualize filling the entire chest with breath energy as you inhale.
Push the breath down out through the bottom of the spine and tailbone as you exhale.
And now we will continue with each of the legs.
We'll start with the left leg.
Inhale and fill up with breath.
And then when you exhale,
Push the breath energy out through the foot.
And now switch to the right leg.
Inhale,
Fill up with breath.
And then send the breath out through the right toes.
Take another breath in.
Fill your entire body with the breath.
Your body being filled with energy of the breath from head to toe.
Exhaling,
Letting the breath out through the fingertips,
The base of the spine and the feet.
If you need to take another breath here and repeat,
Go ahead.
Send the breath through the body.
Now that you've relaxed your body,
Your mind should be more calm.
And if you feel that sense of calm,
You can now allow your thoughts in.
You may not have any thoughts right now.
And if you don't,
Just focus on the breath.
Eventually,
You will wander.
And when you realize you've wandered,
Switch to observer mode.
You allow your thoughts in by observing them.
And then you let it pass.
You observe your thoughts and you don't get caught up in it.
If you have difficulty with letting the thought pass,
You can address it by filing it.
Create a basket,
A folder,
A box,
Any container,
Something to hold your thought for now.
And create one or two of these baskets or containers.
One basket is for complete and the other one is for later.
Don't spend too much time here.
Whatever comes to mind,
Complete or do later,
Go with it.
Let the thought come,
Observe,
Let it pass.
If it can't pass,
File it.
File it where it needs to go.
And if you get carried away by the thought,
It's okay.
It will happen.
When you become aware that you're lost in thought,
Remember the breath.
Your breath brings you back to present.
You are in control and you control it with your breath.
The mind will wander.
Expect it.
It's just now when you've realized you have wandered,
Switch to observer mode.
Wherever you catch yourself in your thought is fine.
Just switch to observer mode.
Watch your thoughts and allow it to pass.
The next three minutes is free exploration.
Explore between breath and thoughts.
Use the breath acronym to help you settle.
Use the breath acronym to help you focus.
And when you feel ready,
Allow the thoughts in and let them pass.
Whenever thoughts get too much,
Just go back to the breath.
You are in control and can choose your focus.
Gently move back and forth between your breath and thoughts.
Your three minutes of exploration begins now.
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