This short practice called SOS for thoughts and can help you to come out from the negative thoughts that can overwhelm us during stressful situations and can bring clarity and calmness very quickly.
Our intention is to come back to the present moment and observe our thoughts from aside and come down.
Attention will be on thinking process itself and how our thoughts can overwhelm us.
So bringing curious non judging and kind attitudes to this practice.
So wherever we are we just stop doing anything right now and making a pause finding comfortable standing or sitting position.
Now feeling the contact with the surface where we sit or stand.
And starting to observe our sensations of the breath in the body.
Where do we feel the breath in the body today?
So finding this place perhaps it's in the stomach or in the chest.
Or maybe we feel the breath under the nose.
Maybe we feel the breath under the nose.
So moving our attention to the sensations of the breath and starting to observe.
Just breathing in and breathing out.
Breathing in and breathing out.
Without judging with a kind soft attitude we are allowing our bodies naturally.
Breathing in and breathing out.
And breathing out.
And when you're ready allowing attention to shift from sensations of the breath inter-thinking the realm of thought.
Seeing thoughts not as a distractions but rather bringing your awareness to the thinking process itself.
So noticing how thoughts arise,
Stay briefly or for a more extended period and then dissolve.
We can notice that our thought has a beginning,
Middle and an end.
So gently allowing thoughts to pass our minds.
And then we are going to observe our sensations of the breath.
Passing our minds.
Saying hello thought and goodbye thought.
By doing so we are allowing them to pass our mind.
We are not resisting,
We are not controlling or pushing them away.
They are like clouds in the sky.
They come,
Stay for a while and go.
And if we feel that they are starting to overwhelm us we are just bringing gently our awareness to the breath.
And focusing on sensations of the breath in the body.
Just breathing in breathing in and breathing out.
Then expanding our awareness and noticing thoughts again.
They may be about anything,
About the past,
The future.
And if you get carried away in the current of thinking remembering that we have our breath and coming back to the sensations of the breath.
Just breathing in and breathing out.
And starting to label our thoughts.
Worrying,
Analyzing,
Planning or dreaming.
We don't have to follow our thoughts.
Just observing them from a side allowing them to pass our mind.
Hello thought,
Goodbye thought.
Now gently coming back to the sensations in the body,
To the whole body.
Feeling the feet on the floor,
The contact with the surface where we sit or stand.
And starting to ground ourselves.
Making a deep breath in and deep breath out.
And bringing this awareness to the next moments of the day.
