And during this mindfulness training we will be creating the conditions to observe thinking patterns within the mind.
Start out by taking a meditation posture.
From closing your eyes over lightly.
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Becoming aware of what it feels like just to sit here.
Becoming aware of the experience of warmth,
Coolness within your body.
Bring them gently in mind.
Becoming aware of the experience of warmth,
Coolness within your body.
Also becoming aware of the touch of your hands.
Feeling the pressure of your body as it rests on the chair or on the floor,
Grounded.
Feeling the pressure of your body as it rests on the chair or on the floor,
Grounded.
Now gently place one hand within the other.
Start to become aware of that experience of touch.
The experience of warmth,
Of coolness,
Of pressure.
Now gently place one hand within the other.
Is keeping the touch of your hands in mind to allow some mindfulness and concentration to grow.
Soon we are going to create some conditions to observe thinking patterns as they arise within the mind.
Whenever a thought arises within your mind,
I want you to identify the emotional charge behind that thought,
What is driving that thinking process.
You can do this by using simple labels such as planning,
Remembering,
Fantasizing,
Fearing,
Arguing or discussing for example.
Once you've identified what's driving your thoughts,
Then you take a few slow gentle breaths deep in your belly and soften with each out-breath,
Relax your relationship towards that thought,
Towards that thinking.
Going back to the touch of your hands,
Holding them gently in mind.
The experience of warmth,
Of coolness,
Of pressure.
Being grounded within this experience of touch.
Now gently relaxing your mental grip on the touch of your hands,
Allowing your mind to wander.
See if you can notice the moment that thinking arises.
Wonderful,
Fantastic.
Hurray.
Accepting so many of those appropriate words.
Is there any thinking present?
If so,
Acknowledge it using a simple label,
Such as planning,
Fantasizing,
Remembering,
And using some soft,
Gentle breaths,
Soften,
Relax your relationship towards that thought.
Gently breathing in and slowly breathing out.
Relax and soften.
Now bring your awareness back to the touch of your hands.
To warmth,
The coolness,
The pressure.
Grounding your awareness within that touch.
Now relax your mental grip on that touch.
Use your mental effort and allow your mind to wander.
Allow thinking to arise within your mind.
You may feel dull,
But another level of healing aims at unleashing that ND by our Is there any thinking present?
Can you notice what's feeding that thinking?
Identify it by using a simple label such as planning,
Remembering,
Regretting.
And using slow softening breaths,
Soften relax into that thought.
Soften relax your relationship towards that thinking.
Now gently bring your awareness back to the touch of your hands.
The experience of warmth,
Of coolness,
Of pressure,
Holding them gently in mind.
Grounding your awareness in that experience of touch.
For the second mindfulness training once again will create the conditions to observe thinking when it arises within the mind.
But this time,
Once you've identified what's driving your thought process,
I'd like you to see if you can experience the thought within your body.
Does your body respond to thinking?
Now bringing awareness back into that touch,
The warmth,
The coolness,
The pressure.
Grounding your awareness.
And relaxing your mental grip on your hands,
Relaxing your effort,
Allowing your mind to wonder.
Allowing your mind to think.
Now gently bring your awareness back to the touch of your hands.
Is there thinking present within your mind?
Can you notice what's feeding that thinking?
Just use a simple label to describe it.
Can you experience the thinking within your body?
Can you experience your response within your body aligned with that thinking?
If you can observe a response within your body as sensations aligned with that thinking,
Just be aware of it.
Using slow,
Softening breaths,
Soften,
Relax into that response,
Into that feeling.
Now gently bringing your awareness back to the touch of your hands.
The warmth,
The coolness,
The pressure.
Bringing your awareness within the experience of touch.
And relaxing your mind.
And relaxing your mental grip on your hands,
Relaxing your effort,
Allowing your mind to wonder.
Once again see if you can notice whenever your attention moves.
See if you can notice when thoughts arise within your mind.
You can do it.
Is there thinking present?
If so then identify it with a simple label such as planning,
Remembering,
Longing.
Can you notice a corresponding sensation within your body aligned with that thinking?
If you can notice sensations in your body aligned with the thinking then use some slow gentle softening breaths to soften,
Relax into that experience.
If you can notice sensations in your body aligned with the thinking then use some slow gentle softening breaths to soften,
Relax into that experience.
In the next mindfulness training I'd like you to ground your awareness within your body as it sits.
Be aware of your whole body just sitting here.
The warmth,
The coolness,
The heaviness as your body relaxes.
The pressure of your body as it rests on the chair or on the floor.
Grounding your awareness within your body.
Grounding awareness in the experience of just sitting here.
Grounding awareness in the experience of just sitting here.
Now relaxing your mental grip on your body.
Calling your mind to wander.
See if you can notice when any thinking arises within your mind,
Within your body.
Soften,
Relax into that experience.
Now bringing your awareness back into your body.
Your whole body just sitting here.
Relaxing your chest and belly allow your breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of the breathing.
Grounding your awareness within the flow of your breathing.
Grounding awareness in the experience of just sitting here.
The breathing experiences of flow of sensations within your body.
Now relaxing your mental grip,
Your effort in observing the breathing.
See if you can notice when your attention wanders.
See if you notice when thinking arises within your mind.
Now relaxing your mental grip on your body.
Is there any thinking present?
Can you notice the experience of thinking within your breathing?
Now relaxing your mental grip on your body.
Softening your mental grip on your body.
Softening your mental grip on your body.
Soft and relax your body,
Your breathing's response to your thinking.
Grounding your awareness back into your body.
Grounding into the experience of just sitting here.
And starting to open up to any sounds around you,
Allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
