The Serene Observer: Beyond Thoughts And Emotions To Peace

Embark on a tranquil journey with "The Serene Observer: Moving Beyond Thoughts and Emotions to Find Peace." This 15-minute guided meditation serves as a vital aid for individuals coping with anxiety or depression, offering a path to move beyond chaotic thoughts and intense emotions.

Transcript

Hello and welcome to the Serene Observer.

This is a little meditation that goes beyond your thoughts and emotions and it really helps you to separate what's going on in your head and what's going on your body and who you really are.

You just take a step back from them and very often when we're feeling really depressed or we're feeling really lonely or we're sitting in a lot of pain very often we feel like that's us and what this does is just separates herself from that.

So instead of I am depressed we become I'm feeling depressed and it separates the self from the thoughts and whatever's going on and it gives us the power to be able to step beyond them and transcend them.

So it's about a 10-15 minute meditation so if you begin by finding just a comfortable seated position and settle yourself in and you can gently close your eyes if you choose to and if you choose not to close your eyes just soften your gaze a few feet in front of you.

You don't always have to close your eyes to do meditation and just allow your body to settle in.

Allow your body to relax.

Your body knows how to relax.

Your body knows how to breathe.

We just become aware of the breathing and as you're allowing your body to settle in allowing your awareness to become aware of your breath.

Breathing in calm,

Breathing out relaxed.

Just notice the natural rhythm of your breath.

You don't have to do anything with it.

Breathing in calm,

Breathing out relaxed and with each breath just allow your body to relax a little bit more and now just shift your attention to your thoughts and I want you to observe them as they come and go and it could be anything you could be thinking right down to what am I doing sat here or what's this meditation about or perhaps something you need to do later.

Just give it a gentle smile and a nod and thank you for the thought and allow it just to float on down say a stream and you can see them and you see them just float away and as you're becoming more calm just say this affirmation but really look at it and feel it and see what it resonates with you.

Say to yourself I have thoughts I am NOT those thoughts.

I have thoughts I am NOT those thoughts and just recognize how that feels.

Recognize how that lands.

I have thoughts but I am NOT those thoughts and notice the small gap between the thoughts and your awareness and now you can turn your awareness to any feelings or emotions that are present within your body.

They could be around your heart or they could be lower.

It might even be in your shoulders or your throat.

Just become aware of any of these feelings or emotions and imagine them rising and becoming more and then fading and disappearing and you have feelings but you're not these feelings and you can observe these feelings and affirm to yourself just by saying I have feelings I am NOT those feelings.

I have feelings I am NOT those feelings and just as you you can bring your attention to the taste in your mouth or what you can hear whatever sensation you use you're not the sound or you're not the taste you're just there experiencing it and this is the same with your feelings you're just experiencing the feeling.

I have feelings I am NOT those feelings and if you were these feelings or you were these thoughts you wouldn't be able to be aware of them.

Just like the chair can be aware of the table the chair cannot be aware of the chair.

I'm not sure if that's a helpful analogy but if you're the observer and you're watching over your thoughts or watching over your feelings you cannot be those feelings you're aware of them same as you're aware of any sounds that are coming in and recognize that your true self your awareness is separate to these thoughts and emotions you have emotions but you are not those emotions you have thoughts but you're not these thoughts and now just feel the liberation in the understanding that you are the observer and you're the observer of your thoughts and feelings and you're not defined by them you have feelings but you are not those feelings and it means you can be free of them you can experience them you can sit in them you can enjoy them you can try to push them away if you don't like them so much perhaps they are not all joy but ultimately you're not them you're just aware of them so as we embrace the role of the serene observer here this part of you that is calm it's unswayed and you're away from the mind's chatter or the heart's turbulence and you're just observing and in this space there's a profound sense of peace and clarity just rest here for a moment and just remember as you to go about your day that you can have thoughts and you can have feelings but you are not these ones you're not the feelings you're not the thoughts you observe in them you're having them just the same as if you eat something you experience the taste of the eating you're not the actual taste itself or you hear something it comes in and you hear it you're not the sound itself and this is the same for your feelings and the same for your thoughts you're not the thought itself you're just experiencing the thought and when we really grasp this concept it's really mind-blowing it suddenly gives you this ah this separateness that we wanted for such a long time this calm peacefulness so as you slowly bring your awareness back to your breath I'm breathing in calm I'm breathing out relax feel the sensation of the air entering and leaving your body and when you're ready just gently open your eyes and shake out your arms and just look around the room and really feel this sensation that you're not your thoughts you just have thoughts you're not your feelings you just have feelings and they come and go they're not permanent there's something to experience there's something to either enjoy or not enjoy quite so much sometimes you are just the observer just awareness itself I'm Stephen Webb and I hope this meditation help it gives us a sense of calmness in the world when it feels like everything's going crazy we can have this centered calm thank you take care have a wonderful peaceful day

Reviews

Really nice direction. Thank you!

A really intuitive insightful medicine. Thank you for this beautiful meditation 🙏🏻

Just thank you for the deep and supporting guidance. So good

Thank you for a greater sense of inner peace and serenity.

This was fantastic and it’s a reinforcement of what I work on with my coach! Love it! If I’m not already following him, I certainly will!

This was excellent and very helpful. There is just one question I'm not sure if I heard it correctly but towards the end I thought I heard the comment if you like you can try and push away the thoughts but I've read you can let these unwanted thoughts just sit with you but keep observing them, then they disappear. We can't stop these thoughts and don't want to struggle with them. Again thanks very much for this meditation I will do it often and pass onto my friends. God Bless 🙌

There's powerful truth in this unpretentious little meditation!

I'm delighted to have discovered this meditation guide. Even just his voice and demeanor are peaceful and calming.

Thank you for this excellent meditation that invites us to experience being the observer of our thoughts and feelings; creating separation and liberation.

Thoughtful and helpful 🌟 Thank you for sharing. Prefer just your calming voice without the background music.

Thank you
Sometimes I forget I am the observer and not my thoughts

Peaceful indeed.
Thanks for sharing your thoughts 💭

Amazing meditation, voice and guidance! Thank you from my soul 🙏🤍

Thank you. I listened at 3am and feel serene. Than you fit your generous wisdom.

🙏🌟🙏

Nice meditation- thank you 🙏

I’ve heard this concept before and “knew” it but today, with this meditation, I understand it so much better. I felt so good during and afterwards. It really gave me a sense of peace. Thank you for this!! So much gratitude! Going to journal now.

I love this concept of being the observer.
Learning to separate from my thoughts and feelings. I will return for the reminder in hopes of integrating into my consciousness.
Thank you.

Perfect for me today. Thanks 🙏

Another wonderfully effective practice, thank you. 🙏🏻 I found the mantras particularly helpful in separating myself from my thoughts & feelings without resisting or pushing them away. I am recovering from CFS/ME & also explored using similar phrases relating to the physical pain & fatigue I was experiencing today & found that again I was able to become that ‘serene observer’ of these experiences. The practice was calming & energising - & felt like a much needed respite from - & for - my body/mind’s protective mechsnisms (which tend to be in permanent overdrive!) 🙏🏻💖🌺

Thank you! So much better now than before I did your meditation.♥️