Observing your thoughts and insight meditation.
The key to becoming aware of the activities of the mind is learning to surf on the waves of your thought.
A happy alternative to letting yourself get tossed and pummeled by them on the shore.
You can do this by observing your thoughts as they come and go.
Watching rather than reacting.
It is natural to be drawn to your thoughts and to follow them.
It takes a willingness to make a few small changes in perception and have a regular meditation time enabling you to become an active observer as thoughts arise.
When you take on an active observer's role you will notice a difference in the way you react to your thoughts and to the world around you.
This meditation focuses on the awareness of the physical sensations from your body.
This is a good way to start insight meditation as these sensations are more concrete and easier to be aware of in meditation.
Let's move into a meditation position.
Gently close your eyes.
Make yourself comfortable sitting on your chair with your feet firmly on the ground.
Rest your palms facing upwards in your lap and observe your breath.
Become aware of your breath entering your nostrils and moving down into your lungs feeling the rise and fall of your chest.
Does the breath feel cold or warm?
Does it feel cool entering and warmer as you breathe out?
Does it feel good as your chest expands effortlessly?
Take your attention to your feet.
Wiggle your toes.
Do your feet feel warm or cold?
Keep your attention on your feet just for a moment.
Can I move your attention to your hands resting on your lap?
Are they warm?
Can you make them feel warm or warmer?
By bringing your attention to the pulse in the centre of your palms.
This is very subtle.
In the centre of your palms is a small,
Very faint pulse.
Have the intention to make your palms warmer as your attention remains on this small,
Subtle pulse.
Are there any other sensations in your body?
Take a minute to feel if there is tension anywhere.
And if there is,
Take your attention to that area and imagine your breath moving into that area,
Releasing it.
After you've become comfortable with the observations of your sensations in your body,
You can begin to observe your thoughts.
Naming or labelling your thoughts will allow you to observe what you're thinking.
It also helps you to become aware of repetitive thoughts.
Spend a moment or two watching,
Acknowledging and letting the thought pass through like clouds in the sky.
Little by little the clouds will clear,
Revealing the clear sky of your mind.
Thoughts will arise and should you find you become lost in a thought,
Gently return your attention to the breath.
For the next few minutes we will sit quietly,
Observing our thoughts and letting them go.
I will watch the time and when you hear the soft bell,
Take a few breaths and in your own time open your eyes,
Enjoy a little stretch and go about with the rest of your day.
