Welcome and thank you for joining me in this practice.
The purpose of this meditation is to bring awareness to your thoughts and emotions and know that you are not your thoughts and emotions.
When you can stay present and just watch your thoughts pass by,
You become better at centering yourself when there's a need to.
I invite you to relax and settle into a comfortable position wherever you are.
Make sure your back feels strong and supported and that you're alert in this present moment.
Let your hands fall naturally in your lap or at your side.
You can soften your gaze or close your eyes completely if that feels safe for you.
Begin taking in slow inhales through the nose and exhales.
Continue breathing in and breathing out,
Breathing in and breathing out.
Let's repeat that a few more times.
Breathing in and breathing out,
Breathing in and breathing out,
Breathing in and breathing out.
Bring your attention to the thought that's in your mind.
It could be something that's already behind you,
Something yet to come.
Just observe it.
How long does the thought last?
When does it fade?
Perhaps you're feeling an emotion,
You're anxious or grateful or stressed or inspired.
Shift to observe it.
How strong is it?
Where else do you notice it in your body?
Allow it to be there without judging it.
If a new thought or emotion has already arrived,
Become curious with that.
Again,
Observe it.
Know that it's there.
Know that it'll fade.
Know you don't have to do anything with it.
Just let it be.
Some thoughts and emotions may be light.
Some thoughts and emotions may be heavy.
Try to remember that all of them just are.
Imagine them as tiny shooting stars within a vast sky passing through.
The beloved and brilliant novelist,
Writer,
Poet,
Activist Alice Walker said as it relates to meditation,
You have to steal back yourself.
You have to steal back your own mind.
Take a few moments or minutes to continue to be present in each thought and emotion that arrives and leaves.
Come back to your breath in between to ground yourself as needed.
And now you can begin to bring your awareness back into the room and other parts of your body.
Taking three slow breaths through the nose and out and through the nose and out and through the nose and out as you begin wiggling your toes,
Your fingers,
Stretching your legs,
Your arms.
You can open your eyes when you're ready.
Hug yourself for committing to this practice of mindfulness of thoughts and emotions.
