Day 3: Clearing The Screen

For Day 3 of our 30-Day Challenge, we practice a thought-dropping technique. We visualize a large screen, and wipe it to white. This is a peaceful and powerful practice that will ground you to the present and bring a deep sense of calm into your life.

Transcript

Let's begin by focusing on the breath.

Steady breaths in and out through the nose.

Just with eyes closed,

Your gaze resting at a 45 degree angle,

Center the forehead.

Just let the thoughts settle like a snow globe.

As you focus on my words,

Focus on your breath.

Notice your awareness of your body,

Of your seated posture as you become more deeply present to your breath.

Just iron out any tension in your shoulders,

Relax your eyebrows,

Relax your breath.

Let's picture ourselves seated in an empty IMAX theater.

Center seat,

Center row.

Giant screen wrapping from left to right,

From ceiling to floor,

Seeming to wrap around us.

And as thoughts arise or try to get our attention,

We see them projected onto the screen.

Just let them appear without judgment,

Without conversation with ourselves.

Just notice as we gently wipe the screen from left to right,

Clearing the screen.

Focus back to the breath.

Notice our ability to slow it down,

Bringing the screen more fully into focus.

As maybe a couple more thoughts or emotions appear on the screen.

Just observe them.

No interpretations,

No stories about them.

Just gently releasing them as we wipe the screen from left to right.

Just take a few moments to focus on your breath,

To be in this theater,

Be with the screen.

Using the screen to draw deeper into the present moment,

Into this gap between thoughts,

Between our breath.

As our breath gives us more access to it.

Wiping the screen as many times as necessary.

Always bringing the attention back.

This is meditation.

As we welcome our final chime today,

Let's set an intention for the day.

What is your day asking of you?

How do you want to show up?

Great work.

We'll see you tomorrow.

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Reviews

Thank you, KC, for sharing this meditation day on Insight Timer. A return to the basics with clear instructions at a manageable pace is helpful and a calming, grounding experience for me to begin my day today.

Refreshing! Thank u!!

Gute Übung für zwischendurch.
Angenehme, überzeugende Stimme.
Thx!

Teaching me so much in so short a time

This series is so helpful in using baby steps to create the right frame for practice.

Great, simple meditation! And wonderful sound quality.

Loved the reflection of “what is your day asking of you?” And “how do you want to show up?” Perfect start to the day!

Doing it again tomorrow..... or maybe today 🐒

Wow Kristiffer. Now I just gotta find days ONE and TWO...

Nice. Thank you

Day 3 of my self challenge to finally start meditating, absolutely love these recordings, really helping me get started

Short and sweet

Thank you 🙏🌺🌸🦋

Wonderful meditation, enjoyed the screen as a visual for clearing the thoughts. Thank you. Namaste 😌🙏

Putting myself in the moment to enjoy the day as it unfolds 💚

Great meditation! Thank you 🕉️

Thank you🙏🏻🙏🏻🙏🏻I don't remember seeing day 1&2.

Beautiful. Thank you!

Loved it! Hugely helpful visualisation and love the images of thoughts settling like a snow globe and wiping the screen. Namaste 🙏🏻❤️