Welcome.
This meditation practice will help you let go of intrusive thoughts.
By cultivating mindfulness,
We practice seeing rumination patterns clearly,
Responding to them with patience and understanding,
And we begin to detach ourselves from their hold.
So go ahead,
Find a comfortable position,
And settle into a posture that's relaxed,
Yet alert.
So maybe that's sitting tall and upright with your shoulders rolled back and your chin tucked under towards your chest.
Perhaps it feels good to rest your hands on your lap.
And once you've settled in,
Gently close your eyes.
Now let's take a couple of deep,
Relaxing breaths.
We're going to start by breathing in deeply through the nose,
And breathing out slowly and gently through the mouth.
Breathing in deeply,
Breathing out slowly,
And with each exhale,
Allow all the muscles in your body to soften.
Breathing in,
And breathing out,
Feeling more and more relaxed.
Continue to breathe deeply,
Breathe deeply,
Focusing all your attention on each breath that you take,
Allowing each breath to bring you closer to a state of inner calm.
Noticing how each breath flows calmly through the body,
In and out.
Now allow your breath to settle and return to its natural soothing rhythm.
Allow your breath to be soft and easy,
And at times your mind may begin to wander.
That's perfectly fine.
Remember,
Thoughts are not failures.
Mental activity is natural.
All you need to do is acknowledge that you're experiencing thoughts.
So simply notice when your mind is straight,
Without judgment or frustration,
Gently bring your attention back to your breath.
Now notice your mind.
Just simply bring your awareness to your thinking mind,
And notice if any emotions or feelings arise.
Some of these thoughts may hold more weight than others do,
So acknowledge any intrusive thoughts that you've been experiencing lately.
Do not be afraid to let them in.
Realize how these thoughts are nothing more than images inside your mind.
There's no need to engage with these thoughts or to get rid of them.
Just allow yourself to experience these thoughts as if you were observing them from afar.
Our thoughts are like waves on a still lake after we throw a stone in the water.
We see ripples of water moving outwards for a little while,
But then the surface becomes still again.
So just like with our thoughts,
We observe these ripples and we let them be without trying to control them.
So bring your attention to the thoughts going on in your mind.
If you've been ruminating about something specific,
Acknowledge the event or situation you're thinking about.
Just observe these thoughts from a place of curiosity and interest.
Do not go into stories or details of these thoughts.
Just note how it feels to observe these thoughts from a distance.
When we detach ourselves from our thoughts,
We create more space to look at them from a new and more accepting perspective.
We can observe what we're thinking without engaging with the actual content of our thoughts.
And you can even label your thoughts as,
I am thinking,
Or this is a thought,
To help you create more space between yourself and your thinking mind.
Now,
As you think about these troubling thoughts,
Repeat the following phrases either out loud to yourself or in your mind,
Offering yourself some compassion.
May I be at ease with my mind.
May I care about this difficulty.
May I respond with compassion.
May I move forward.
Just allow these words to sink deep into your awareness.
Acknowledge that you have the power to recognize any intrusive thoughts you experience and replace them with thoughts that encourage happiness.
So let's do just that.
Imagine you're walking along a path that's leading you to a quiet and very still place in your mind.
You're walking toward a gate that will allow you to enter a space of total serenity.
And as you're walking towards your quiet and peaceful place,
Try to focus on sensations along the way.
Begin to notice how it's getting warmer.
Think about how the sun is shining down on your skin,
Making you feel even more relaxed and at ease.
And the closer you walk to this gate,
The more comfortable and warm you get.
As you approach the gate,
You push it open gently and you step inside.
You're completely safe now,
Alone and free from your thinking mind.
You close the gate behind you and you feel the positivity that's alive in the air around you.
Your mind is at total peace.
Your body is completely relaxed.
So just be here now,
At this moment,
Enjoying the serenity of this place.
Take a deep breath and think about just how lucky you are to be able to escape to such a beautiful place.
Know that you can always return here when you need peace of mind.
And imagine yourself taking off your shoes and feeling the weight being lifted off your feet.
Barefoot,
You step onto the soft green grass,
There are flowers sprinkled all around you.
Inhale deeply and allow yourself to smell the fragrant notes that are dancing in the air around you.
And as you exhale,
Focus your mind on the beautiful sounds of nature.
You hear birds chirping,
You hear the gentle rustling of leaves,
You hear the trickling of a river nearby.
Now find a seat beneath the tree and imagine yourself gently caressing the fresh green grass with your hands.
Feel the sensations of the blades of grass between your palms and stay in this relaxing moment and continue to breathe.
Breathing in,
Breathing out,
Breathing in,
Breathing out.
And while you enjoy your stay in this peaceful place,
You notice that some thoughts may begin to arise in your mind,
But know that you are perfectly safe here.
Remind yourself that you are not your thoughts.
Your thoughts cannot harm you.
Your thoughts cannot control you.
Acknowledge that just how they appear,
Soon they disappear.
You can observe your thoughts and let them go with ease,
Without any effort.
You're feeling so peaceful and so relaxed,
Free from any mental struggle.
Now as this practice comes to an end,
Gently begin to reawaken your body,
Feeling fresh and alert.
And when you're ready,
You can gently open your eyes,
But know that you can always return to this meditation whenever you need it.
