Free Yourself From Negative Thinking - 5 Minute Daily Insight

This meditation is an invitation to mindfully work with the overwhelm of negative thoughts that invade your headspace. A brief intro followed by meditation. Have a pleasant practice. (5-minute version)
Music by Chris Collins

Transcript

Welcome to The Daily Insight.

My name is Tomek and I'm a teacher here on Insight Timer.

I'm honored that you choose me as your guide.

Today's practice is about learning how to recognize and let go of negative thinking.

Meditate stillness amidst the chaos of the busy mind.

This meditation is designed to help you when you feel overwhelmed and trapped by negative thoughts.

You will learn how to clear your mind and once again feel yourself.

I wish you a pleasant practice.

Begin by making yourself at ease.

Sit upright,

Softly looking ahead.

Drop your shoulders away from your ears.

Relax your jaw.

Soften your face.

Allow your eyes to close.

Gently shift your awareness into your body.

Notice every sensation.

This is a wonderful place to start.

Now move your attention to your breath.

This gentle expansion and contraction of your entire body as you breathe in and breathe out.

Tune into this rhythm.

Feel it.

Embrace it.

Now reach out with your imagination.

You are sitting on the bank of a river,

A beautiful morning,

Sun on your face,

Gentle breeze.

As you enjoy the view,

Breathing the crisp,

Refreshing air,

Your mind begins to wander.

A thought,

An emotion shows up on your mental landscape.

A boat appears on the horizon,

Passing from the right to the left.

Your mind is ready to jump on board,

But you choose to stay and watch it instead.

As the boat,

Thought,

Passes,

The river becomes still again,

Except for the gentle current moving forward,

Carrying the usual.

You rest in delight,

Enjoying your time,

Breathing in and breathing out.

Soon enough,

Another boat,

Thought,

Emerges and for a moment your mind won't react,

To engage,

To judge.

But once again,

You choose to sit still,

Observe,

Respond with calm and kindness,

Honoring the turbulence of the mind without getting attached.

The more boats,

Thoughts pass by,

The less you react,

Always bringing your attention back to the stillness of the present moment.

And you continue gazing,

Accepting all the boats,

Thoughts that come to your view.

You can stay here as long as you wish.

For now,

I wish you a wonderful day.

Reviews

Loved the concept of thought-boats. It shall keep my mind quiet and stronger in the long run. Much gratitude.

Thank you for this short, yet effective and calming meditation. For me, the the rhythm & tone of your voice is very soothing. Coupled with the music, this is a perfect meditation to calm a busy brain and nervous system.

Such a helpful mediation, clearing my mind and finding presence in the moment. Thank you!

Wonderful meditation for hectic day or morning. Thank you, Tomek. I found your meditations by chance and they are wonderful.

Such a lovely, short meditation. Thank you for this, Tomek

This meditation was very soothing & helpful. I truly enjoyed it. Thank you!

Good metaphor of the mind as a river and boats as thoughts - let them float by without jumping on.

Very powerful and effective mindfulness - Thank you so much 🙏🏼❤️

This was wonderful. I love the boat/thought visualization.

You have a beautiful voice,

I listened again today.

I find the image of the boat/thought very helpful. Thank you!

Namaste

This was amazing. I grew up going to a river, this helped me channel my inner peace.

Perfect; wonderful visualization, thank you! Namaste 🙏

Calming breathing and guided visualization. Thank you!

I love the boat analogy. Thank you.
I think this can help me.

A really pleasant and relaxing meditation that frees the mind. Thank you Tomek 🙏🏾☀️

Listening to Tomek is always a soothing experience.

Short and sweet, but the visuals are beautiful. Thank you for reminding me I don’t need to jump on that boat of negative thoughts

Thank you Tomec, a wonderful way to start the day. Love and blessings 💜 x

Relaxing visualization to let thoughts pass by and not grasp onto them.

Well done and soothing
Thank you for submitting many
Helpful meditations

Really peaceful-needed to stop overthinking about a situation. This helped to to step back from my thought and let them go!