Watching and listening to your thoughts.
Make yourself comfortable,
Preferably sitting in a chair,
But if you need to,
Then please lay down.
Close your eyes and connect with your breath.
Allow your thoughts to arise and cease,
Just like the waves in the ocean,
Just like the dark grey clouds in the sky.
Slow your breath so that you begin to hear your thoughts.
Try not to engage with them,
Just try to be a spectator of your thoughts and listen to what they are saying.
For example,
If you hear,
Oh,
This is a load of old rubbish,
Let it pass and listen to the next thought,
Which might be saying,
I know all this,
I just can't be bothered with all this new age stuff.
Or your thoughts could be saying,
I can't think anymore.
No matter what your thoughts are saying,
Just observe them,
Whatever they are,
No matter how ugly or awful they may seem.
When you begin to hear your thoughts,
You can choose whether to act on them or not.
You can begin to let go of them and not become a victim of your thoughts.
So let's begin to listen and watch our thoughts.
Become a spectator of your thoughts,
Just watching them arise,
Change and cease.
See if you can count how many thoughts you have during the next couple of minutes.
Thank you.
Thank you.
Thank you.
Remember to stay connected to your breath,
Body and heart.
If you hear a negative thought,
Imagine it shrinking and disappearing into the ether.
Allow that negative thought to become smaller and smaller and smaller until it disappears.
When you hear a positive thought,
Imagine it becoming bigger and bigger like the white fluffy clouds in the sky.
Now allow your thoughts to arise and cease.
Arise and cease.
Slowly become aware of your heart.
Place your hand upon your heart and breathe into your hand.
In and out.
In and out.
Really try to breathe through the heart.
Let go of all those uncomfortable feelings when you breathe in and out.
Be calm with whatever feelings that may arise.
Body like mountain,
Heart like ocean,
Breath like anchor.
Gently bring this practice to a close.
Open your eyes slowly and allow yourself to be still for a few minutes before continuing with the rest of your day.
