Hi,
And welcome to your practice.
It's part of our first week together,
Dedicated to observing and learning more about our current situation.
Today we will spend some time observing our mental patterns and thoughts.
So let's begin.
Find a comfortable seated position.
Maybe you want to sit on a chair.
So just make sure that your feet are firmly pressing onto the floor and your spine is tall.
Otherwise,
You can sit on the floor.
Just make sure your pelvis is slightly higher than your knees.
Maybe you can sit on a pillow or a blanket.
And then remember that throughout the practice,
You can always readjust as needed.
As my meditation teacher says,
Comfort is queen.
Alright,
So when you're ready,
Close your eyes and start taking a few deep inhale and exhales.
Take your way here now.
Feel the contact of your sitting bones with the chair or the floor.
Let your shoulders drop,
Relaxed.
Today we will explore a process that will help us categorize our thoughts.
Now take a few moments to think about a few categories for your thoughts.
Later during the meditation we will start categorizing and filing our thoughts into categories.
So now we are creating a few mental boxes with the most common topics for your thoughts.
For example,
We can have a work category,
Then a family one,
Maybe one with goals we want to achieve,
Maybe we create a box for negative thoughts that we have about ourselves.
Just take a few moments.
And don't worry if you can't think of too many categories.
They can also arise later.
So now let's take a few moments to settle into your body.
Bring your attention to your breath,
Coming in through your nostrils and then out.
Great.
Now for the next few minutes I invite you to just notice the thoughts that arise in your mind.
And every time a thought arises,
Just spend a moment to acknowledge the thought and then sorting it into one of your categories.
So imagine you have a thought coming up about your work,
Something you have to do for your work.
And so you notice the thought,
You acknowledge it and then you file into your work category.
And feel the thought dissolves because it has been seen.
Let's take a few moments to just sit,
Pay attention to your breath and then any time a thought arises,
Just file it.
Let's take a few moments to just sit,
Pay attention to your breath and then just feel them move.
You you Just label and release label the thought and then release it And if you notice that you can't let go of the thought They are going on a ride with it Step into your conscious mind and Actively imagine to stamp your thought with the category it belongs to and see it dissolving And then keep working you you you you you Now release your categories And just spend a few moments in silence you you you you Bring your attention back to your body Keeping your eyes closed.
Just start to maybe move your fingers your toes very small and gentle movements Now keep your eyes closed and I invite you to reflect on what you observed Which kind of thoughts were most recurring in your mind?
Was there a predominant category or maybe you had a lot of different thoughts jumping from one category to another?
Simply observe Notice if there is any feeling that arises Without judging without judging your experience or your thoughts We are just here as observers You And now let's take one deep full inhale through the nose and then exhale through the mouth.
One more time,
Deep inhale through the nose and let go,
Release maybe from the mouth.
And then when you're ready,
Gently open your eyes and come back into the room.
