Hello my dear,
Welcome to this guided meditation intended to help you cultivate a sense of kindness with thoughts.
You may notice that your response to the mind and its thoughts is not always rooted in kindness and gentleness.
Traditionally,
Loving kindness is practiced toward a person,
Even if that person is yourself.
But you can direct the same sentiment toward the mind itself.
And with practice you can learn to respond to the mind with greater acceptance.
And this will help you see more clearly and not get caught up in reacting to each and every thought.
So let's begin.
I encourage you to sit in a way that feels healthy and conducive to mindfulness and calmness.
Listen to your body and make any adjustments to find a comfortable posture.
Bring your attention to your body breathing and gently train the mind to focus.
Open up to your thoughts.
Keeping your awareness of your breath as your anchor,
Simply notice when a thought arises.
You may label it or note its content and just focus on responding to it with gentleness.
Whether the thought is pleasant,
Unpleasant or neutral,
Try to bring some patience to the thinking line.
So when a thought arises,
Offer a phrase of loving kindness toward the mind and the thought.
You might try using one of these phrases.
May I be at ease with the mind.
May I be at ease with this thought.
Thinking mind,
Gentle mind.
Reconnect with the intention to respond to your thoughts with kindness over and over again.
When the mind wanders off,
Just come back to your breath and pay attention when a thought comes up.
Gently offer a phrase of loving kindness and return to your desire to be at ease with the mind.
You may even try offering a phrase to the wandering itself.
May I be at ease with this wandering.
May I be at ease with the mind.
May I be at ease with this thought.
Thinking mind,
Gentle mind.
When you complete this practice,
Make a dedicated effort to carry it with you during your day.
Pause and offer the mind and thoughts a few phrases of loving kindness.
You can do this when you're waiting in line,
Walking to your car,
Or checking the mail.
So now it's time to end this practice for today,
But I do encourage you to continue making this part of your own self-loving kindness.
So bringing your awareness back to where you're sitting,
Moving your fingers and toes.
And if your eyes were closed,
You can gently open them,
Coming all the way back to where you're sitting.
And may you be at ease with your mind.
