Welcome to this session,
Now before we do anything,
Just notice this.
Your mind is busy,
Thoughts are repeating,
Circling,
Coming back again and again.
And it can feel like something is wrong,
But here's the truth,
Nothing is wrong.
Your brain is not broken,
It's looping,
And that's all.
And loops,
Well,
They can be slowed,
Now not by force,
And not by fighting,
But by stepping out of them.
So for the next few minutes,
You don't need to stop thinking,
You don't need to fix anything,
You're just going to watch.
So take a slow breath in through the nose,
And let it fall out of the mouth,
Good.
Now again,
A slow inhale,
And a long easy exhale.
And now just let your breathing return to normal,
No effort,
No effort at all.
And begin to notice the next thought that appears.
Now don't chase it,
Just notice it.
It might be words,
It might even be an image,
It might even be a feeling.
So whatever shows up,
Just silently say to yourself,
Thinking,
And that's it.
And then another thought comes,
Thinking,
And again,
Thinking.
You're not trying to stop the thoughts,
You're just labeling,
Like clouds passing.
And then something starts to change,
It's subtle but real,
The thoughts,
Well,
They're still coming,
But you're no longer inside them,
You're watching them.
So let's slow this down even more,
Imagine each thought as a small object moving on a conveyor belt,
It appears,
Moves in front of you,
And then it drifts away.
You don't get to grab it,
You don't push it,
You just let it pass.
Another thought shows up,
So place it on the belt,
And watch it move.
Good,
Just stay here while it's done quiet for a moment.
And now,
Notice this,
Some thoughts try to pull you in,
They feel louder,
More important,
And that's okay,
Just label it again,
Thinking,
And then let it move.
Even if it comes back,
Even if it repeats,
Because loops only survive when you feed them attention.
And right now,
You're not feeding the loop,
You're watching it.
So the momentum starts to drop,
Just a little,
Just a little,
And then just a little more.
Like a spinning wheel slowly losing speed,
You don't stop the wheel,
You just stop pushing it.
So stay with that,
Wellnessed and quiet for a brief moment.
And now bring your attention back to the body.
Notice your shoulders,
Let them drop,
Just slightly.
And now notice your jaw,
Let it soften,
And then notice your hands,
Loose and very heavy.
And as the body softens,
Well,
The mind follows,
Because the loop is not just in your thoughts,
It's in your nervous system,
And right now,
You're calming both.
Thought by thought,
Breath by breath,
The system begins to slow down.
So now imagine this,
The conveyor belt begins to move slower.
Now thoughts still appear,
But with more space between them.
A thought,
Space,
Another thought,
And then space again.
And in that space,
There's something different,
Quiet,
Not forced,
Not empty,
Just quiet.
So stay here for a moment,
Wellnessed and quiet.
Now here is the key,
You don't stop your thoughts,
You changed your relationship to them.
And when that happens,
The loop loses power.
So if another thought comes now,
Just smile at it,
And then label it,
Thinking.
And then let it go.
Now you don't need to follow it,
You don't even need to solve it,
Because right now,
You're out of the loop.
And you can come back to this anytime,
One breath,
One label,
One moment of watching.
And the loop begins to fade again.
So stay here as long as you like,
Just watching and just breathing.
Just letting everything pass.
Good work today and namaste.
