This is a mindfulness of thoughts meditation.
And I will chant on to mark the conclusion of this practice at the end.
So find your comfortable seat,
Sitting up on something,
Spine long and straight,
Shoulders relaxed down,
Close your eyes when you're ready.
Draw your attention directly to this moment,
To what you hear,
To the feeling of the ground you're sitting on,
The floor.
And then feel your body as a whole,
The sensations of your legs and arms,
Feeling of your torso,
Shoulders,
Your head.
You are not a detached body,
Your body is connected to itself.
And then take a moment to observe and feel your breath.
Maybe you feel it more in your chest,
Maybe you feel it in your belly,
Maybe you feel it in your throat,
Or your mouth,
Or your nose.
It's a simple observant of this breath right now,
And this breath,
And all the others that follow.
And you can come back to this breath anytime you need,
During this meditation,
As well as beyond it.
But for now just relax the breath focus,
Come back if you need,
And bring your attention to your face,
Feeling around the jaw,
Cheeks,
Your eyes,
Forehead.
And notice if you feel any tightness in your forehead,
Your eyes,
Or any sensation.
And imagine that your forehead,
Your eyes,
Are a screen.
Imagine then noticing any thought that comes through the screen of your forehead.
What's on your mind?
Can you watch the screen?
The thought may arise and it may be strong,
It may be small,
It may be reoccurring for you.
Keep that watchfulness,
Observe the screen.
It doesn't matter what the thoughts are about,
It doesn't matter how important they seem to you.
Like a movie on a screen,
You just watch and observe the passing of thought.
And sometimes the thoughts will go,
Will take you,
You'll go with them,
And you end up in the movie plot.
Just acknowledge that happening and come back.
The screen of your forehead,
Space around your eyes.
A thought comes.
You notice,
Thinking,
Maybe you say that to yourself,
Oh it's a thought.
And then you let it pass when it wants to.
When it's willing to go.
Sometimes thoughts can be sticky.
Even watch that.
You need to somehow connect to that thought,
That story.
Just observe it.
Notice your attachment to that thought,
To that idea.
Maybe that belief about yourself or someone else.
It's all just passing through the screen of your mind.
And it's not right or wrong,
It's just there.
It's coming and going.
It can be relaxing to realise there's nothing you have to do about your mind.
There's no action you need to take on behalf of your thoughts.
They're simply thoughts.
Just watch and observe the coming and going of thought.
And taking your time here to rest back into the body.
Feeling your connection to the earth.
Sensations of your legs and your arms.
All still connected.
Sensations of your shoulders and torso.
Your breath.
In and out.
Simple as that.
In and out.
Grip and rest.
.
