Back To Basics Meditation

Back to Basics Guided Meditation is all about returning to just keeping things simple - noticing and naming physical sensations, thoughts, and emotions as they arise. Based on traditional mindful practices, the idea is to tap into the unconscious thoughts, emotions, and sensations that hover in the background.

Transcript

Namaste. Once you make yourself absolutely comfortable, Sitting or lying down, Please close your eyes and just bring your awareness to your breath. Today's guided meditation is all about connecting to the unconscious stream of thoughts and emotions and sensations very often. We find ourselves in one state of mind and then suddenly it switches and our thoughts and feelings completely change and all of a sudden we might find ourselves upset, Anxious or even angry in a situation that needs our attention and care. So for today's practice we're going to consciously notice and name whatever we notice. So once again make any final adjustments and allow your attention to move through your body, Scanning for any physical sensations like cold or hot or warm or any tightness or just notice where you feel most relaxed. And now start to notice any thoughts or emotions that may be passing through. Whenever you notice a thought or an emotion you've already begun the process of being mindful. So once you notice name whatever you observe with one word thinking, Feeling or sensations. It's also really important to notice any judgement or criticism of your efforts. So once you've added one of the labels congratulate yourself for noticing and then observe whatever comes next. This seemingly simple step of naming all that you notice and observe creates space between you and your experiences. You notice that thoughts and emotions begin and if you let them be they end and you create a place where you can choose to follow them or not. . . . The next part is to do your best to notice and name all thoughts as just thoughts and all emotions as just emotions. A thought about forgetting to pick up the dry cleaning on the way home and a thought about losing some of your income during the pandemic can just be thoughts that are noticed and named. They're thoughts that came from somewhere and then faded. Or if you remember the irritation towards your partner for not doing something that you asked them to do. Or if you're feeling lonely. Remember they're both just emotions that come from somewhere and then fade. Linings that come from In the Drunk. So if you're wondering what good or what is the point of doing this practice, Please remember that when we name our acts of thinking, Feeling, Instead of the content of the individual thoughts and feelings, We start to notice that thoughts and feelings come in all sizes and shapes and can be very mild or overwhelming. But at the end of the day, They rise and fall away. So as you continue to practice this exercise, You may find it a relief to see that the hundreds of thoughts you have each day are just one thing. You are not your thoughts and thinking. And your thinking isn't you and you are not your thoughts. So as you continue to practice this exercise, You may find it a relief to see that the hundreds of thoughts you have each day are just one thing. . The last step that we're going to do is noticing the one who notices. And this step is hidden in the first two. So when you notice a name and do your best to treat all your thoughts and emotions the same, You begin to sense a part of you that is not in the thought, A part of you that is aware of your experiences and able to witness them but not get caught up in them. There is a place of clear, Compassionate witnessing of everything that is happening. . . If you're someone who is sometimes overcome by disturbing thoughts and emotions, This will come as a relief. With a bit of practice, Observing awareness becomes more comfortable and will grow on you. As you take refuge and comfort in the knowledge that there is a calm and a peaceful place within your keen observing sense of self that can be aware of thoughts and feelings but not be a part of them. So the two parts of this practice will help greatly whenever you find yourself overwhelmed. The first part shows you how to have a lighter connection towards your thoughts and feelings. So that you can let them flow rather than holding on too tight. And the second part brings you into a space that allows you to observe in a quiet, Calm space of mind that can be your oasis during difficult times. The more you practice, The more accessible that space will become. . Before we end, Take a moment to reflect on today's meditation as to whether you noticed a particular thought or feeling that was hard to label and move on from. And were you able to sense the witnessing space in you that noticed and named what was happening? Namaste.