This meditation is designed to enable you to loosen the grip of your thoughts.
So start by sitting comfortably with your feet on the floor.
Feel the ground beneath your feet and feel how the earth comes up to meet you.
Now I'd like you to imagine that your feet are filling with liquid gold.
It's 24 karat gold,
It's pure.
And it's not hot,
It's just comfortably warm.
That gold is slowly filling both your feet.
And moving up into your legs,
Your calves and your shins.
Up to your knees.
Feel the density of that gold.
Feel the heft of it,
How it roots you to the ground.
The gold is travelling up through your thighs,
Right up into the bowl of your pelvis,
Where it forms like a casket or a cup.
So with the weight of that gold rooting you to the ground,
Now focus your mind on your breath.
Bring your attention to your breath entering and leaving your body.
Feel how your belly swells as you breathe in and collapses as you breathe out.
And after you have taken a few breaths,
I'd like you to bring your attention to what is happening in your mind.
Allow thoughts to arise in your mind.
You already may have seen some thoughts coming and going.
Now it is time to notice them.
The first thing to notice about these thoughts is that they are not real.
They are not who you are.
And you can let them go.
If it helps,
You can imagine each thought floating away like clouds scurrying across the sky.
Or maybe leaves floating down a stream.
Thoughts are ephemeral.
They are a product of our mind.
Your mind is like a narrator who tells stories.
And it creates thoughts constantly all day long.
It presents them to you like a child bringing you something it's found in the garden or a favorite toy.
And you can accept these thoughts and believe them.
Or you can recognize them for what they are.
Just those creations of your narrator mind.
So as you sit here now with your feet firmly planted on the floor,
Held firmly in place by that sense of liquid gold which has filled your feet and your legs,
You are entirely safe.
You can let your mind do what it will.
You don't have to control it.
You don't have to stop your thoughts.
There's no need to judge your thoughts.
Just look at them.
With curiosity.
Notice what they are.
And let them go.
And if a thought arises which brings fear with it,
Or sadness,
Or anger,
Or any uncomfortable emotion,
You can return your attention to your breath.
Your breath is always there.
It never stops.
It keeps you alive.
And your feet are still on the floor.
The earth is still there supporting you.
And once you feel stable again,
Once you have settled back into your breath,
You can bring your attention back to the thoughts that arise.
And then let them go.
And when you are ready,
Return your attention to your breath and to the feel of your body in your chair.
And then you can open your eyes and come back into the room.
