Find a comfortable position,
Sitting or lying down,
And close your eyes if you're comfortable.
Take a few deep breaths.
Inhale deeply,
Hold for a moment,
And exhale slowly.
Again,
Hold.
As you take your last one,
Allow yourself to settle into this moment.
Now I want you to imagine you're at a train station.
It's peaceful and safe here.
You can feel the gentle breeze and hear distant sounds.
You're standing on a platform,
Watching the tracks extend into the distance.
As you stand there,
A train with train cars begins to approach.
Each car is labeled with a thought,
A feeling,
Or an urge.
You might see a train labeled anxiety,
Or I'm not good enough,
Or urge to avoid.
These train cars represent your inner experiences.
Your task is to watch each train car as it approaches,
But not to board it.
Observe the trains of thought,
Feeling,
And urge as they come and go.
Notice their labels,
But let them pass.
You are not your thoughts,
Feelings,
Or urges.
You are the observer.
As each train passes,
Acknowledge its presence.
You might say to yourself,
I notice I'm having the thought that.
I'm noticing the feeling of.
There's an urge to.
Acknowledge them without judgment and let them pass.
If you find yourself boarding a train,
That's okay.
It happens.
Gently bring yourself back to the platform.
Return to the position of the observer.
There's no judgment here,
Only observation and acknowledgement.
Whenever you feel overwhelmed,
Bring your attention back to your breath.
Feel the rise and fall of your chest,
The air moving in and out.
Your breath is your anchor,
Keeping you grounded in the present.
Continue to notice the train cars and the labels that they hold.
Letting them come and go as you observe them.
As this exercise comes to a close,
Take a few more deep breaths.
Bringing your awareness back to the room.
Feel the surface beneath you.
Listen to the sounds around you.
And when you're ready,
Open your eyes.
Take a moment to reflect on this experience.
Remember,
Your thoughts,
Feelings,
And urges are like trains.
They come and go,
But you have the choice to board them or let them pass.
Each moment is a new opportunity to choose.
Thank you for joining me.
Be well.
