Today I'm going to teach you another way you can relate to your thoughts,
So let's meditate.
Take a deep breath in,
Breathe out and gently close your eyes,
Making sure you're sitting nice and upright,
If that's comfortable for you,
Or finding a posture that works.
With your feet on the floor,
As this will give you a good solid base for meditation,
And your hands on your lap,
And allowing your shoulders to drop,
Your face to relax,
And allow the weight of your body to be held and supported by the surface you're sitting on.
And as you do this,
Letting go of your day,
And setting the clear intention to be as present as you can during this meditation,
And as you've done before,
Shifting your focus onto your breath coming in and out of your nose,
Feeling the air moving through your nose,
Feeling the cool air coming in,
And the warm air going out,
And continuing to do this.
And as you breathe,
Letting go of any self judgements,
That you should be more focused or a better meditator,
Especially if your mind wanders off a lot,
And if your mind has wandered off,
You can imagine that your thoughts are like a stream,
And you are sitting on the bank of the thought stream,
Just watching it flowing along,
And each and every time you get pulled into the thought stream,
As soon as you notice,
Pull yourself back out,
Back to sitting on the bank of the thought stream,
Watching your thoughts moving by,
Rather than returning to your breath,
See if you can watch your thoughts like a stream,
Notice what happens when you do this,
Sitting on the bank of your thought stream,
Watching your thoughts go by,
And you might notice an absence of thought,
There may be no thoughts at all,
Noticing what it's like to notice an absence of thoughts,
So continuing to watch your thoughts,
Letting go of any judgements,
Whether you're doing it right or not.
And if you've been pulled off into the thought stream,
Just notice that's happened,
And then gently but firmly,
Haul yourself back out,
Back to watching your thoughts,
And as you move back,
Watching your thinking,
You're moving back with an awareness that's kinder than thinking,
More trustworthy,
That can hold every and any thought you have,
Even your most difficult and challenging thoughts.
Now take a deep breath in,
Breathing out,
And gently open your eyes as we end this meditation.
