Welcome back,
Meditators.
It's day 6,
Almost halfway there.
And today,
We are turning our awareness to the mind and our thoughts.
Thoughts are always flowing.
But today,
We'll practice observing them without getting caught up in their current.
If this is your first day,
I will recommend starting from day 1.
Now,
Find your most comfortable position on a chair or cross-legged on a cushion.
Rest your hands gently on your knees or in your lap in a quiet and peaceful space.
Make sure to keep your back upright but not uptight.
Now,
I invite you to gently close your eyes and bring your awareness to the present.
Start by noticing your breath.
Take this moment to simply observe the natural rhythm of your breathing.
Notice the cool air as you inhale and the warmth that comes with every exhale.
Now,
I invite you to gently move your awareness to your thoughts.
Don't force anything.
Simply observe the thoughts as they naturally arise.
You might notice a wide variety of thoughts.
It can be an overwhelming experience.
So,
I invite you to use this powerful technique called labeling that will help you to organize these thoughts in your mind.
If you are thinking about what you are going to do next,
Label it as thinking.
If you find yourself entertaining something from the past,
Put it under memories.
Or sometimes,
Past,
Present,
Future or random can be good labels.
But whatever comes,
Simply observe without attaching to them.
You can also imagine your thoughts as leaves drifting in the river.
You don't need to chase them.
Just let them simply drift by.
If you get caught up in a thought,
Know that it's normal.
Gently bring your awareness back to your breath.
Stay here for a moment and continue observing your thoughts.
You might feel that your body is getting relaxed as you put labels on your thoughts.
Or maybe it is too challenging for you.
Simply make a note of your experience.
That's all.
Now,
Spend the next few moments simply observing if there are any thoughts without entertaining or stopping them.
Before we close this practice,
Take a moment to look for the little wins you had during this practice.
Or simply feel gratitude for something you're appreciative to have in your life.
While keeping your awareness in the present and feeling the calmness that comes from simply watching your mind,
Gently open your eyes.
Outstanding job today.
It takes extra effort and courage to sit with your thoughts.
And you did it.
By observing your thoughts without attachment,
You're cultivating a sense of peace and spaciousness in the mind.
Tomorrow,
We'll dive into the practice of Shyamata,
Or calm-abiding meditation.
We'll combine everything we have learned over these seven days.
I cannot wait to guide you and meditate with you.
