Find yourself a comfortable seated position and gently close your eyes,
Allowing yourself to arrive in the here and now.
Relax your facial muscles,
Relax your shoulders,
Just let your hands rest gently on your knees or your thighs,
And allow your breath to calm down,
Taking slow and deep inhalations and exhalations.
In this exercise we will become aware of our thoughts,
Just all the spontaneous thoughts that will come up,
And we will observe them in different ways,
We will observe the different aspects of our thoughts.
So you will have the role of the observer,
You are not your thoughts,
You are the one who is observing these thoughts.
For the first part of this exercise,
You can just become aware of any spontaneous thoughts that come up,
And just try to remember the content of your thoughts,
So what are the thoughts telling you.
Observe the content of any spontaneous thoughts that arise.
Now let go of the content of your thoughts,
And now focus on the form of your thoughts,
In what kind of form does your thought arise,
Is it in a song,
A text,
An image,
A kind of video almost,
In what kind of form does your thought arise,
So don't bother about the content,
Don't go into stories,
Just become aware of the form of your thoughts.
Now let go of the form of your thoughts,
And now whenever a thought arises,
Just become aware of the beginning of your thoughts,
And the end of your thoughts,
So how does it start,
Or where does it start,
And where does it end,
Or how does it go,
Where does it go away,
Become aware of the beginning and the end of your thoughts.
And now you can let go of the focus on the beginning and the end of the thoughts,
And now bring your awareness to the space in between the thoughts,
The gap between the thoughts,
No matter how many thoughts arise,
Just simply stay with your awareness,
With the gap in those thoughts,
The empty space in between the thoughts,
The silence between the thoughts.
And now you can let go of this practice,
So by doing this practice frequently you can get an idea of what the content is of your thoughts,
You become more this observer of your thoughts and you can notice some thought patterns,
Things that might come up more often.
And at the same time you will notice in this practice that you can choose where you put your focus on,
So you can focus on the content,
You can focus on the form,
You can focus on the start or the beginning of your thoughts,
And most importantly at the end,
To focus on this empty space between your thoughts,
By focusing on that more often you will also see in daily life that it's easier to come back to your center,
To the stillness behind all movement,
All thoughts,
You will see that your mind will become quieter and quieter.
So now you can bring your hands together in front of your heart.
To close this practice we will just take a moment to feel grateful for taking this time to explore our inner world.
I want to thank you so much for this practice,
And I hope you have a very good rest of your day.
