Releasing Anxiety, Worry & Self-Concern

To begin this meditation,

Please sit comfortably in a position that will allow you to remain still for the next 20 minutes or so.

And during this meditation,

What I want to ask you to do is to simply remain unhooked from the thoughts and feelings of your mind.

You don't have to make your thoughts and feelings stop.

Your mind doesn't have to be quiet at all.

The thoughts can continue to come and go.

Feelings can also come and go.

Nothing has to change.

You simply don't get hooked.

Don't pay attention to any particular thought or particular feeling.

Just allow them to keep rising up and going away without you getting involved at all.

They're just passing by.

There's nothing at all that you need to do about any of them.

Getting hooked by a thought or by a feeling is what happens when we get involved,

When some thought or some feeling has convinced us that we need to do something about it.

So for the duration of this meditation,

Allow yourself to do nothing.

Allow yourself to not be engaged with any thought or any feeling.

And if you find yourself engaged,

All you have to do is disengage.

So the goal of this practice is to remain disengaged from thought and feeling,

Unhooked by the mind for as long as possible.

And any time you find yourself hooked,

You simply unhook.

You let go and then you rest again,

Completely disengaged.

And when you find yourself hooked again,

Actively involved with this thought or this feeling,

You simply unhook and then rest for as long as you can,

Free of engagement,

Until you get hooked again and then unhook and rest.

Until you get hooked again and then unhook and rest.

See if you can make the resting periods,

The periods of being unhooked,

Get longer and longer and longer.

And the hooked times,

When you're actively engaged with a thought or feeling,

Get shorter so that by the end of the 20 minutes,

You're spending more time resting and less time hooked.

And so when I ring the bell,

Simply begin the meditation.

Unhooking anytime you find yourself hooked and resting in disengaged consciousness for as long as you can in between getting hooked.

Unhooking anytime you find yourself hooked and resting in disengaged consciousness.

Unhooking anytime you find yourself hooked and resting in disengaged consciousness.

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Thank you very much.

The meditation has ended.