Welcome to day three of your seven-day meditation experience.
Today we'll explore thoughts,
Those busy,
Ever-changing visitors of the mind.
Find a comfortable position.
When you found that position,
Bring your body into stillness.
And as you settle into the stillness,
Into this present moment and into your body,
Soften your gaze or close your eyes.
Take a deep breath in through the nose and a slow breath out through the mouth.
Let your breath settle and begin by noticing your breath.
How do you know you're breathing right now?
And settle there for a few moments,
Bringing all your focus onto yourself being breathed.
I'm right here.
Now,
Shift your attention to your thoughts and imagine the mind as a wide open blue sky.
And each thought that drifts through is simply a cloud passing by.
Some clouds are light and fluffy and others are stormy and heavy.
And all of them move on.
No clouds,
No thoughts stay forever.
Take a moment to imagine your mind as this wide open blue sky and notice those thoughts,
Those clouds simply passing by.
I'm right here.
When you notice yourself getting caught up in thought,
Which you will,
Gently label it thinking,
Thinking,
Thinking,
Then let it float by and return to your breath.
I'm right here.
You don't need to push thoughts away.
Simply watch them come and go with curiosity.
Like lying on the grass,
Watching clouds drift across the sky,
Totally harmless.
I'm right here.
Now,
Take three deep breaths,
Inhaling through the nose,
Belly,
Ribs,
Chest,
And exhaling,
Chest,
Ribs,
Belly,
Through the mouth.
And again,
Inhaling through the nose and exhaling gently through the mouth.
And one more,
Inhaling and exhaling.
And as we finish,
Remember this,
Your thoughts don't define you.
You are the open sky,
Spacious,
Steady,
Free,
And always blue.
This was day three of your meditation experience.
I will see you tomorrow for day four,
Where we'll discover the quiet power hidden in pauses.
I'll see you then.
