Welcome to The Daily Insight.
My name is Tomek and I'm a teacher here on Insight Timer.
I'm honored that you choose me as your guide.
Today's practice is about learning how to recognize and let go of negative thinking.
Meditate stillness amidst the chaos of the busy mind.
This meditation is designed to help you when you feel overwhelmed and trapped by negative thoughts.
You will learn how to clear your mind and once again feel yourself.
I wish you a pleasant practice.
Begin by making yourself at ease.
Sit upright,
Softly looking ahead.
Drop your shoulders away from your ears.
Relax your jaw.
Soften your face.
Allow your eyes to close.
Gently shift your awareness into your body.
Notice every sensation.
This is a wonderful place to start.
Now move your attention to your breath.
This gentle expansion and contraction of your entire body as you breathe in and breathe out.
Tune into this rhythm.
Feel it.
Embrace it.
Now reach out with your imagination.
You are sitting on the bank of a river,
A beautiful morning,
Sun on your face,
Gentle breeze.
As you enjoy the view,
Breathing the crisp,
Refreshing air,
Your mind begins to wander.
A thought,
An emotion shows up on your mental landscape.
A boat appears on the horizon,
Passing from the right to the left.
Your mind is ready to jump on board,
But you choose to stay and watch it instead.
As the boat,
Thought,
Passes,
The river becomes still again,
Except for the gentle current moving forward,
Carrying the usual.
You rest in delight,
Enjoying your time,
Breathing in and breathing out.
Soon enough,
Another boat,
Thought,
Emerges and for a moment your mind won't react,
To engage,
To judge.
But once again,
You choose to sit still,
Observe,
Respond with calm and kindness,
Honoring the turbulence of the mind without getting attached.
The more boats,
Thoughts pass by,
The less you react,
Always bringing your attention back to the stillness of the present moment.
And you continue gazing,
Accepting all the boats,
Thoughts that come to your view.
You can stay here as long as you wish.
For now,
I wish you a wonderful day.
