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practice

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guided meditation: thoughts

  • Find a comfortable posture sitting on the floor or on a chair.

  • Take as your object of concentration the breath as it passes through the nostrils.

  • Observe the coolness of the air as you inhale and the warmth of the air as you exhale.

  • Pay close attention to the sensation at the nostrils as the air passes through.

  • Now notice carefully what takes you away from your object of concentration.

  • Do you have a tendency to day-dream? Feel the enticing quality of these fantasies, note 'day-dream’ and have the courage to come back to the breath.

  • Do you make a habit of going obsessively over the past? Let it go, let it be. Noticing 'mulling over', return to the breath and the present.

  • Are you fabricating a story out of fear or insecurity? Name it: 'fabricating’ and come back to the breath. There is nothing to fear in this moment.

  • Do you have a tendency to speculate? Note 'speculations’. Come back to the experience of the breath at the nostrils.\

  • Are you planning repeatedly? Name it: 'planning’. Do not jump ahead to the future, rest fully in the breath.

  • If you are judging yourself or others, note 'judging’. Have faith in yourself in this moment, you are doing the best you can.

  • Are you constantly calculating? Notice 'calculating’. Come back to the breath swiftly. You do not need to measure life. Appreciate it as it is.

  • Watch out for trains of thought or lists. Let the mind rest on the breath, on life itself.

  • Let the thoughts be as light as bubbles, gently coming and going.

  • Come back to the breath, to awareness, to the world. .

  • Now open your eyes fully, stretch your back, relax your shoulders, and stand up with a different groove in your mind.