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Freedom From Thoughts

In this meditation, we'll explore how to step back from our thoughts, give them space, and find greater peace.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. Something that feels good for your body right now. And if it feels okay to do so, you can let your eyes close. We'll take one deep breath together.

In through the nose. Slowly out through the mouth. Inviting the jaw and all the muscles in the face to soften and relax. Allow the shoulders to be at ease. As well as the hands and the belly.

You can let your breath settle into its natural rhythm. Doesn't need to be forceful or deep. And take the next few moments just to settle your attention on the breath. Every time the mind wanders, just recentering back to this moment and this breath. If it's helpful, you could place a hand on your belly to feel the breath more vividly.

Try this out for a little bit. So in this meditation, we're exploring what it's like to cultivate a freedom from your thoughts. You're most likely very familiar with how stress can get created from an anxious thinking mind. A lot of the time, what we try to do is change our thoughts or stop ourselves from thinking. And sometimes that can work, but a lot of times it just creates extra tension.

So we're going to try something different today. Instead of trying to redirect your attention away from thoughts, I want you to practice watching your thoughts. So let's start right now. Instead of focusing just on your breath, bring your attention to any thoughts moving through your mind. The thoughts could be anything.

This is kind of weird. What's the point of focusing on thoughts? I don't even know if I'm having any thoughts right now. That would be a thought. So just watch what's going on in the mind. And the relationship we're going to take to those thoughts is as if we were observing clouds passing through the sky.

We're not examining and judging the clouds saying, Oh, that cloud's really big. I like that one. Or that one's small and gray. I don't like that one. No, it's just a cloud, just the cloud.

Same thing with our thoughts. We're not judging them as good or bad. We're just watching them. Just a thought. And you can even label the thought as thinking every time it arises.

So just practice sitting back, watching the mind think. And every time you notice a thought, just label it with a mental note, thinking. Another thought comes up, thinking. Try that out and see if you can label at least 10 thoughts. I'll give you some time in silence to practice.

Every time you notice a thought moving through the mind, just very lightly label it thinking, and then come back to this spacious awareness. Just watching whatever emerges. Not pushing the thoughts, not holding onto them. Just observing. Let's take one more deep breath together.

In through the nose. Out through the mouth. And when you're ready, you can allow your eyes to open. Today, as you're going about your day, notice when these thoughts arise and practice, instead of pushing or fighting them, just allowing them to be there, but watching them as if you were watching a cloud passing through the sky. It's a skill you'll get better at over time.

And feel free to use the mental label of thinking. Sometimes that just helps us put the thought and perspective. It's just a thought. Keep up the great work. Take care.

Meditation

4.5

Freedom From Thoughts

In this meditation, we'll explore how to step back from our thoughts, give them space, and find greater peace.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. Something that feels good for your body right now. And if it feels okay to do so, you can let your eyes close. We'll take one deep breath together.

In through the nose. Slowly out through the mouth. Inviting the jaw and all the muscles in the face to soften and relax. Allow the shoulders to be at ease. As well as the hands and the belly.

You can let your breath settle into its natural rhythm. Doesn't need to be forceful or deep. And take the next few moments just to settle your attention on the breath. Every time the mind wanders, just recentering back to this moment and this breath. If it's helpful, you could place a hand on your belly to feel the breath more vividly.

Try this out for a little bit. So in this meditation, we're exploring what it's like to cultivate a freedom from your thoughts. You're most likely very familiar with how stress can get created from an anxious thinking mind. A lot of the time, what we try to do is change our thoughts or stop ourselves from thinking. And sometimes that can work, but a lot of times it just creates extra tension.

So we're going to try something different today. Instead of trying to redirect your attention away from thoughts, I want you to practice watching your thoughts. So let's start right now. Instead of focusing just on your breath, bring your attention to any thoughts moving through your mind. The thoughts could be anything.

This is kind of weird. What's the point of focusing on thoughts? I don't even know if I'm having any thoughts right now. That would be a thought. So just watch what's going on in the mind. And the relationship we're going to take to those thoughts is as if we were observing clouds passing through the sky.

We're not examining and judging the clouds saying, Oh, that cloud's really big. I like that one. Or that one's small and gray. I don't like that one. No, it's just a cloud, just the cloud.

Same thing with our thoughts. We're not judging them as good or bad. We're just watching them. Just a thought. And you can even label the thought as thinking every time it arises.

So just practice sitting back, watching the mind think. And every time you notice a thought, just label it with a mental note, thinking. Another thought comes up, thinking. Try that out and see if you can label at least 10 thoughts. I'll give you some time in silence to practice.

Every time you notice a thought moving through the mind, just very lightly label it thinking, and then come back to this spacious awareness. Just watching whatever emerges. Not pushing the thoughts, not holding onto them. Just observing. Let's take one more deep breath together.

In through the nose. Out through the mouth. And when you're ready, you can allow your eyes to open. Today, as you're going about your day, notice when these thoughts arise and practice, instead of pushing or fighting them, just allowing them to be there, but watching them as if you were watching a cloud passing through the sky. It's a skill you'll get better at over time.

And feel free to use the mental label of thinking. Sometimes that just helps us put the thought and perspective. It's just a thought. Keep up the great work. Take care.

Meditation

4.5

Duration

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