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Here’s a Sample of the “Bringing Your Mind Back From Thoughts” Guided Meditation Script:
Unhooking from Thoughts
Thoughts are part of everyone’s human experience.
You don’t need to push them away in order to practice—
learning to bring your mind back from its thoughts is the practice.
But how do you let go of the thoughts once they’ve pulled you in?
This exercise offers one way to “unhook” yourself from those thoughts and simply let them be.
Without pushing the thoughts away or denying their presence, you can be aware of the thinking mind while remaining unattached.
Settle into a seated posture and close the eyes.
Notice the energy in the mind and body.
As you come into a period of mindfulness practice, you may notice the energy of your day resting in the mind and body.
The mind may be active, the body may feel worked up, or you might notice a bit of lingering anxiety.
Think of a shaken snow globe, with all that energy swirling around.
As you rest, the little snowflakes fall gently to the ground.
Think of yourself as a snow globe, and every snowflake as a thought.
In this way, watch as each and every snowflake falls to the ground.
Do not force yourself to calm down; let it happen slowly and organically.
After a minute or so, bring your attention to the breath in the body.
Choose one spot where the breath is felt easily.
It may be the center of the chest, the abdomen, the shoulders, or the nostrils.
Observe the physical sensation of the body breathing.
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