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Here’s a Sample of the “Let Go of Thoughts and Let Go of Anxiety” Guided Meditation Script:
Sit up tall in a quiet place where you can be free from distractions
Breathe slowly and evenly in and out through your nose
Let your energy settle by anchoring your attention to the breath
Soften your shoulders, belly and thighs
And watch the breath with a sense of loving awe
Breath in, breath out
Feel the gentle rise and fall of the body
As the body breathes itself
And let yourself drop into a state of being, rather than doing
Right here, right now, just present with the breath
And as you watch the breath, of course, thoughts will still arise
The mind is energy, and always at play
Today, as you notice these thoughts
Watch them as if from a distance
You are not your thoughts, but the witness of these thoughts
It can help to visualize your thoughts as if they are clouds or bubbles
A thought arises, it floats up and into our awareness,
And then if left alone, it will also float on by, dissipate, or burst
Stay anchored to your breath as you play with awareness of this process
Present with breath
But aware of thought clouds, or thought bubbles that arise
Like clouds, like bubbles,
Understand that these thoughts are not solid
Not fixed
They take shape, and they break apart
They are continuously changing shape, blown by the wind
They come and go
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