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Everyday Motivational Affirmations - Releasing Thoughts MK · Everyday Motivational Affirmations

• 0:03
  Speaker 1: Thoughts are part of everyone's human experience. You don't need
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  Speaker 1: to push them away in order to practice. Learning to
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  Speaker 1: bring your mind back from its thoughts is the practice.
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  Speaker 1: But how do you let go of the thoughts once
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  Speaker 1: they've pulled you in? This exercise offers one way to
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  Speaker 1: unhook yourself from those thoughts and simply let them be.
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  Speaker 1: Without pushing the thoughts away or denying their presence. You
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  Speaker 1: can be aware of the thinking mind while remaining unattached.
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  Speaker 1: Settle into a seated posture and close the eyes. Notice
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  Speaker 1: the energy in the mind and body. As you come
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  Speaker 1: into a period of mindfulness practice, you may notice the
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  Speaker 1: energy of your day resting in the mind and body.
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  Speaker 1: The mind may be active, the body may feel worked up,
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  Speaker 1: or you might notice a bit of lingering anxiety. Think
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  Speaker 1: of a shaken snow globe with all that energy swirling around.
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  Speaker 1: As you rest, the little snowflakes fall gently to the ground.
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  Speaker 1: Think of yourself as a snow globe, and where every
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  Speaker 1: snowflake has a thought. In this way, watch as each
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  Speaker 1: and every snowflake falls to the ground. Do not force
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  Speaker 1: yourself to calm down, Let it happen slowly and organically.
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  Speaker 1: Bring your attention to the breath and the body. Choose
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  Speaker 1: one spot where the breath is felt easily. It may
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  Speaker 1: be the center of the chest, the abdomen, the shoulders,
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  Speaker 1: or the nostrils. Observe the physical sensation of the body breathing.
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  Speaker 1: Observing the breath for a few minutes, bring the mind
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  Speaker 1: back when it wanders. Stick with the snow globe visualization,
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  Speaker 1: and as thoughts begin to rise up, observe as they
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  Speaker 1: slowly settle back down. Open your awareness to include your
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  Speaker 1: thoughts and your general mental state instead of returning to
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  Speaker 1: the breath. When the mind wanders, notice what the mind
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  Speaker 1: is doing. You may notice yourself planning, fantasizing, figuring out,
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  Speaker 1: or replaying past experiences. Whatever you observe the mind doing,
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  Speaker 1: let it be. When you recognize a thought, what happens.
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  Speaker 1: Try not to encourage the thought, but don't push it
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  Speaker 1: away either. Allow it to be and allow it to
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  Speaker 1: go on its own. See if you can watch the
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  Speaker 1: passing of the thought as it follows its natural trajectory
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  Speaker 1: and leaves the mind. Return to the breath and patiently
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  Speaker 1: wait until another thought arises. Notice it, Watch the thought,
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  Speaker 1: and come back to the breath again. Continue with mindfulness
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  Speaker 1: of the breath and the thoughts. Notice when you're lost
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  Speaker 1: in thought, or when the mind wanders for some time.
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  Speaker 1: If self judgment arises, notice that, just as you would
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  Speaker 1: any other thought, you can always return to the breath
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  Speaker 1: for a few moments to ground yourself back into the practice.