Mindfully Navigating Negative Thoughts

Hello, and welcome to our meditation session. Today, we'll be exploring how to mindfully navigate the negative thoughts that sometimes arise in our minds. Just like the changing currents of a river, our thoughts can flow in many directions, and it's natural to experience both positive and negative thoughts throughout the day.

Let's begin by finding a comfortable position, either sitting or lying down. If it feels right, you can gently close your eyes. Take a moment to settle into your chosen posture, allowing your body to relax and letting go of any tension you may be holding.

Now, let's take a deep breath together. Inhale slowly through your nose, feeling your belly expand like a balloon. Hold it for a moment, and then exhale gently through your mouth, letting your belly soften and deflate. As you continue to breathe, notice the sensation of the air moving in and out of your body.

If you'd like, you can place one or both hands on your belly to help focus your attention on the breath. Feel the gentle rise and fall of your belly with each inhale and exhale. This breath is always with you, a constant companion that you can return to whenever you need to find a sense of calm and presence.

As you continue to breathe, you may notice thoughts starting to arise in your mind. That's okay – it's a natural part of the meditation process. Imagine these thoughts as leaves floating down a stream, or clouds drifting across the sky. They come, and then they go, without you needing to hold onto them.

When you notice a thought, simply acknowledge it, and then gently guide your attention back to your breath. You can mentally say to yourself, "Thinking," and then return to the sensation of the air moving in and out of your belly. It's like a little game – catching the thoughts, and then coming back to your breath.

Remember, just like the characters in the stories we read, each of us is on our own unique journey. These thoughts, both positive and negative, are a part of that journey. By learning to observe them with kindness and curiosity, we can begin to find a sense of peace and balance within ourselves.

Let's take a few more breaths together, focusing on the sensation of the breath and allowing the thoughts to come and go like passing clouds.

As we prepare to end this meditation, take a moment to notice how you feel. Perhaps you feel a little calmer, or more centered. Remember that this feeling of peace is always within you, and you can return to it anytime by bringing your attention back to your breath.

Let's finish with one final deep breath together. Inhale slowly, and then exhale, letting go of any remaining tension. When you're ready, gently open your eyes.

Thank you for joining me in this meditation. Remember, just like the ever-flowing river, life is a journey of constant change and discovery. By learning to navigate our thoughts with mindfulness and compassion, we can find a sense of inner peace and resilience that will support us along the way.

Until next time, take care, and may your journey be filled with joy and wonder.