A Thought Meditation Script

Unhooking from Thoughts

Thoughts are a part of everyone’s human experience.

You don’t must push them away in an effort 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 method to “unhook” yourself from those thoughts and easily allow them to be.

Without pushing the thoughts away or denying their presence, you may pay attention to the pondering mind while remaining unattached.

Settle right into a seated posture and shut the eyes.

Notice the energy within the mind and body.

As you come right into a period of mindfulness practice, you might notice the energy of your day resting within the mind and body.

The mind could also be energetic, the body may feel worked up, or you may notice a little 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 bottom.

Think of yourself as a snow globe, and each snowflake as a thought.

In this manner, watch as every snowflake falls to the bottom.

Do not force yourself to calm down; let it occur slowly and organically.

After a minute or so, bring your attention to the breath within the body.

Choose one spot where the breath is felt easily.

It often is the center of the chest, the abdomen, the shoulders, or the nostrils.

Observe the physical sensation of the body respiratory.