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Come with me on a journey into your

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mind. We're going to learn how to

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observe our thoughts and through

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doing that set ourselves free from

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them. Pack yourself a spiritual

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lunch and a mystical drink. Welcome

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to mindfulness for beginners. Hello,

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my friend. I hope you're happy. Hope you're peaceful.

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It's your all passion, and we're refreshing

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some of the basics of mindfulness at

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the moment as part of our New Year practice.

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Before we dive in, I want to take a moment

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to thank you for being here and

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for being part of our growing community. My

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mission is to bring you high quality content

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that helps you to cultivate mindfulness and

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inner peace in your daily life, and

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I couldn't do without your support. If

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you enjoy this podcast, if you find

0:51

value in what we're doing here, then I would invite

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you to become a supporter of the show on Patreon.

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By doing so, you'll not only help me to continue

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to bring you the best can't and possible. But

1:01

you'll also begin an access to exclusive

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content and benefits such as

1:05

exclusive episodes, guided

1:07

meditation, music, seminars

1:10

and lots, lots more. Patreon

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is platform that allows our supporters

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to contribute to the podcast on monthly

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basis. And it's a really easy

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and convenient way to show your appreciation

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and support every little but

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helps and it goes long way to

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keep the podcast growing and

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just keep it going. So if you're looking

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for a way to deepen your practice, support

1:33

the mission, Please visit our

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Patreon page to link us in the description and

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consider becoming a supporter today. Together,

1:40

we can make a difference and create a kinder

1:42

happier world. So thank you for your support,

1:45

and let's dive into today's episode

1:47

on watching your thoughts. Have

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you ever been selling an trion or in

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the park. And instead of being in

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the present moment, your mind wanders

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to somewhere else. It might be

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what you're gonna have for dinner. Something

2:00

you're worried about or it may be what

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you would do if you could fly. It's

2:05

easy to beat their sales up for this if we're

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trying to develop a practice. Aren't we

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supposed to be living in the present moment?

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First, it's important to understand

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that our minds are constantly generating

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things a problem solving machine,

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it's a tool. And these thoughts

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can be both helpful and harmful. However,

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whenever we become too attached

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to your thoughts. We can become lost in

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them and lose touch with the present

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moment. The theme for the podcast

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this year is releasing your kios

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And a very common call is our attachment

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to your thoughts. They can easily

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lead us away to another time and place.

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Tikmatan, we call him Thai,

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teaches us that the training of mindfulness

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gives us the power to let go of our

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thoughts. Mainfulness is

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a practice of being present and aware

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of our thoughts, our emotions, our

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environment, our physical sensations. It's

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about observing our thoughts without judgment

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and without getting caught up on them. Our

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thoughts are not our enemy, but

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rather they're like clothes passing through

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the sky. Sometimes the clouds

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are dark and they bring rain and

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sometimes they're white and they bring sunshine. We

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can learn to watch our thoughts just

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as we watch the cloud. We're not

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trying to change them. We're not trying to control

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them. We're just observing them.

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Another practice that Ty suggests is

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to give our thoughts a name. So

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for example, if we're having a thought about

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a difficult conversation we had earlier

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on in a day, we can simply label

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it as thinking about the conversation,

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and this can help us to acknowledge the thought

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without getting caught up on it. We

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can also investigate our thoughts with

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curiosity and non judgment three

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five steps. The first,

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recognize the thought see it

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arise with mindfulness. The

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second, acknowledge the thought.

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So accept the thought with non judgment.

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The third, investigate the thought.

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Look deeply into the rits in

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the past. Use the opportunity

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to gean insight into your suffering

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and joy. Fourth,

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let go of the thought, and you might

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choose this smile as you watch

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the third chord pass over the horizon

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and the fifth return to the present

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moment. It's

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important to remember that letting go

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of our thoughts is not about getting rid

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of them. It's about learning

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to observe our thoughts without

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getting lost, without getting swept

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away. And this can help us to

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be more present and aware and ultimately

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happy in our daily lives.

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But give yourself time. Watching

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your thoughts is a training. It's a

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skill and a text time to develop.

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So now we're gonna do a

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gated meditation on the mind, and

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I would invite you to find a quiet

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and comfortable place to sit. I'll

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start with three sides of the bail and

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then the usual settling in

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introduction. And

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we're gonna start as we always do.

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With her posture. I'd

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invite you to imagine that you have a thread attached

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to the crown of your head. And

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it's gently pulling it upwards and

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in operate position. You're

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spraying like a stack of coins. Your

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heart raised upwards and outwards, your

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hands comfortably, and your lap. And

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as we sit Just

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take in a moment to enjoy the

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stability of your posture. You

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might allow you a gentle smile to

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emerge in your face. And

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expanding the spotlight of awareness to

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your entire body. Noticing

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where you feel warm or cold. Noticeings

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where you feel tense or relaxed?

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Coming aware of the sensation of the clothes

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against your skin. The

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point of contact between your body and

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the chair and the earth.

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And shifting that spotlight awareness again

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to your thoughts and feelings. And

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as we go through the gated meditation, just

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noticing each thought as it erases.

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And that may be an anxious start

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to wait tomorrow. It

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could be a happy start to wait today.

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Or a regretful thought about yesterday? Just

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sitting with each thought for a moment, allowing

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it to leave. And

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gently, conflict

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judgment, bringing

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your attention back

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to your breath. And

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finally, focusing your awareness and your breath.

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Noticing that column of air between

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your nose and your diaphragm. Notice

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how the air feels cooler on the way

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in. Warmer

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on the way out. Breathing

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in? I know I am breathing

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in. Breathing

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out. I know I am

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breathing out. End,

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light. Breathing

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in, my breath grows

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deep, breathing

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hot. My breath goes

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slow, deep,

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slow. Breathing

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in, I am aware of

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the state of my mind. Breathing

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out. I smiled

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to the state of my mind. Aware

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of mind, smiling.

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Breathing in. I

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am aware of thoughts arising in

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my mind. Breathing

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it. I accept

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the thoughts arising in my mind.

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Aware of thoughts arising accepting.

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Breathing in. I

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see myself sitting on a hill breathing

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out. I see

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thoughts passes, clouds overhead.

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Selling on a hell, thoughts

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pass as clouds. Breathing

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in. And

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it was the feeling associated

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with a thought arising? Breathing

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it. I smile

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to the feeling, noticing

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feelings, smiling.

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Breathing in, I see that

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my thoughts are not me. Breathing

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out I see the impermanent

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of my thoughts. Thoughts

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are not me. Impermanent.

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Breathing in. I

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let go of my thoughts. Breathing

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out. I smiled to the joy

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of freedom within me.

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Letting go of thoughts, joy

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of freedom. Breathing

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in. I established

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myself in the present moment. Breathing

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out. I realize

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it is a wonderful moment. Present

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moment. Wonderful

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moment. As

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we reach the end of the gated meditation, taking

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a moment to notice any changes in

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your body. Any

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areas of relaxation? Any

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uncomfortable areas and just

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take in moment to stretch or give the body

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what it needs. Notice

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seeing any changes in your mind. And

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if you feel a sense of calm or peace,

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I would invite you to carry that through

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the rest of your day. And

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finally, opening your and returning

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your awareness to the room that you're in.

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May be happy, may

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you be peaceful, and

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may you see yourself through the eyes of

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understanding and compassion.

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Implant a will here, and

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we'll see you next time.