Depression Meditation 03

Transcript

Meditation 3: Becoming an Observer of Thoughts

Hello, and welcome back to the meditation for depression series.

I hope that you were able to begin tracking your thoughts some since the last meditation. When working toward exploring depression, let’s keep in mind that a thought is simply a thought. So, essentially, those thoughts that may be causing you to feel sad, are just thoughts… if you can learn to identify those thoughts and resist judging yourself harshly, you’re less apt to feel those depressive feelings. You’re more apt to view them from a different perspective; as an observer, and feel better. Lighter. More at peace.

Today I’m introducing a mindfulness meditation technique called “noting”. See, as we journey about our life, our thoughts can either help us to feel good or not so good. Our thought life can keep us distracted from present-moment living, or mindfulness. Noting, or labeling, is a simple technique we can use to stay present. It sounds complicated, but it is very easy. When you have a thought or feeling appear you simply note, and name, the thought or feeling that arises. You don’t judge it or try to understand it or entertain it. You simply label it with one word.

For example, if you hear a dog bark outside, you simply note it, mentally saying “hearing”. Or if you find yourself thinking about your ex and begin to experience emotions, note it, mentally saying, “feeling”. See, the idea behind noting is to train yourself to name what’s occurring in a very simply way. You’re learning how to train the mind, so what you’re doing is realizing the thought, noting it, and then bringing your attention back to your breath or to your present experience.

Now, let’s get ready to begin the meditation.

Gently bring your attention to the space around you. Notice the quietness or any sounds you hear. Now, bring your awareness to your body. What sensations do you feel? Now, bring your attention to your breath.  We’re going to begin by taking three deep breaths, feeling the belly expand as you inhale and empty as you exhale. Surrendering to total relaxation and peace.

Take a deep breath now and silently county to 4 as you do. Pause for a moment and then exhale to the count of 5. Do this again. Inhale. 1,2,3,4, Exhale. 1,2,3,4,5. Feel how centered your body is. How peaceful you’re becoming.

One more time. Inhale. Exhale.

Now, return to your natural breath. Just let your breath automatically be. Now, take a few moments and scan your body from the head all the way down to the toes. As you put your focus on each part of your body, purpose to relax it fully.

Now that you’re feeling fully relaxed, bring your attention back to your natural breath.

We’re going to take a few moments and just be silent, while focusing on the inhale and exhale.

Focus on the how peaceful you feel in the present moment. Here, now, in this place together.

I want you to play a bit of a detective right now, noticing when your mind becomes distracted….when a thought or feeling shows up. You’re not going to look for thoughts to come, but you’ll be on guard so-to-speak, because they will come.

Now, when you realize your focus is off your breath and onto a thought or feeling, you’re simply going to “note” it silently with one simple word. The word you use to describe the thought or feeling may be words such as “thinking, feeling, seeing, calm, sadness, anger, pressure”.

Now, when you “note” such thoughts, what you’re doing is becoming an observer of your thoughts. You are not your thoughts. You are not your emotions. You’re an observer.

Now, let’s take a few moments to focus on the breath and practice the noting technique.

Take a deep breath now and silently county to 4 as you do. Pause for a moment and then exhale to the count of 5. Do this again. Inhale. 1,2,3,4, Exhale. 1,2,3,4,5. Feel how centered your body is. How peaceful you’re becoming.

Inhale. 1,2,3,4, Exhale. 1,2,3,4,5

Inhale. 1,2,3,4, Exhale. 1,2,3,4,5

One more time. Inhale. 1,2,3,4, Exhale. 1,2,3,4,5

How did it go? When you noticed a thought pop in did you say in your mind what was going on at that moment with a word or two? Did you return to focus on your breath?

The noting technique can help you become an observer of your thoughts and acknowledge reality. What’s great about noting is that you can use it all throughout your day while being present, or mindful.

So, today, while you’re going on about your day, take note of your thoughts and feelings. Pay particular attention to the types of thoughts that come. For example, let’s say your partner was in a rotten mood this morning. They left for work and you find yourself thinking, “His rotten mood put me in a bad mood. Great.” Now, using the noting technique, it’s time to “note” this train of thought. Is this thought helpful or discouraging?

In this case, it’s discouraging. To note it, you could say something like, “feeling” or “disappointing”, and then right away bring your attention back to your breath, essentially letting go of that thought. You are not that thought and you don’t have to engage with it, because if you do engage with it, you’ll feel discouraged and perhaps get into a bad mood yourself. But, you can let that train of thought go by bringing your attention back to the present moment of peace. Simply label the thoughts or experience and let it go, seeing it from an observer’s point of view.

As you go about the rest of your day and week, practice the noting technique, noting when you find yourself thinking or feeling. Note it, then bring your attention back to your breath. What you’ll find over time is that you’ll begin to realize more and more that you are indeed an observer of your thoughts; that a thought is just a thought. A thought is not necessarily a fact. And that these thoughts may be driving how you feel about yourself, when it is fact you who are in charge.

Congratulations on completing another meditation session. Smile, knowing that you are empowering yourself as you embrace a mindful life, cultivating peace, harmony, and joy.

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