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No. 3 – Watching Your Thoughts
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If you are speaking this to another person or recording
your voice, make sure you talk slowly and clearly.
In this meditation, you will learn how to watch your thoughts and
become aware of the movement of consciousness. The process will start
with body relaxation and proceed with special mental statements and techniques.
It is recommended that you do NOT speak these words or listen to a recording
of this meditation while operating a motor vehicle or other heavy machinery.
In this meditation, your body and mind will be relaxed, yet you
will remain awake and alert, sensitive to your feelings, aware of your
thoughts, and in touch with the sensations in your body. When you are
deeply relaxed, your intuitive mind is able to perceive the world in and
around you with great clarity. While you are in a peaceful, relaxed state,
you will be able to use the control center of your brain to reprogram undesired
negative beliefs and integrate burdening emotional experiences from the
past. At all times during this meditation, you will be control of your
mental faculties. You will be able to accept or reject anything I say
and you will be able to use the information for your benefit and the benefit
of humanity. I will be giving you statements designed to increase your
Make sure you are sitting comfortably and wearing loose clothing.
If you are wearing a belt, you might want to loosen or undo it. If
possible, sit with your spine erect and feet flat on the floor. You can
do this meditation lying down if you are not prone to falling asleep
easily, but it may be less effective than sitting.
Begin by closing your eyes and taking a few deep breaths. Inhale
slowly and deeply, then hold your breath for about one second, and
begin slowly exhaling. When you reach the end of the exhale, wait about
one second before beginning the next slow deep inhale. Continue breathing
this way throughout the meditation. If you find yourself forgetting to
breathe, gently bring yourself back into this breathing rhythm.
Try to let any persistent thoughts in your mind just drift
away. Imagine that there is nothing to think about and nothing to do
but relax and breathe. Know that each time you do this meditation, it
will be easier to breathe deeply and relax. Everything I say is designed
to help you improve your life. You are safe. You are completely at peace.
Nothing can disturb you during this meditation. You will continue to
listen to the sound of my voice as you relax.
Begin to notice the top of your head. Notice if it feels tight
or loose, heavy or light. See if you can feel the weight of your head.
Notice the weight of your eyelids. If your eyes are closed, let your
eyelids drop naturally over your eyes. Do not try to force your eyelids
shut. Feel the top of your head relaxing. With each breath, your head
is becoming more relaxed.
Now focus your attention on your face. Notice if your cheeks
are contorted or tense and if they are, relax. Let your mouth remain
closed, but allow your teeth to separate. Do not clench your teeth.
Feel your jaw drop a little from gravity.
Notice the back of your neck. How does it feel? If there is any
tension, feel it draining away with each breath you take. Do not
worry about your posture. Just hold your head up in the most comfortable
way possible. Your neck is becoming completely relaxed.
Feel your head, neck and shoulders letting go and relaxing. Let
your shoulders drop. Let the weight of your arms and hands pull your
shoulders down. If there is any tightness or pain in your shoulders,
feel it draining away with each breath. You are becoming more and more
As you continue to breathe, remember to remain awake and aware,
sensitive to your thoughts and feelings and in touch with any sensations
in your body. Remember to breathe fully and deeply. Know that with each
breath, you are relaxing more and more, yet remaining alert to anything
that needs your attention.
Imagine a wave of relaxation moving down your spine, beginning
at the back of your shoulders. Feel this warm, peaceful sensation
moving one vertebra at a time until it reaches the base of your spine.
If you find it difficult to sit erect while relaxing your spine, then
let your spine slump a little just for this exercise. As you relax
your spine, notice if there is any tightness or tension in your upper
back. If there is, let it go with the next breath. Now do the same for
the middle of your back. When you are sure your upper and middle back is
completely relaxed, move down to your lower back. Your back and spine
are now completely relaxed.
Begin to focus
your attention on your chest. Notice whether or not your breath
includes your chest or is restricted to your abdomen. If your inhale
and exhale seem to be coming from your abdomen, gently bring the breath
up to your chest area. Feel your lungs filling with air and expanding
on each inhale. Feel your lungs contract and your chest subsiding with
each exhale. Imagine any tension just drifting away with each breath.
Now move down to your abdominal area. With each breath focus
on a different organ relaxing. Begin with the stomach. Imagine that
your digestion is working perfectly and your stomach has just the right
amount of food in it. Now relax your stomach muscles and feel a wave
of warm, peaceful energy moving over your stomach. On the next breath,
do the same for the organs that are harder to feel. Your liver. Next,
your spleen. Then your kidneys. And pancreas. If you are a woman, focus
on your reproductive organs, uterus and womb. Next, move down into
your colon area (below your stomach). Try to relax the muscles in this
area. Notice whether or not your bladder is empty or full. If it is empty,
relax it completely. If not, try to relax it as much as possible.
Focus on your hips and buttocks. Again, let your posture go. Do
not be concerned about it. If you are sitting in a chair, your hips
and buttocks should be resting naturally on the chair. Feel the weight
of your body on the chair. Feel yourself relaxing into the chair.
Imagine your relaxation continuing to move down into your legs, across
your knees and down into your calves and lower legs. Notice how much your
left leg is relaxing. Notice how much your right leg is relaxing. Now
relax both of them at the same time. Continue to breath and feel yourself
entering a deep sense of peace and tranquility, while remaining awake
and alert to any activity that requires your attention.
Imagine that all your tension has collected in a ball at your
feet. Feel this ball rolling out of the bottom of your feet. All
tension is draining out through the bottom of your feet. Go ahead and
wiggle your toes to release the last of the tension.
Now do the same for your arms, elbows, forearms, wrists, hands,
and fingers. Feel all remaining tension draining out through your
fingertips. Go ahead and wiggle your fingers.
Take a deep breath, deeper than before, and with the next exhale,
let out an audible “sigh”. Let gravity force the breath out. Do not
force your exhale. Imagine you are breathing a sigh of relief. With
the next breath, let everything go. Feel your entire body relax and
let go. There is nothing to worry about, nothing to fear. There is just
this wonderful, peaceful, relaxed moment. Spend a few minutes now enjoying
this peaceful moment. If any pain, tightness or tension arises anywhere
in your body, release it with the next breath.
Now I want you to imagine that you are watching a movie called "your life."
You are the star of the movie, but you are watching yourself act on the
screen of life. Begin by reviewing your life from the first memories as
a child until the present time. Notice the highlights and lowlights. Try
to watch without judging. Remember as many scenes from your past as you
can. I want you to observe your own thought process. I am going to ask
a series of questions and I want you to pause after each question to reflect
on what is being said. [Pause] How do thoughts come and go? [Pause] What
triggers them? [Pause] How does each thought arise? [Pause] What is between
your thoughts? [Pause] Who is watching your thoughts? [Pause] Who is watching
the process of watching your thoughts? [Pause] Take a moment to imagine
yourself in the gap between thoughts. What is it like in the gap? [Pause]
How big is the gap? [Pause] Are you having thoughts about the gap?
Imagine that each thought is like a scene in the movie. Simply
watch the procession of thoughts without judging or responding to any
of them. If you feel a particular thought grab hold of your mind and
pretty soon you are off on a tangent thinking related thoughts, then gently
bring yourself back to the present moment and wait for the next thought.
Know that with each breath, it becomes easier and easier for you
to watch your thoughts without judging them. You may receive insights
about how and why a particular thought arises, but you are not to control
the thought -- just let it pass on by. Know that watching your thoughts
is a powerful way to detach from the dramas of life. Know that being detached
allows you to view things from "on high". From this vantage point, you
can see a multitude of options laid out before you regarding life decisions
You are in a very relaxed state of mind. Know that all you
have to do to relax is focus on your body and breathe deeply and fully.
This meditation will get easier and easier each time you use it. This
meditation is completely safe. You are completely safe. Everything
is in perfect order. There is nothing to do, nowhere to be, but be right
here, right now.
Take a few more minutes to enjoy this peaceful state, and then
when you are ready, open your eyes and stretch your body, wiggling
your fingers and toes. Get up from your chair and move your body around
gently, shaking out any tiredness. You are now refreshed and energetic,
feeling rested and calm, with a clear mind and heart.
End of Meditation. To give a love offering, click here.
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