Awareness of Thought Meditation

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By learning to watch your thoughts come and go during this practice, you can gain deeper insight into thinking altogether (such as its transience) and into specific relationships among your thoughts and your emotions, sensations, and desires. This practice can also help you take your thoughts less personally. 

Practice:

To observe your thoughts as they arise and pass away. 

Steps: 

Sit or lie down on your back in a comfortable position.

Become aware of the sensations of breathing.

After a few minutes of following your breath, shift your attention to the various thoughts that are arising, persisting, and then passing away in your mind.

Try to observe your thoughts instead of getting involved with their content or resisting them. 

Notice the content of your thoughts, any emotions accompanying them, and the strength or pull of the thought.

Try to get curious about your thoughts. Investigate whether you think in mainly images or words, whether your thoughts are in color or black and white, and how your thoughts feel in your body.

See if you notice any gaps or pauses between thoughts.

Every time you become aware that you are lost in the content of your thoughts, simply note this and return to observing your thoughts and emotions.

Remember that one of the brain’s major purposes is to think, and there is nothing wrong with thinking. You are simply practicing not grasping on to your thoughts.

When you are ready, return your attention to your breath for a few minutes and slowly open your eyes. 

Images you can use to help observe your thoughts:

Imagining you are as vast and open as the sky, and thoughts are simply clouds passing through the open space.

Imagining you are sitting on the side of a river watching your thoughts float by like leaves or ripples in the stream. 

 Imagining your thoughts are like cars, buses, or trains passing by.  Every time you realize you are thinking, you can “get off the bus/train” and return to observing.

Sachi Doctor

Elemental Alchemy, 90 Rio Vista Avenue, Oakland, CA, 94611

Sachi Doctor is an Ayurvedic practitioner and holistic health coach who founded Elemental Alchemy with the mission to provide a resource for those navigating their way towards optimal mind-body health.

Diagnosed with an autoimmune disease at a young age, Sachi has spent over twenty years exploring different health modalities, treatment plans, diets and mindfulness practices to help alleviate chronic pain and restore balance.

After years of looking to others for a model of health with no relief, Sachi realized that the answers she sought were not hidden in someone else’s prescription for wellness but unique to her, and that the first step towards discovery was actually tuning out what was right for others and tuning into herself.

As she tapped into the wisdom of her own body, she discovered that the elements foundational for health  — the blueprint she so fervently sought — was within her, within each of us. Since then Sachi has been passionate about helping others also cultivate clarity and inner wisdom for vibrant health.

In addition to her Ayurvedic and nutrition education, Sachi has completed over 800 hours of yoga teacher training and continues to study with her mother, her first yoga teacher, for whom these practices are a way of life.

Sachi is a board member of the Prison Yoga Project at San Quentin State Prison and serves as an ambassador for Yoga Gives Back, a non-profit that raises funds within the US yoga community to support microcredit programs for women in India. She holds a Msc in Development from the London School of Economics.