These meditation is very useful. If you had a big day a lot of things happened and your brain and mind feel very busy and active. It's also very good if you're worrying a lot or just have a lot on your mind. Start again, in a comfortable seated position. You can close your eyes or soften your gaze. Start by bringing yourself here and now settling into your body.

We started by simply observing the rhythm Now we will use our breath as an anchor is our focus point. But if there are any thoughts that come up imagine them as if they were projected on a y cinema screen in front of you. You can just play them out can take them from the brain and place them onto the screen. We are creating a little bit of space between you and your thoughts. You can just let them play out and watch them We don't want to judge adults, but we can discern which ones are helpful and useful. And which one not so much.

So you can say, this is a very helpful salt. I'll come back to it later when my station finishes or you can say hi Thank you mine at the start is not helpful at this moment. Whatever it is, you allow that goal to play out the screen. Then you go come back to graph If there is an emotion that arises up with each individual song, you can also take the emotion out to the screen. It helps you can use color to visualize your emotions and your body go I come back to breath Any thought or emotion keeps coming out. Just place them onto the screen and stay present with them until they pass.

Sometimes just letting our thoughts play out and even thanking our mind for bringing them up to our attention can bring more peacefulness and calmness to our minds. If you ever find his meditation challenging or if you struggle, you may want to try to play it out in combination with one of the meditations we have done before this, the power of now or the body of the breath. And then ask these meditation after you've taken one before. You can stay here as long as you wish. It's time to come out. gently open your eyes in the world