Welcome to Day 6 of May Meditation!

Yesterday, we focused on our energy and sending out compassion. Today, I want to talk about becoming the “observer”.

It’s common to feel like you are constantly being told who to be, where to go, what to buy, and how to feel. It can feel like living in a house with a dozen different radios playing at full volume. When there is too much noise, it’s easy to get lost in it… or even attached to it. 

Turning the radios off might not always be possible, but one way that may help reduce the noise is by learning how to detach from it. Most of the time, if a stressful thought comes up, we become stressed. If a worried thought comes up, we become worried. But meditation teaches us how to step back so we can become the person watching our thoughts rather than the person getting lost in them.

❝

Day 6 Practice: 

Today, we aren't trying to change our thoughts or even find our happy place. We are simply practicing the art of observation to detach from the noise.

  1. Find stillness: find a seated position, and take a few breaths to help you arrive in this moment.

  2. Label your thoughts: as you sit in silence, thoughts will naturally arise. Instead of following them, I want you to mentally label them as they pass.

    • If you think about work, whisper to yourself: "thinking"

    • If you feel an itch, say: "sensation"

    • If you feel worried or excited, say: "feeling"

  3. Create distance: imagine every thought you label is like a leaf floating down a stream. You are sitting on the bank. You see the leaf, you acknowledge it, and you let it keep floating.

  4. Become the observer: notice the space between your thoughts (or the breaths you consciously take between thoughts). That space allows you to acknowledge that you are the observer of your thoughts.

  5. Sit in stillness: try to continue being the observer for 5–10 minutes. If you start overthinking, don't worry. Just gently take a breath and start labeling you thoughts, sensations, and feelings again.

When you finish today’s meditation, notice if the world feels a little less loud. By practicing the role of the observer, you’re realizing that you don't have to react to every thought that enters your mind. 

That’s it for Day 6! I will see you tomorrow for our final day of my May Meditation challenge. Let’s end strong together!

With love,
Jay ♥️

What’s been the biggest benefit of this meditation challenge so far?

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Prompt: How can I continue observing my thoughts instead of getting attached to them during stressful conversations or situations?

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