Gently Settle the Mind

When we're practicing the noting technique of just pausing and noticing which feelings and thoughts are present, it can be quite easy to get overwhelmed with just how many thoughts we're having. We might even be tempted to try and catch every single one of these thoughts, especially if they're anxious in nature. Once we notice them, we may also label them as being bad or unwelcome and want to get rid of them. But noting isn't about judging or getting rid of the thoughts. It's about gently noticing that they're there, that we're lost in thought, and letting them go. Think of it like a feather touching a balloon. Rather than trying to pop it, eventually it will float away on its own. So take a moment now to settle the mind, taking one or two deep breaths, in through the nose and out through the mouth, closing the eyes if you'd like, and noticing the breath and its natural rhythm. And as soon as you notice the mind has gotten distracted, lost in either thought or feeling, just gently noting it has, light as a feather, and then returning back to the breath again. And remember, the goal here is just to give ourselves a little space from our thoughts and to allow them to come and go as they please....