12-Minute Meditation for Observing Thoughts | Mindful Practice

A 12-Minute Mindfulness Meditation for Observing Thoughts

What Is 'Touch and Go' Meditation?

This guided practice by Mindful's Barry Boyce teaches a simple but powerful technique:
- Observe thoughts without engaging or judging them
- Gently acknowledge and release mental chatter
- Cultivate mental clarity through non-reactivity

Benefits of This Meditation Practice

• Reduces mental clutter by observing thoughts objectively
• Decreases emotional reactivity to difficult thoughts
• Creates space between you and your thought patterns
• Promotes natural relaxation without forced effort

Step-by-Step Guided Meditation Instructions

1. Get Comfortable

   • Sit upright but relaxed (imagine a stack of Oreo cookies)
   • Place feet flat on the floor
   • Rest hands on thighs
   • Keep chin slightly tucked

2. Focus on Your Breath

   • Notice natural inhalation and exhalation
   • Release tension in shoulders and body
   • Ground yourself in physical sensations

3. Practice 'Touch and Go' with Thoughts

   • When thoughts arise, simply note "thinking"
   • Avoid judging or analyzing thoughts
   • Gently return focus to your breath

4. Continue the Cycle

   • Repeat the process as needed
   • Don't worry about persistent thoughts
   • Allow mental rest to emerge naturally

Why This Technique Works

Thoughts aren't the enemy - they're natural. By:
- Observing without reaction
- Releasing rather than resisting
- Practicing gentle awareness

...you create mental space and reduce thought power over time.

Additional Resources from Barry Boyce

• Come As You Are Mindfulness Course
• More Mindful Meditation Practices
• Real Mindful Podcast

Practice Tip: Try this 12-minute meditation daily for a week to notice changes in your thought patterns.