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

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
Focus on Your Breath
- Notice natural inhalation and exhalation
- Release tension in shoulders and body
- Ground yourself in physical sensations
Practice 'Touch and Go' with Thoughts
- When thoughts arise, simply note "thinking"
- Avoid judging or analyzing thoughts
- Gently return focus to your breath
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

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

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Articles tagged "mindful-practice"

12-Minute Meditation for Observing Thoughts | Mindful Practice