Chapter 4
Coming Home to Your Thoughts
These thought-noticing practices use simple imagery to help you step back from your thoughts instead of getting pulled into every one of them. You may imagine thoughts as boats, packages, or leaves moving past — giving you a way to notice what your mind is doing, allow thoughts to be there, and return to the present moment.
Use the audio practices below at your own pace. You can return to these recordings as many times as you like throughout the week.
5-Minute Practice
A brief thought-noticing practice using simple imagery to help you step back and return to the present moment.
10-Minute Practice
A mid-length practice for observing thoughts as they arise and pass, without getting pulled into them.
15-Minute Practice
A longer practice using imagery — boats, packages, or leaves — to notice thoughts and gently return to the present.
15-Minute Practice with Music
A longer thought-noticing practice accompanied by gentle background music to support focus and ease.