Mindfulness with Liz: Week 2

Potpourri of Thoughts


Well, I’m 3 days into week 2 of an 8-week course called Mindfulness with Liz.

Whew!  That’s a mouthful and a whole lot of numbers!

To simplify, this is week two of my online course called, Mindfulness with Liz.  As indicated in the title this course is about mindfulness and meditation, and the instructor, Liz is a well accomplished, licensed therapist, whom I would recommend to anyone in a heartbeat!

This week’s focus is “Getting Out of Your Head.”

You’ve probably heard the term “lost in thought,” and I would bet money that you spend a good portion of your day held captive in such a state.  I know, in my life, it has become so common place that I don’t even realize when it’s happening.

Thoughts flow in and out of our mind all the time.  I picture mine in little row boats making their way across the scope of my imagination, and often, like an eager spectator, I jump in the boat and let it take me where it will.

I’m learning that I don’t have to do that.

I’m learning that I am not my thoughts, but rather I am the spectator of the thoughts that enter my mind.  As a spectator, I can choose whether to jump in the boat, or wave to them as they pass by.

How many times have you felt guilty for a thought that enters your head?   I have many times and often I chastise myself by saying, “How could you even think something like that!”

Realizing I am not my thoughts has been a freeing experience.

This sounds ridiculously simple, but I’m learning…such is the profound.

Michael A. Singer in his book, The Untethered Soul, puts it this way…

“You have the ability to not go with any of these thoughts.  You can just sit in the seat of consciousness and let go.  A thought or emotion emerges, you notice it, and it passes by because you allow it to.  This technique of freeing yourself is done with the understanding that thoughts and emotions are just objects of consciousness…you have to let them all go…But it’s not just about letting go of thoughts and emotions.  It’s actually about letting go of the pull that the energy itself has on your consciousness.  The disturbed energy is trying to draw your attention into it.  If you use your inner willpower to not go with it, and just remain seated within, you will notice that the distinction between the consciousness and the object of consciousness is like night and day.  They are totally different things.  The object comes and goes, and the consciousness watches it come and go.”

The most effective way to get out of your head is to go into the body, and we do that by concentrating on our breath.  Our breath is an anchor that is always there to center us.  Most of the time our breath goes unnoticed because it happens automatically in that we never have to tell our lungs, nose, and mouth to breathe.

This week we use breath-awareness in order to get out of our heads.

Week 2 Homework: 

  • Do the 15-minute body scan meditation every day.
  • Notice a pleasant experience every day and chart it by notating:
  1. The experience
  2. How your body feels
  3. Mood
  4. Your thoughts during this experience
  5. Your thoughts while writing this down


My Chart So Far: 










2 Comments Add yours

  1. I absolutely adore this chart. I have a chart that only captures my feelings and what I’m grateful for, but I especially like the idea of the photo. I may have to add this to my routine. Thank you.

    1. Thank you! I’m so glad you liked it!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s