Thought in a box meditation

Have you ever had that one thought that keeps popping into your mind? It just floats around rent free without a care in the world. I'd love to know your secret if you haven't, but I know a good majority of people that do.

For me that thought is on the spectrum of self-doubt. An example, commonly referred to as imposter syndrome, might sound like: "I don't feel worthy of doing that thing?" or "I'm not good at doing this thing?". It prevents me from taking risks to better myself in exchange for a false sense of security.

So you can imagine to my amazement when I discovered a meditation/mindfulness practice called the thought in a box. (Thank you Darryl Anker and Bashar).

Here's how it goes:

1. You get comfortable sitting in a chair or laying on the bed.

2. Focus on your breathing and relax your eyes

3. Imagine you're in an empty warehouse and in the centre of the warehouse is a small see-through unbreakable box.

4. Imagine placing the thought or thoughts into the box. Then step back.

5. Observe the thought in the box, notice the colour, notice how it behaves in the box. Just observe.

6. Imagine stepping outside of the warehouse. Notice how the thought is still in the box in the centre of the warehouse.

7. Imagine walking further away from the warehouse onto an open field. Continue to observe the thought in the box for a few minutes. Notice the colour, notice how it behaves in the box, notice how it is still in the centre of the warehouse.

8. Imagine walking back into the warehouse. Notice how the thought is still inside the box.

9. Now make a choice: - You can choose to watch the thought dissolve. Notice how it shrinks and gets smaller until it disappears and the thought no longer remains. - You can choose to take the thought back out of the box and keep the thought with you. - You can choose to leave the thought in the box at the centre of the warehouse and return to it in another meditation.

10. Focus back to your breathing, back to the comfort of your chair or bed. Begin moving your hands and feet. When you are ready open your eyes.

You can revisit this meditation anytime these thoughts build up. And by practicing this once a day you'll develop the skill to observe these thoughts as they present themselves in your waking moments. You'll be able to approach each situation with calm and clarity rather than feeling overwhelmed and emotionally out of control.

However, I've come to realise that not everyone has the capacity to imagine a box, let alone standing inside a warehouse. When I did my first meditation all I remember seeing was static. If your as old as I am its the black and white fuzz on an old analogue TV screen. So if you struggle with mind pictures I've got you. 😉👌.

You need three things:

• A glass jar or clear see-through container

• A pen/pencil

• Plain or coloured paper, choice is yours

Here's how it goes:

1. Place the jar or clear see-through container onto a table or surface where you can see it.

2. Using a pen or pencil, write the thought onto the plain or coloured paper. You can tear or cut around the thought if you wish to save paper to use later.

3. Place the paper with the written thought into the jar or see-through container, close the lid and take a step back.

4. Just observe. Notice how you are no longer holding onto that thought in your mind and how the thought rests inside the jar or container.

5. Step out of the room and observe how the thought remains inside of the jar or container and notice how it is still in the same place on the table or surface where you placed it.

6. Walk back toward the jar or container and notice how the thought is still inside again noticing how you are no longer holding onto that thought in your mind.

7. Now make a choice: - You can choose to open the jar or container, take out the thought, rip it up and throw it away. - You can choose to leave the thought inside the jar or container and revisit it at a later date. - You can choose to burn the thought as a symbolic gesture to hand the thought over to a higher power for transmutation, protection and guidance.
   

(Note: please be careful when using scissors, ask for support from a responsible individual. Please be careful when doing DIY burning rituals, make sure to do these methods in a safe and controlled manner, ask for support from a responsible individual. I've accidentally singed my fringe on more than one occasion).

There you have it. Two variations of doing the thought in a box meditation. Experiment with it for 5-15 minutes every day for a week to see how you go. If that's too much, start with 5-15 minutes once a week instead. I'd love for you to let me know how you get on with it. Pop a comment below, share this with your friends and loved ones who might benefit from this guidance and stay tuned for the next post.

Dom 💖