This meditation is an easy was to practice observing your thoughts and letting them go without over analyzing.
The Bubble Meditation exercise can be found in the book Self Hypnosis and Other Mind Expanding Techniques By Charles Tebbetts.
How to practice the Bubble Meditation…
Sit quietly and take three long, deep breaths. Inhale, holding each breath for 3 seconds and exhale slowly, thinking to yourself ‘sleep deep.’ Imagine that with each breath you take, you are telling your body it is time to slow down and go to “sleep.”
If it is hard for you to slow down your body this way you can try a different approach. Try relaxing each body part separately, starting at your toes and working your way up to your head, telling each part to be limp and loose.
For an example of this, listen the beginning of my hypnosis meditation practice, Morning Glory -Guided Meditation.
After taking three deeps breaths…
Let your mind go as ‘blank’ as possible.
Every time a thought rises (which will happen, don’t fight it) simply imagine the thought is enclosed in a ‘bubble’ and then let the bubble rise and drift away after about 6 or 7 seconds.
If it makes it easier for you, you can imagine yourself sitting at the bottom of a clear, peaceful lake, or in any body of water, and imagining that your thoughts are the air bubbles floating up to the surface and letting them disappear when they reach the surface.
Let the ‘thought bubbles’ to float up for 6 or 7 seconds and then let them go. Continue this method for any thought that rises.
If the same thought keeps reoccurring, that is okay and normal! Simply continue to regard it as a bubble let it drift away without analyzing it, just observing that it is there and letting it float away again.
The goal is to observe and release the thought without reading into it or analyzing it.
This may be tricky at first because our minds are normally not accustomed to doing this so keep trying. It will get easier and easier the more you do it.
This exercise helps us to separate ourselves from our thoughts. Making it clear that we are not our thoughts, we just simply think them but they do not define who we are.
This is important because we have been so conditioned to define ourselves through our ego.
We are raised to learn to say “my name is ______ and this is who I am”, when we are actually so much deeper then just the mere surface of our thoughts.
Our name is how we identify but it is not who we are.
This exercise helps us to learn how to separate ourselves from our egos and get closer to who we truly are. It helps us discover and connect with the deeper, more real part of ourselves instead of only remaining on the surface.
Continue to let your thoughts come and go for as long as you desire. I recommend doing this exercise for 10 minutes a day to start and then 15 to 20 mins daily after it becomes easier (normally after one to two weeks).
Every time you forget and remember again to enclose your thoughts in a bubble you are going deeper and deeper into a meditative hypnosis trance.
Your conscious mind will remain the entire so do not worry that you aren’t doing it correctly, you are. You may feel yourself start to drift back after practicing this for a few days. This is normal but not necessary to achieve the goal of the exercise.
The Bubble Meditation helps to change the way we view our thoughts and trains us to observe from a different perspective and helps us to learn how to let go.
Hope you enjoy this exercise! Feel free to comment with any questions 🙂
