Hi,
This is Barrowman,
And today I'm going to help you quiet distracting thoughts,
Activate your sage,
And focus your mind where you want it to be.
To begin,
I invite you to close your eyes if that's comfortable,
And to take some deep belly breaths,
Bringing your awareness to your belly,
And noticing how it rises and falls with each one of your breaths.
Take a few more deep breaths,
And know that as we proceed through this exercise,
Your mind will wander off.
That's perfectly normal,
And it's part of the process.
When you catch your mind wandering,
Just call your attention right back to whatever we were last focusing on.
Right now,
That's the rise and the fall of your belly with each breath.
If you haven't done so yet,
Let your breath naturalize.
Now bring two fingertips together,
And rub them together with enough tension that you can feel the fingertip ridges,
Bringing as much of your awareness as possible to those sensations on your fingertips.
If the mind wandered off,
Bring it right back to noticing your fingertips.
Now take the fingers of one hand and rub them gently up and down the fingers and palm of your other hand,
Bringing all of your awareness to those sensations,
Bringing all of your awareness to the sensations of your fingers on your other hand.
Relax your hands now,
And notice the weight of your hands in your lap or wherever they rest.
Now notice the sounds around you.
Search for the furthest sound that you can hear.
If you can't hear anything,
That's okay,
But just look with your mind for the furthest sound that you can hear.
What's the closest sound that you can hear?
You haven't noticed the sound of your breathing.
Notice the sound of your breathing.
Now notice the sensation of your breath on your nostrils with each inhale and each exhale.
Can you notice the temperature of your inhale and the temperature of your exhale?
Bring your awareness lower back to the belly,
Noticing the rise and the fall of the belly with the breath.
Now notice the rise and the fall of the shoulders with the breath.
Now notice how your body is contacting the support beneath you.
Notice every point where your body is touching the ground,
Touching a chair,
A bed.
Lay your body slightly side to side,
And notice how those pressure points change.
Wiggle your toes now,
And feel every one of your toes.
Now once again,
Notice the breath at the nostrils.
Notice the inhale.
Notice the exhale.
Now take a moment to check in with yourself.
Have you noticed any shift from when you started this exercise until now?
Chances are your mind is a little quieter,
You're a little more peaceful,
A little more present,
And that's because you took this time to activate your sage.
Take a moment here for gratitude for yourself,
For taking the time and the energy to create this shift.
May you enjoy bringing this new energy into whatever you do next.
