Disengage from the mind by focusing on the body.
What are the sensations in the body in this present moment?
The mind might be noisy and chaotic,
But simply begin to pay less and less attention to thoughts and instead pay more and more attention to the physical sensations of the body.
It can really help to slow your breathing.
Notice the sensations of breathing and allow the breath to naturally slow down,
Naturally deepen and simply be aware of the sensations of breathing and the sensations in the body.
There can be many situations and scenarios,
Images in the mind that feel so urgent.
The mind presents these thoughts like an emergency,
But simply recognize that it's perfectly safe to fully disengage from all content of the mind.
Just become disinterested.
There's no threat.
There's no rush.
Continually direct your attention to the sensations of breathing and the sensations in the body and begin to notice that there is a deep sense of security and safety when awareness is entirely in the present.
Very good.
Don't be tempted to go back into the mind,
No matter how urgent that thoughts may appear.
There simply is no need to follow any thoughts.
Just leave them alone.
Stay in the body.
Don't go anywhere.
There is simplicity here in the body.
There is simplicity here with the breath.
And simplicity is always peaceful,
Always serene.
Do not try to make the mind go quiet.
It cannot be forced to silence.
Instead,
Simply withdraw your attention away from the mind and it gradually loses power until it falls silent of its own accord.
Your only task is to remain aware of bodily sensations and aware of the sensations of breathing and allow this natural relaxation to begin pervading through the body and mind with no sense of resistance,
No sense of avoidance.
Instead,
Just an acceptance.
Don't be frustrated if you find that you almost can't help but get involved in thoughts and narratives in the mind.
This is a very old and powerful habit that we are breaking.
So naturally,
It's going to take a bit of practice,
This ability to refocus attention.
So don't be frustrated or too hard on yourself,
But do be disciplined.
Refocus attention to the body and the breath and all is well in the now.
Notice that it doesn't matter how strong or negative your thoughts might be.
The practice is always the same.
Simply disengage from the mind and focus instead on the body,
Regardless of what is going on in the mind.
This practice will always be available to you.
In a moment,
We will be leaving the formal aspect of this guided meditation.
But even outside of meditation,
Don't be so quick to follow every thought that arises in the mind.
Notice you have the ability to choose where to place the focus of your attention.
In this way,
You can regain peace at any moment.
Thank you for doing this meditation with me today.
Take care,
Be well and stay present.
