Welcome to this short tech meditation aimed at helping us stay healthy and balanced while on our technology.
We live in a world where technology is weaved into all parts of our lives.
From the moment we get up to the moment we put our heads on our pillows,
It accompanies us throughout our days.
For so many of us we find ourselves being driven by our devices unconsciously instead of consciously using them as tools to serve us in our lives.
So this meditation is a chance to stop and drop into one moment with our technology and practice being mindful of our relationship with it.
For this meditation you'll need your phone,
So if you haven't already bring it close to you and find a comfortable place to sit either on a chair or cushion,
Nice and upright preferably with both feet on the ground.
Notice your body sitting here now,
The pressure of your feet on the floor,
The contact of the seat,
Feeling the support it's giving you.
Now take your phone and hold it gently in your hands,
Closing your eyes if that feels comfortable.
Notice the contact your fingers and palms have with your device,
Feel the sensation of your hands touching it,
What does it feel like?
Cold,
Warm,
Hard,
Smooth,
Just noticing how it feels in the palms of your hands.
As you sit here with your phone I want you to bring to mind something that you're dealing with right now online,
It might be for example something someone said,
Something you saw,
Perhaps something that you need to deal with.
Notice what thoughts are coming up for you right now as you think about this.
Every day we have thousands of thoughts in our minds and as we spend more time on our technology more of those thoughts happen while we're on our phones.
Yet a beautiful reminder for ourselves is we don't have to believe or listen to every thought we have,
Not all thoughts are made equal in their guiding power.
So let's delve into our imaginations now and I invite you to picture bubbles like the ones you played with as a child.
Picture that this shiny bubble floating in front of you,
It's a thought,
Your thought,
Perhaps one that you're having about something you've had while on your phone now or earlier.
And imagine placing that thought into the bubble and visualize it so slowly rising up into the air,
Gently blowing around in the soft breeze,
Rising up higher and higher until it pops,
Disappearing into the atmosphere above.
Continue with this image for a minute,
Placing your thoughts as they arise in your mind into bubbles and watching them ascend into the air and eventually pop.
Releasing the image of the bubbles now,
Bringing your attention back to yourself sitting here in the room and noticing your hands again,
Holding your phone,
Gently inquiring,
Ask yourself,
How am I feeling right now?
What is your body telling you?
There's no right or wrong way to feel,
Every day,
Every moment our feelings change and evolve,
Just opening up to whatever is here with a sense of curiosity and kindness.
Are there any points of tension you feel right now?
Taking a moment to relax these areas,
Dropping your shoulders,
Releasing your jaw and letting your tongue rest against the back of your teeth.
Orient your attention now to your sense of breathing,
Noticing the rhythm of your breath,
The inhale and exhale,
The rise and fall of your diaphragm,
Following its cycle,
Its flow.
We're going to finish now with a few mantras or positive reminders in our lives with technology.
I'm going to say some of them and you can feel free to repeat them after me out loud or in your head.
I am enough right now,
Just as I am.
I am in control of my device and my actions.
I will stay kind and true to myself.
I will listen to my body and take a break when I need it.
In this meditation,
We have dropped into our experience,
Taking a moment from our devices to center,
Notice our thoughts,
Feelings and body.
Every time we do this,
We're strengthening our ability to live more peacefully in a world filled with tech.
I'm going to ring the bell now and when it finishes,
You can slowly open your eyes.
