Hi and welcome to this meditation for when you have a busy mind,
When your mind is full of thoughts of the past,
Perhaps thoughts of the future,
And it's really easy for the mind to fill with these kinds of thoughts because the mind is there to protect us.
It's either trying to anticipate feelings and emotions that might come up as a result of x y or z and so that we can be prepared to handle these imagined scenarios and also going over past situations.
That's also the mind's way of protecting us so we don't get caught out again trying to make sense of something that's happened,
Our role in that thing.
What the mind doesn't realize though is how much that energy consumes us,
How much we stay stuck in these moments that either have gone or are just imagined and not real.
So if you have a busy mind,
First of all give yourself grace,
Take it as a sign of a mind that's there,
Your friend to protect you,
And then take a deep breath in through your nose and a big sigh out of your mouth and just let that go,
Closing your eyes,
Ask your mind to just relax for a few minutes.
You've got this.
And right now you're only here in this present moment,
The only moment that exists right now.
Everything else has already happened or is imagined.
Start to bring your awareness to the movement of your breath in your torso,
Not changing your breath or doing anything special,
Simply aware of its presence aware of its presence where it resides in your torso,
How deep your breath is or how shallow it is.
Noticing the length of your breath,
The length of your inhale compared to your exhale,
And if your mind begins to travel to those moments already gone or imagined,
Don't worry about it,
Let it go there,
Let it be busy,
Do its thing and you remain here.
And you can tell your mind,
Do what you need,
I am here and you can join me when you're ready.
Remember you are not your mind or your thoughts,
Keep an awareness of your breath,
Keep an awareness of your breath,
Noticing the soft gentle movements of your belly and your chest as you inhale and the movements of your belly and your chest as you exhale.
Bring your awareness to any tension you may be holding in the body,
Any squeezing or clenching,
Just release it,
Soften your face,
Your jawline,
Perhaps your lips naturally part,
Soften the space between your eyebrows,
Maybe bring the tiniest of smiles onto your face to relax all the muscles on your face.
Take notice of your own serenity,
This quality which you hold within yourself and you can access at any time.
Remind yourself of this quality,
I am serene,
Peaceful and at ease.
I am not my mind,
My thoughts,
I am not yesterday or tomorrow,
I am pure consciousness right here,
Right now,
Breathing,
Calm and aware.
Take a deep breath in through your nose and a long sigh out of your mouth,
Ready to continue with a calm and clear mind.
