Hello,
And welcome to this meditation for mental clarity.
I'm Catherine and I'll be your guide.
Come into a comfortable position where you can be still.
You might sit on the floor or sit in a chair with your feet flat on the floor or even lie down on a blanket or yoga mat,
Taking a moment to become comfortable.
And begin to soften your gaze or close your eyes,
Whichever feels good to you in this moment.
We'll begin with some deep breaths to settle the nervous system.
Take a breath in through the nose and you might hold your breath at the top of the inhale for a moment,
Then exhale with a sigh.
And as you inhale,
Feel the air being drawn up through your nose and imagine it continues all the way up to the center of your head and sigh it out.
We'll take three more breaths just like this.
And one more round.
Wonderful.
Now let your breath return to its natural rhythm,
Not shaping or controlling the breath in any way.
I invite you to notice the condition of your mind.
How do you feel?
And if you translated this feeling into an image,
What would it look like?
A clear sky?
A covering of clouds?
A dense bank of fog?
Imagine your head filling with fog.
Feel your head becoming heavy.
Your head so full of fog,
It dulls your thoughts and clouds your senses.
A thick,
Heavy haze.
Now see the fog begin to break up and dissipate.
With each breath,
Sense your head become lighter and brighter.
The dense fog turns into fluffy clouds and then wisps of mist.
Your mind becoming clearer as the fog lifts.
Your head becoming lighter and brighter.
And let's use your breath and your imagination to blow away any remaining fog.
Visualize breathing into the center of your head and breathing out through the center of your forehead.
In and out through the center of the forehead.
Each exhale clearing the space behind your forehead.
Begin to notice a sense of spaciousness behind the eyes.
See the front of your mind completely free of fog.
And with the next breath,
Imagine the exhale blowing out through the top of your head.
Breathing in and breathing out through the top of your head.
Blowing away any shadows.
Clearing out any remaining fog.
Breathing in and out through the top of your head.
Bring your attention to the right side of your head.
Could you imagine breathing out through the right temple?
Deep breath in and out through the right side of your head.
Watch as the right hemisphere of the brain becomes completely clear.
The right hemisphere of the brain clear and bright.
Bring your attention to the left side of your head.
Could you imagine breathing out through the left temple?
Deep breath in and exhale out through the left side of your head.
Watch as the left hemisphere of the brain becomes completely clear.
The left hemisphere of the brain clear and bright.
Imagine the space inside your head fresh like a clear morning sky.
Begin to shift attention to different points around your head,
The warmth of your attention stimulating circulation.
Waking up your mind and waking up your senses.
Bringing all of your attention to the space between the eyebrows,
The forehead,
The crown of the head,
The back of the head.
Sensing the point of connection between the back of your skull and the top of your spine.
Focusing sensation through the whole scalp.
And bringing attention to the ears,
The earlobes,
And the outer ear.
The inner ear listening attentively.
Bringing awareness to the right eye and the left eye.
Sensing sensations present.
The eyebrows,
The temples,
The outer corner of the eyes,
The inner corner of the eyes,
And the small micro muscles behind both eyes.
The tip of the nose,
The upper lip,
And the lower lip.
Sensing the inside of the mouth,
The tip of the tongue,
The whole tongue,
The jaw,
The warmth of your attention stimulating circulation,
And waking up your senses.
If you'd like to set an intention for your day,
You may do so now.
You might bring a word,
An image,
Or a short phrase to mind.
Something like,
My mind is clear and focused.
Or I am ready for the day.
Whatever intention you choose,
Feel it to be true.
And repeat it to yourself three times.
To end this practice,
Bring your hands together and rub them vigorously to create heat.
Place your palms over your eyes and take a few breaths here.
Sensing the warmth and energy from your hands.
Uncover your eyes.
Rub your hands together once again.
When they feel warm,
Place them over any part of your body,
Any area of the body that still feels slow or sleepy.
Dinosaurs.
Thank you for joining me in this short practice.
May you begin the day or continue your day with clarity,
Calm,
And focus.
Thank you for joining me in this short practice.
