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 for the next few minutes,
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.
And 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.
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.
And 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.
The space inside your head fresh like a clear morning sky.
Begin to shift attention to different points around your head following the guidance of my voice.
Bring all of your attention to the space between the eyebrows,
The forehead,
The crown of the head,
The back of the head,
Noticing the point of connection between the back of your skull and the top of your spine.
Noticing sensation through the whole scalp.
And bringing attention to the ears,
The ear lobes and the outer ear.
The inner ear listening attentively.
Bringing awareness to the right eye and the left eye.
Noticing sensations present in 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,
Waking up your mind and waking up your senses.
To end this practice,
Bring your hands together and rub them vigorously to create heat.
And place your palms over your eyes and take a few breaths here.
Thank you for joining me in this short practice.
May you begin the day or continue your day with clarity,
Calm,
And focus.
