Hi.
This meditation is to guide you through the Wheel of Awareness,
A powerful tool created by Dr.
Dan Siegel to help you understand that your thoughts,
Feelings,
And impulses exist on the rim of a wheel,
And you are the one in the center of that wheel,
Capable of steering your attention.
You will learn to separate you as a person from your behavior,
And to practice pausing before reacting.
The core message of this meditation is,
I can notice,
I can pause,
I can choose.
Let's begin.
Find a comfortable place to sit or lie down.
Let your body settle.
You can rest your hands loosely in your lap or by your sides.
Take a deep breath in through your nose,
And let it go out through your mouth.
Let's do that two more times,
In through your nose,
And out through your mouth.
Once more,
In,
Out.
Now just breathe normally.
Notice your body breathing,
Your chest rising and falling,
Your belly expanding and softening.
You don't have to do anything special,
Just notice that your body already knows how to breathe to keep you alive.
Sometimes,
During the day,
It feels like everything around us is moving fast.
Classmates talking,
Teachers giving directions,
Friends joking around,
Your brain jumping from one thing to the next.
This is a time to slow down and remember that you can steer your attention like a driver holding a steering wheel.
Imagine there's a big wheel in your mind,
Like the steering wheel of a car or the wheel of a bicycle.
In the very center of that wheel is you,
Your awareness,
The part of you that notices what's happening around you.
Around the outside edge of the wheel are all the things you can notice.
Thoughts,
Feelings,
Body sensations,
Sights,
Sounds,
Memories,
And people.
When life feels hard,
When you blurt out something you wish you hadn't,
Or you get in trouble for reacting before thinking,
It might feel like the wheel is spinning out of control.
But here's something really important.
You are not the spinning wheel.
You are the one holding the center.
You can practice steering.
I want you to move your awareness to your senses.
Notice what you can hear,
What you can see,
Or feel around you.
What sounds are in the room?
Maybe you notice a hum,
A car outside,
Or the sound of your own breath.
You don't have to do anything about the sounds,
Just notice them,
And come back to the center,
The part of you that's watching.
Then notice what you can feel,
The temperature of the air,
Your clothes on your skin,
Maybe the weight of your hands.
Each time you focus on a sense,
You are strengthening your power to choose what to notice,
Instead of letting everything around you pull you in.
Let's practice steering the wheel by choosing one part of the rim to focus on,
Your body.
Bring your attention to the feeling of your feet on the ground,
Or your seat on the chair,
Or your body against the couch.
Notice where your body touches what's supporting you.
If your mind starts to wander,
Maybe to a test,
A friend,
Or a memory,
Just notice that.
That's the wheel turning.
Gently guide your attention back to your feet,
Or to your seat.
You just practiced impulse control,
Catching your attention when it drifted,
And choosing where to place your attention.
That's your brain's attention muscle growing stronger.
Now turn your wheel to notice thoughts.
You don't have to stop them or change them.
Just see them like bubbles floating by.
Maybe one bubble says,
Ugh,
I messed up again.
Maybe another bubble says,
Why did I do that?
Maybe another bubble says,
Why are they always so unfair with me?
You can notice those thoughts without believing them.
You can think,
I see you,
Thought,
And move on.
Then shift the wheel again and notice your feelings.
Frustration.
Excitement.
Anger.
Feelings are like waves.
They rise and fall.
You can ride them.
Even the big ones.
You are not your thoughts.
You are not your feelings.
You are the one who notices your thoughts and feelings.
Now turn your wheel to notice your relationship with other people.
First think of the people who are near you physically.
Maybe they are your classmates.
Maybe it's your sister,
Or your brother,
Or your parents.
Maybe your teacher.
Maybe someone walking by you on the street.
Or someone in a different room of your house.
Just acknowledge that they are there,
But you do not need to engage with them at this moment.
Then think of your family and friends that aren't nearby you right now.
You can acknowledge your relationship with them and keep your focus on steering your wheel.
You are still in control,
Even when people may want to influence your behavior.
You make your own decisions.
If you start to believe that something is wrong with you,
Remember this wheel.
You can't always control what shows up on the rim.
A teacher's tone of voice,
Your classmate's joke,
A strong feeling that surprises you.
But you can control what you do next.
You can take a breath before reacting.
You can notice the feeling before acting on it.
You can ask yourself,
What do I want my next move to be?
That's your locus of control.
The space between what happens and what you choose to do with it.
It's not about being perfect.
It's about practicing the pause each time you steer the wheel,
Even just noticing you could steer it.
You're building strength in your brain's upstairs area,
The part that helps you make choices,
Focus attention,
And stay calm.
The more you refocus your attention,
The less you will have to,
Because you will strengthen your brain's ability to do it on its own.
Now take a slow,
Deep breath in.
.
.
And let it out.
Think about one time recently when you reacted before thinking.
Maybe you got upset,
Blurted something out,
Or shut down.
Now imagine what it would be like to pause in that moment,
To hold the wheel steady.
Even if it's hard to imagine now,
Know that this is something you can learn.
It's not about being good or bad.
It's about building a skill,
Like putting a basketball through the hoop,
Learning an instrument,
Or hitting a baseball with a bat,
Perhaps learning something new in a dance class.
The more you practice,
The easier it gets to steer instead of spin.
You might say quietly to yourself,
I can notice.
I can pause.
I can choose.
Take one more deep breath in.
.
.
And out.
Begin to come back to the room you're in.
Perhaps wiggle your fingers and your toes.
When you're ready,
Gently open your eyes.
Notice the room around you.
Feel your feet.
And remember,
You have the power to steer your wheel anytime you need to.
Be well.
