Hello and welcome.
This meditation will be focused on calming a restless mind.
So to get started,
Find a comfortable posture and take a moment to close your eyes.
Start to bring your attention inwards.
Notice the area in which you observe your thoughts starting to appear.
Typically,
You'll experience your thoughts coming from the forehead area or somewhere in the head.
See if you can bring the spotlight of your attention to this area.
Begin to notice the overall feeling tone of your mind.
So does your mind feel excited or does it feel overwhelmed or does it feel unfocused?
Start to pay attention to the specific state of your mind.
Be sure not to get lost in the contents of your thoughts such as stories or images or monologues but just pay attention to the general state of your mind as a neutral observer.
As you continue to watch your mind,
You may observe that your mental state may change from moment to moment.
Your restless thoughts subside in its intensity or has it increased somewhat or has there been increased level of peace?
Simply just observe without any kind of judgment.
As you continue to observe the mind in a neutral state,
You observe the intensity behind your thoughts start to subside.
While continuing to observe your mind neutrally,
Begin to also scan your head for any kind of tension.
Typically this might look like a gripping of the forehead.
See if you can release and let go of any kind of tension in the forehead area.
To further strengthen this releasing of any kind of tension,
Begin to take a deep breath in and briefly hold your breath at the top of your inhale.
Then now begin to exhale slowly,
Imagining that the tension is melting away and leaving the mind for good.
And now start to bring your attention back to the mind and observe its overall state.
You may observe an increased feeling of spaciousness in your mind.
Even if this spacious quality isn't very strong in this present moment,
Try to see if you can focus on whatever spacious feeling that you can observe.
One technique to help experience this spacious quality is to imagine that your mind is not confined to just your head,
But rather your mind is as spacious as the entire room that surrounds you.
As you focus in on this spacious quality,
The more it starts to grow and a deep inner peace starts to grow within you.
This spacious quality is your mind at rest.
Your mind is inherently very peaceful without the constant thoughts that may arise from time to time.
Now realize that this spacious quality that you are now observing can be accessed at any time throughout your day to calm the mind and bring greater feelings of mindfulness,
Of peace and tranquility.
As we end today's meditation,
Begin to observe how you feel now in this present moment compared to the beginning of this meditation.
Then bring your hands to heart center and thank yourself for practicing today.
Thank you.
