Welcome to Stilling the Mind.
Before we begin this meditation,
I want you to light a candle,
Maybe light some incense or diffuse your favorite essential oil,
Something to set the tone for this short practice and to bring us into the present moment.
So I want you to focus on that thing that is currently giving you anxiety and notice where you feel that in your body.
And let's just take a couple of deep breaths in.
Hold that.
And then we'll exhale.
Again,
Inhale.
Hold.
And exhale.
As we go about our day,
We notice that practice gets further and further away from our awareness.
The mind seems to go on autopilot for hours on end.
And this can sometimes result in feelings of anxiety or rapid thinking.
You can always use this practice of stilling the mind to help settle yourself back into calm awareness.
When you're focused and relaxed,
You are more productive and able to better attend to your experience.
So we stop what we're doing and we set aside 10 minutes to practice.
And now notice how this feels in the mind.
If thoughts about chores,
Tasks or the future arise,
Just notice that they are present.
Utilize the breath to help relax the body.
And as you inhale,
Invite relaxation.
And with the exhale,
Allow the muscles in the body to relax.
Recognize that although the mind may not always do what you want it to do,
It is the mind that allows you to experience joy,
Pleasure and gratitude.
So let's begin by offering the mind a few phrases of loving kindness with the intention of building a gentle relationship with its thoughts.
You can use phrases like,
My mind,
May my mind be at ease,
And may I be at ease with my mind.
So let's continue repeating these phrases as we breathe,
Directing them towards the mind.
May my mind be at ease.
Try whispering it.
May my mind be at ease.
May I be at ease with my mind.
Say it quietly in your head.
May my mind be at ease.
May I be at ease with my mind.
Just use the phrase in your head as an object of your awareness.
Try to hear the words in your head and connect the meaning of the phrase.
And when you notice the mind is agitated,
Anxious or overactive,
Use a one word note that could be thinking,
Anxious or whatever is present for you.
Then return to your phrases.
May my mind be at ease,
And may I be at ease with my mind.
So just continue with this repetition of phrases until the time is up.
I will give you two minutes.
And when that time is up,
I will ring the bell.
Just remember to be gentle,
Not forcing or straining to concentrate.
When your mind wanders off,
Just notice it doing so and then gently bring it back.
May my mind be at ease.
May I be at ease with my mind.
And we'll begin now.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
