Some days the mind can feel like it's really racing,
As if thoughts are coming and going too quickly for us to even keep up.
On those occasions,
Silent mindfulness practices with no guidance at all can seem particularly challenging,
So it can be helpful to utilize more active techniques.
This practice provides the opportunity to explore two different types of noting,
Working with the breath to provide an anchor for the mind and helping to slow down those racing thoughts.
Take a few moments to settle yourself into a comfortable posture,
Any position that allows your body to be still and your mind to remain alert.
Feel free to close your eyes completely,
Or if you prefer,
You can simply allow the eyelids to become heavy,
Softly lowering until they're almost closed and letting the gaze slide out of focus.
Turn your attention to the breath,
Taking a few rounds of full,
Slow,
Deep breaths as you arrive fully in your practice.
Inhaling,
Lengthening the spine,
And exhaling,
Softening the body.
Following your next exhale,
Let the breath settle into a natural and easy rhythm,
Flowing in and out of the body without any effort.
For this first noting practice,
Keep your attention on your breath and its movement through the body.
You might notice a slight tickle at your nostrils,
The expansion and contraction of the ribcage,
Or the rise and fall of your chest.
As you continue being present with the breath,
Simply note its movement,
Silently and mentally saying in or rising when you inhale,
And out or falling when you exhale.
Breathing in and out,
The breath rising and falling.
Breathing in and out,
The breath rising and falling.
Noticing in this moment where your thoughts are.
If a thought has come up and pulled you away from your practice,
Simply notice what happened,
Gently bringing your thoughts right back here to this moment and picking up where you left off.
Breathing in and out,
The breath rising and falling.
Breathing in and out,
The breath rising and falling.
Breathing in and out,
The breath rising and falling.
If you would like to explore a slightly different technique,
You can try a more numerical approach to your noting practice by counting your breath cycles.
Inhale and exhale,
One.
Inhale and exhale,
Two.
Continuing in this way from one up to ten,
Then starting back at one again.
Breathing in and out,
The breath rising and falling.
Checking in once again with your thoughts.
If they've drifted away,
Simply acknowledge the moment of distraction and return to your practice,
Picking back up wherever you might have left off with your counts.
:] Letting go now of the noting technique,
Allow the awareness to rest with the breath.
Noticing the pace,
The depth,
The quality of the breath,
And any shifts that may have occurred since you first began your practice today.
Let your next breath be a little bit deeper.
Feel into the surface that is supporting your body.
Wiggle the fingers and the toes.
And finally,
Whenever you're ready,
Open your eyes.
