This is a Clear Your Mind guided meditation.
Let's begin by sitting in a comfortable position,
Spine tall and straight,
Shoulders rolled back,
And open up your heart to embrace your strength.
Let your palms rest in your lap facing downwards,
And softly close your eyes.
Let all of your awareness center on your breath.
Notice how your breath feels as it enters and exits your body.
Become curious about your breath.
Notice what muscles you engage while you breathe.
Think about all the behind the scenes things that occur for you,
Without even having to think about it.
Your breath is serving only you,
Always working on your behalf.
And so you tune into it now,
Watching it,
Observing it,
Gently as it flows,
In and out.
On your next inhale,
Become more intentional with your breath,
Letting your stomach expand as you breathe in,
And contract as you breathe out,
With your inhales equaling at the length of your exhales,
At a pace that's comfortable for you,
Perhaps even slowing the breath down just a little bit,
Letting all of your awareness right there on your breath.
Throughout the course of this meditation,
If you find your mind watering,
That's perfectly okay.
One of the greatest ways to clear your mind is to focus on your breath,
Letting your thoughts come and go without getting attached to them.
If a thought emerges,
Simply let it arise,
And return all of your awareness back to your breath,
How it feels and flows,
Making sure your inhales are equal to the length of your exhales,
Doing this by feeling the length,
Not necessarily by counting,
Although you can if you'd like.
Continually returning all of your awareness to your breath,
And any thought that might pop up,
It's okay.
There's nothing wrong if thoughts come and go.
You simply make the choice not to pursue them,
Not to become hung up on them.
You will allow them just to drift off,
Because you are focused on your breath.
The longer you maintain stillness while continually returning awareness to your breath,
The clearer and clearer your mind becomes.
Take a moment now,
And focus on your breathing.
And there's nothing more you need to do,
Except continually allow your awareness to return to your breath.
You may start to notice your body feeling heavier or lighter.
Just allow whatever you experience,
And continually return your awareness back to your breath.
And the more clear your mind becomes,
The more possible it is that you start to think to yourself,
Wow,
My mind is clear.
And since this is a thought as well,
Just let it pass and return your focus back to your breathing.
That is your job,
The only job.
For the next several minutes,
In all of your time,
You will feel your mind clear,
And notice how good that feeling is.
Let yourself continue this process as long as you would like.
And when you're ready to come out,
You can start by rolling your shoulder,
Wiggling your fingers,
And then your toes,
Saying thank you out loud in or in your mind for this peace that you have generated.
And as it feels right to you,
Taking all the time you need to gently open your eyes,
Make sure that you allow yourself to stay calm and still for just a moment longer as you reintegrate back into your surroundings.
My name is Steve Bisscher.
I hope you've enjoyed this meditation,
And I wish you a clear mind and the best life.
