Hi I'm Ali and welcome to this meditation for resting and soothing a busy mind.
This meditation is based on a really ancient tradition ancient Buddhist meditation called Samatha and it is a practice that cultivates a calm and focus so we can see with more clarity and direction and it's a practice and it takes practice.
In this beginners friendly version that I have for you today we begin by choosing a single object for our focus and this can be absolutely anything a tip of a pencil the lines on your hand or a space in the room you can choose whatever you want as long as it's uncomplicated and soothing and grounding.
So if you'd like to find something right now that you would like to bring to this meditation please feel free to pause and alternatively know that if nothing's coming to mind something organically will appear during this meditation for you to focus on so whatever feels right for you in the moment please go with your instincts.
Let's begin and you've found a comfortable spot where you can be undisturbed and begin to settle into these precious moments you've carved out for yourself.
You sit comfortably on your chair and cushion beginning to feel all the connection points where your body meets the support.
You're allowing gravity to pull you and hold you close to earth yet you're rising up through your spine with a dignity and grace maybe rolling the shoulders out and allowing the chest to open.
Resting your hands wherever they feel comfortable and connecting now to the breath,
Allowing the breath to be soft and gentle.
There's no need to force or control.
There's no need to fix or change.
We're simply saying hello.
I'm noticing you as the air moves in and out and you're acknowledging the rise and fall of your body as the air moves and you give a nod of appreciation that at any time during this meditation you feel lost you can always use this breath that's always available to you always here as an anchor for this practice.
Now we have arrived in this precious spot we can begin to bring our attention to our single object.
Arise as soft and rested yet observing our object remembering this can be anything in the room and if you struggle to find anything to connect to maybe focus on the lines on your hand or a small point in the room remembering that there is no way to get this wrong so whatever feels comfortable for you in this moment and get really curious now noticing with more attention to detail the shape the texture the color or the overall presence you are allowing all your focus to be on this object and as you focus on this object your attention all the while the mind begins to quieten and sooner usually sooner rather than later the mind will begin to wander this is a normal a normal product of the mind and one way to help soothe this wandering is to silently repeat the name or a word associated with your object so for example if you're focusing on a leaf you might gently say leaf or if you have a candle in front of you you may be watching the flame and say light this gentle repetition of repeating the word over and over again can help soothe your thinking and bring your attention back when it drifts or wanders and notice each time your attention moves away to thoughts maybe sounds or sensations and be kind to yourself so instead of judging the distraction simply acknowledging it and return softly to your focus of your chosen object each time you return to your object take a breath and you know that each time you return you're strengthening your focus your steadiness calm and concentration and you may imagine your mind as a pool of water the surface is ripplings of distraction and comes with this movement ripples that radiate out and slowly the ripples begin to quieten and the water grows still and clear and calm again your mind is like the water your mind can settle and allow this focus and clarity to arise naturally and you may now become aware of this rhythm of this meditation of noticing of the drifting of the mind and you returning and anchoring with the breath before noticing again allow this rhythm to guide you this is the practice and each time you return you become more steady and the body allowed to ease and relax and as we come to the end of this meditation today remember that this repeated returning is the essence of this ancient tradition the Samatha and more you practice the more calm and clarity you can bring to your mind giving you greater focus and congratulate yourself for taking these precious moments out today as you allow your awareness to come back to the space that you're in wherever that may be bringing more awareness now to the sitting bones maybe giving your body a rock on that support beneath you and bringing this practice seeing if you can bring a little piece of this practice into every day namaste thank you for being with me and have a good day bye for now
