Hello,
This is Amy Ruthie and this is a meditation to help you bring calm to a busy mind.
Start by getting as comfortable as you can in whatever position feels right for you right now.
Get as comfortable as you can and then softly closing your eyes or a soft gaze is fine.
Start to deepen your breath here,
Inhaling and exhaling through the nose.
As you inhale,
Notice how deep in your belly it expands.
And as you exhale,
The belly falls back towards the spine.
So inhale,
Filling the belly with air.
And exhale,
Belly falls back towards the spine.
Inhale,
Belly expands.
And exhale as it contracts.
Just bringing your awareness here to your belly as it moves in and out as you breathe.
You're really feeling the breath deep in your belly here,
In and out.
Now moving to some square breathing.
I'll explain it and then we'll begin together.
So in a moment,
We'll inhale for the count of four,
Hold the breath for the count of four,
Exhale for the count of four,
And then hold for the count of four.
And I'll walk you through it.
Starting by inhaling for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold for four,
Exhale for four,
Hold for four,
Inhale for four,
Hold for four,
Exhale for four,
Hold for four.
And I'll leave you here to go through a few more cycles like that on your own.
Taking your time here.
And one more cycle through,
Taking your time here.
And now shifting your awareness to your mind and noticing how as we start this meditation,
What your mind is like right now.
Maybe you're feeling overwhelmed,
Maybe it feels chaotic or busy,
Messy,
Scattered.
Just noticing how your mind feels right now.
And if an image comes to you,
That's great.
Maybe for you,
It's an image versus a feeling or sensation.
Sometimes when I'm feeling overwhelmed,
The image that comes to my mind is a tornado,
A very fast-moving tornado.
So just noticing here how your mind is feeling,
Maybe what it looks like right now,
What it feels like right now.
And no judgment here,
Just noticing.
And now shifting your awareness to your mind.
And now shifting your awareness to the rest of your body and noticing if you feel tension anywhere in your body,
Maybe in your forehead or your jaw,
Your hips,
Your feet.
Just noticing if you feel any tension anywhere in your body along with this overwhelmed,
Busy mind.
Now shift your awareness back to your belly.
And as you inhale,
Imagine inhaling a very calming energy deep into your belly.
And as you exhale,
Send that calm energy directly to your mind,
Straight up the pathway directly to your mind.
And inhale calming,
Loving energy from the universe into your belly and exhale that energy straight to your mind.
Calming energy in,
Exhaling that to your mind.
And I'll leave you here for some time,
And I'll leave you here for some time to continue that pattern of breathing.
And please remember,
Like with any meditation,
Your mind will wander away.
That's very normal.
And when you notice that your mind has wandered away,
Try to very lovingly and very calmly bring your mind back to the object of your awareness,
Breathing that calming energy into your belly and exhaling it to your busy mind.
So we'll start now and I'll guide you back in a little bit.
And if your mind has drifted away,
That's okay.
Just bring it back.
Inhaling and exhaling that calming,
Loving energy.
And one more deep breath like that,
Inhaling calming energy deep into your belly and exhaling that calming energy to your mind.
And checking in with your mind and noticing if it feels a little more calm now.
Hopefully your thoughts have slowed down.
Maybe you're feeling more peaceful,
Calmer.
And now that the mind is more calm,
I invite you to ask your mind if it needs to share something with you today.
Maybe it feels that your to-do list is just too long.
Maybe you're overwhelmed at work and saying yes to too many things.
Go ahead here and ask your mind if there's anything that it needs to share with you now that it's feeling calmer,
Now that you're feeling calmer and ready to listen.
Just gently and lovingly asking your mind,
Is there anything that you need to share with me right now?
I'll give you some time here.
And hopefully you received an answer.
And if not,
That's okay.
You can always come back to this meditation later and ask again.
And now try to think of a way that you can help your mind achieve that goal.
Maybe it's that you sit in silence after this meditation or text a friend to set up a phone call later today to talk things through.
I'll give you some time here to think of an action plan to help your mind continue to feel more calm and more at peace with less swirling,
Less chaos.
We'll end this meditation with two sighs and one ohm.
And here we go,
Inhaling through the nose.
Exhale,
Sigh it out.
Exhale,
Sigh.
Inhale for ohm.
Ohm.
And thank you so much for practicing with me today.
And I hope that this meditation helped you find more calm and more peace,
More clarity,
More stillness.
And I hope that you'll return to this meditation anytime your mind is feeling chaotic,
Cluttered,
Overwhelmed.
And I hope you have a wonderful day.
Namaste.
