Resting the mind.
Although you cannot always control the mind,
You can encourage it to be more at ease.
Trying to do this will help you respond rather than react to your thoughts and emotions.
This practice gives you the opportunity to train your mind to slow down when it becomes overactive and helps you practice ease and relaxation instead of perpetuating those difficult mental states.
You can sit upright or lie down for this practice.
If you are experiencing anxiety or stress in this moment,
Lying down may encourage relaxation.
Take a few deep breaths.
Inhale,
Filling your lungs completely.
Hold your breath for just a second or two and then exhale slowly.
As you let the breath go,
Try to empty the lungs slowly and completely.
Recognize that you cannot control every thought that arises.
Connect with your intention to relax your mind.
If thoughts are present,
Just leave them be.
Offer yourself two simple phrases of kindness towards the mind.
May my mind be at ease.
May I be at ease with my mind.
Again.
May my mind be at ease.
May I be at ease with my mind.
Synchronize these phrases with your exhale,
Offering one phrase every time you breathe out.
Enter each word and try to connect it with your own intention to care for your mind.
Inhale,
Filling your lungs.
Hold.
Exhale slowly.
May my mind be at ease.
Inhale.
Hold.
Exhale slowly.
May I be at ease with my mind.
When the thinking part of your mind starts up,
And it will,
Come back to the breath and the phrases.
You're still doing it right.
Even if you can say only one phrase before your mind wanders off,
You are still moving toward relaxation by continuing to practice.
Take a few moments to practice.
Take a few moments to practice.
Good.
When completing this exercise,
Allow your eyes to open and return to the activity of your daily life.
Be sure to watch your mind during the day.
Notice when it becomes uncomfortable or agitated.
And then quietly,
Comma,
Privately,
Because no one will notice.
Repeat the phrases to yourself.
