Digital Wellness: Calmness Is Strength

In mindfulness, we normally focus on relaxing and on bringing our attention to the breath. That will still be the focus of this meditation, but this session will begin to feel a bit more like your real life. During the meditation, there will be disruptive technology sounds. These disruptions give you an opportunity to practice responding mindfully to situations that regularly arise and cause you to hit the panic button.

Transcript

Begin by taking a deep breath.

Find a comfortable seated position on a chair or pillow.

Make sure that your back is straight but your shoulders are relaxed.

You may place your hands on your knees or on your lap.

Today's meditation is going to focus on the breath.

You will be breathing naturally,

Allowing yourself to observe the rhythm and quality of your breath as it flows into and out of your body.

As we meditate,

You will begin to hear some interruptive sounds.

If you notice those sounds interrupting you,

That is okay.

Rather than be frustrated or angry with yourself,

Simply notice that you are distracted and take your attention back to your breath.

Becoming distracted is completely normal.

The practice today is to continue bringing yourself back to the breath after your mind wanders.

Take a few breaths and settle into a state of relaxation.

For the first series of breaths,

We are going to be taking air in through our noses and out through our mouths.

Breathe in through your nose.

Breathe out through your mouth.

Breathe in through your nose.

Breathe out through your mouth.

Breathe in through your nose.

Breathe out through your mouth.

Continue on your own.

Breathe in through your mouth.

Breathe out through your mouth.

For the next series of breaths,

We are going to be breathing into and out of our mouth.

Breathe in through your nose.

Breathe out through your nose.

Count one.

Breathe in through your nose.

Breathe out through your nose.

Count two.

Continue on your own.

Breathe in through your nose.

Breathe out through your nose.

Breathe in through your nose.

Breathe out through your nose.

Breathe in through your nose.

To finish today's practice,

We are going to take three deep breaths in whatever way feels most natural for you.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Take a moment to transition back into an awareness of your surroundings.

Wiggle your fingers and toes.

When you are ready,

Slowly open your eyes.

Thank you.

Calmness is strength.

Reviews

Absolutely amazing!
I needed this even more than I was aware of!

Thank you ever so much!

❤️❤️❤️Greatest Love!❤️❤️❤️

Monica

Very clever idea and a most useful practice. Thank you 😊

I found this to be a very interesting meditation! I had no idea how easily my intention can be interrupted and my response is not that of peace. I will practice this!!!

Totally awesome! Great idea, meditating through those everyday sounds. 🌟

Wonderful guided meditation using real world examples of distractions

Very unique meditation. Love it !

It helped me so much!🙏🏻😊

Though, I hate those interruptions & distractions. Thanks for the realism. Peace✌ Shalom💃Namaste🐒

Definitely different but true

That was interesting - I have an iPhone and I got the familiar feeling in the pit of my stomach on hearing the iPhone sounds even though I don’t have those ringtones any more! But I got no feeling with (what I assume to be) the android sounds! Conditioning… very good, thank you 😊

Thank you for this helpful practice.

I could’ve done without all of the iPhone ringtones in the recording ...I understand what you were trying to accomplish... but it wasn’t necessary...Thank you and ...Namaste

Great meditation to help deal with the distractions in our every day life

Excellent practice to truly stay present and calm through life!

Wow. In the moment I hated the distraction sounds of technology of this meditation but now I feel like I can better handle them during my day. Thank you! 🙏💕

Brilliant idea for a meditation! Thank you.

Challenging. I will revisit.

This is EXACTLY what I need to practice. Thank you for sharing this with us! Blessings!