Peace and welcome.
Thank you for applying today's BALM.
This will be a 10-minute guided meditation to help focus your mind through visualization.
Just take a moment to settle into a position of comfort.
If you're in a chair or the floor,
Let's sit with a straight,
Neutral spine.
Let's imagine your head is a balloon filled with helium,
Eager to rise to the ceiling.
Let's bring a slight sway to the head and shoulders.
Embodying that lightweight gentleness of a balloon.
Now your breathing should find its natural rhythm.
I invite you to take a look around the room.
Gently blink your eyes,
Bringing them to a soft gaze or completely closed,
If that's comfortable.
As we begin our practice,
Let's start with a few deep inhales through the nose,
Followed by open mouth exhales.
On this next exhale,
Let's bring awareness to whatever is on our minds today and release it.
Feel it melting away,
Relaxing the body with each exhale.
Take a few more if you need.
Now let's allow our breath to find its natural rhythm.
And we'll bring our awareness to our mind.
Now the mind will be busy,
And that's okay.
Its job is to be constantly on and working for us.
But we'll learn how to master the mind through the breath.
For now though,
If it begins to wander,
Just let it.
And when you notice it's wandering,
Simply,
But with grace,
Bring awareness to the drift and focus.
And then softly bring it back to the breath.
To get us anchored,
Let's take some deep inhales through the nose.
But this time,
Let's count to five as we do.
And when we reach the top,
We'll slowly exhale for a count of five to balance.
For our visualization,
Let's focus in our mind's eye.
Envision an endless black void.
How deep does the blackness go?
Come to see a large pendulum.
As large as a house,
Floating before you.
With each inhale,
That pendulum swings to one side.
And with each exhale,
It swings to the other.
Long,
Sweeping swings that match the cadence of your breath.
And as we watch this pendulum swing,
Revel in the majesty of this enormous object,
Swinging slow and powerful and at your will.
Now see the mind as that pendulum.
See its size is in direct relation to how chaotic the mind can get.
As you master the swing of the pendulum,
So do you master the chaos of the mind.
Both the pendulum and the mind move at your will.
Bring your awareness back to the room.
Notice the sounds and smells around you,
The taste in your mouth.
Place your hands on your legs or your body.
Feel them.
And with all these senses back in your awareness,
Let's activate the final one by slowly opening your eyes.
Thank you for applying today's balm.
