Welcome to this clear mind meditation by Gabriella Dimori.
I'm so glad you're here.
Start to settle your body.
And start to lengthen and extend your breath.
As we start to settle into this practice that will guide us away from our thoughts.
And into a safe and calm place within our body.
So taking breath into your body through your nose.
And allowing your belly and your chest to become full with breath.
Letting that breath go as you exhale out through your nose or your mouth.
And as we start this practice,
You'll notice that your breath is quite short.
And stock and shop.
Just give yourself some time to lengthen each breath a little more with each cycle of inhalation and exhalation.
Allowing yourself time to settle and just move into a state of being.
Rather than thinking.
And as your busy mind keeps trying to gain your attention.
I want you to start practicing just saying,
I'll come back to you later.
And in the space in between needing to talk back to your mind.
Just bring your awareness back to your breath.
And even if there's only one small moment of awareness on your breath,
And the rest of the time you're telling your mind,
I'll come back to you later.
That's okay.
Just do your best to settle and keep looking for the moments in between thoughts when you can come back to your breath.
I'd like to invite you to acknowledge that.
You've been having a hard time lately.
And that your thoughts have been stressful and impactful.
And I've been causing you some distress.
Allowing ourselves to remember that thoughts are not facts Your thoughts are not truths.
And thoughts are not instructions for what we have to do or not do.
And as you keep breathing deeply and allow that breath to continue to lengthen and become more easeful.
Start to create a picture that may represent the state of your mind and all of those thoughts.
What image or picture or visualization could you use to summarize the state of your mind today?
And it may be a scrambling of words.
Or many lines going in different directions.
The mind may be represented by a busy highway.
Or a bucket of water overflowing.
Just allow your creative mind to come through and bring a visualization through that just represents what your mind has been like today.
And while it can be stressful to even think about thoughts,
As we continue this practice,
Do your best to keep breathing deeply as your anchor to this practice.
Doing your best to not get into any stories or follow any trains of thought.
We're practicing just simply noticing that our mind is busy.
And chaotic and overwhelmed without getting into the details of what the mind wants to say.
Or tell us.
Or try to make us worry about.
Take another deep,
Slow breath in.
And after your next exhalation,
I'd like you to switch the image of your mind to being a cool and clear and white,
Empty space.
It's almost like visualizing your mind as an empty.
.
.
White.
Container.
Might feel like a peaceful cloud.
Or that feeling of walking on an empty,
Endless beach,
And it's all for yourself.
You may even like to visualize cool,
Clear water running through your mind.
Or simply a calm,
Bright light.
That shines a light on any darkness or difficulty or thoughts still racing in the mind.
And every time you breathe in,
Just do your best to intensify and exaggerate this visualization and feeling of the mind space becoming clear.
And white.
And empty.
And as you exhale,
Exhale any dark,
Foggy,
Busy,
Chaotic energy out through the mind,
Out through the body as you exhale deeply and completely.
Breathing in this light,
White,
Clear energy as you breathe in,
Allow it to infiltrate.
And change the mind space.
Use your exhalation to breathe out any fogginess.
Dark color.
Stress.
Unnecessary thoughts as you take long,
Slow exhalations.
Just continue this in your own time breathing in lightness Breathing out everything that remains stuck.
And unuseful.
And not of this present moment.
And although the mind tells you that it's not okay to stop thinking,
That there's important things it wants you to listen to.
Don't take the bait.
Will come back to the mind later.
Just keep breathing in this sense of clear space.
Breathing in spaciousness and lightness.
And breathing out darkness and distress.
Just do your best.
Throughout the next few cycles of breath.
Send this white light colour to every part of your face.
Brain.
And your face.
The back of your skull.
Send that color and spaciousness down your neck.
And your throat and over your shoulders.
Allow your shoulders to drop.
Your arms to become heavier,
Your hands to feel free.
Keep breathing in this sense of lightness,
Clearness,
Spaciousness.
And as you exhale,
Send that colour now down to every part of your body.
Sending it down like a wave of relaxation.
A wave of peace.
Send that wave of relaxation and peace all the way down the body until you reach the tip of your toes.
Bringing yourself a sense of peace.
And calm.
And stillness.
Each time the mind tries to get your attention or pull you back into a story,
Just return your awareness to this visualization of this white,
Clear,
Spacious light emanating from your mind.
Every part of your body.
From the tip of your head to the tips of your toes.
All throughout the front of the body.
Down the back of the body.
Completely encasing every side of you.
Just allowing yourself to be thoughtless and thought free for a few more moments.
You Let us remember that it is okay to be without thoughts.
It is okay to drop your thoughts for a little while.
In fact,
It is good for you.
It's nourishing for you.
Will help you move forward throughout the rest of the day with more peace.
And ease.
And calm.
We're going to close this meditation in a moment.
So take this opportunity to have a few more cycles of beautiful long restful breaths.
And commit to approaching the rest of your day from this more settled state.
Calm and peaceful state.
Just coming back to the room when you're ready.
Taking a moment to notice the difference between how your mind and body feel now.
And bring yourself back to full awareness when you're ready.
