Welcome to the In Body Meditation Series with Jamie.
On this episode we will concentrate on how to quiet a busy mind.
For this exercise you will need a pen and a piece of paper.
Have your pen and paper sitting in your lap or somewhere easily to reach.
Finding your comfortable position.
Just slowly bring your awareness into your body.
Finding the weight of the body and where it is positioned.
Staying upright but not with an overly tense posture.
Allowing your shoulders to relax.
Now closing the eyes.
Really coming and relaxing into your body.
As you concentrate on your breath,
Finding a nice deep natural rhythm.
I will explain the exercise.
Your pen and paper can be used whenever you are having a repetitive mental pattern.
Especially at the start of the day our minds tend to be busy telling us what we have to do.
So to easily quiet the mind you can very mindfully open your eyes,
Take your pen,
Write your thought down,
Put your pen down and close your eyes and start exactly where you left off.
This in itself is a meditative practice.
The act of opening the eyes,
Taking the pen,
Writing your thought down,
Putting the pen down,
Closing your eyes again.
This can all be done mindfully and can be a meditation in itself.
Keep working on your breath now,
Bringing awareness into your body,
Any feelings.
And now for the next period of silence,
If you have anything coming up in your mind repetitively,
Not forcing thoughts but just observing and knowing they are there,
Feel free to take them off your mind by writing them on the paper.
And then coming back to your breath and your body.
Here the act of writing down,
Putting pen to paper allows the thought pattern to just disappear.
As you know it's not going to get lost.
You don't have to remember anything.
You can just let your mind be free.
Allowing your attention to the muscles in your body with a nice steady relaxed breath.
Quickly scan through your body.
Just allowing yourself to melt a little bit more into your position.
Can you relax anymore?
Allowing the shoulders to drop.
Allowing your eyes and your facial muscles,
Your jaw to relax.
Getting clenched here.
Your arms just to be free.
Your chest and back.
Relaxing with every in and out breath a little bit more.
Allowing the weight of your body against the floor,
The ground,
The bed.
Resistance,
The support you get.
You are supported.
Now bring your attention to your heartbeat.
Just feeling within your body.
Where can you feel your heartbeat?
Anywhere in the body.
Anywhere that comes up.
Slowing down the breathing.
Slowly connecting deeper and deeper within.
Observing deeper and deeper within.
How much can you feel?
The blood flowing through our bodies giving us life.
Just connecting with this and following this with appreciation.
Really sitting with that feeling.
Slowing everything down.
Connecting.
Move your concentration down to your belly.
Is your belly relaxed?
On the out breath are you fully relaxed?
Is your belly fully let go?
Just opening and opening the belly.
Just allowing it to be fully relaxed.
Often we hold our bellies tight.
Fear,
Anxiety,
All gets held in the belly.
So really allowing your belly to fully relax with the out breaths and in breaths.
Allowing it to fill up fully and then release fully.
Just observing and giving thanks and gratitude for everything it does day to day.
Unconsciously it moves and digests and processes our food and produces serotonin to make us happy.
Just giving thanks and gratitude for this process that happens so naturally.
Taking some deep breaths.
We are grateful.
Thank you for the happiness you bring me.
This positive relationship will help encourage a good chemistry in your body.
What you think you become.
Now taking some deeper breaths in and out,
We will start energizing the body.
Deep breath in and out.
Bringing your awareness to your heartbeat.
Watch your heartbeat rise.
And your blood flow increase.
Feel energy come up from the belly.
Up to the heart rising,
Energies rising.
Keep moving with deep breaths.
Ease rising up.
And if you feel it,
Push the energy up past your heart.
Up into your head.
Clearing through your throat.
Up into your head.
And feel the light come in,
In between your eyes.
The third eye is activated.
Keep working with these deep breaths.
Feeling the heartbeat.
Feeling your belly.
Feeling the energy that your body has.
Take three more big breaths in and out.
And then relax.
To finish I want you to come up with your own positive affirmation to tell yourself.
Something that you know you have.
A gift you have.
Something simple.
Or maybe something more specific.
I am confident.
I am strong.
I am energetic.
I have everything I want already.
Repeating this like a mantra.
Feeling that energy in your body connecting the positive mental voice.
With the energy in your body you are strong.
You are strong.
Now bring your attention back into your room.
Opening the eyes.
Feeling the energy.
Feeling your strength.
Feeling whatever it is you are working on.
And just trying to carry on this mindfulness into your day.
Did you write anything down?
You can look to organize,
To free yourself from these.
To carry on the mindful picking up of the pen.
Bring things down,
To bring that to your breakfast and lunch.
Full concentration on what you are doing.
Present moment awareness.
These little small present moment exercises will work towards bringing more presence in your life.
And using a pen and paper to jot down repetitive thoughts will help ease your mind.
So please do continue doing this throughout the day.
I hope you have a lovely day.
Thank you.
