Welcome to this short mindfulness practice created specifically for those who have great trouble in sitting still or calming the mind.
It could be that in the past when you have tried these practices that it just wasn't the right fit for you and your busy mind.
The practice that I have created for you today is short and involves physical movement so that we can exhaust some of the physical energy in hopes of helping to still the mind.
If you often feel like your mind won't settle,
That's okay.
This meditation will use movement and focused engagement to help your mind feel calmer and more centered.
There's no need to resist your thoughts.
Just follow my voice.
Let's begin.
Find a comfortable seated position.
You can sit on a chair,
On the floor,
Or even lie down if that feels better.
Place your hands in your lap or on your thighs.
And if it feels safe to do so,
Close your eyes or soften your gaze.
Take a deep breath in through your nose and let it out through your mouth.
Do that again.
Inhale deeply and exhale completely.
Now let's begin.
Start by gently tapping your fingers on your thighs.
Tap in any rhythm you like,
Letting your hands alternate or move together.
Feel the sensation of your fingers connecting with your thighs.
Notice the sound of the tapping.
Notice the sensation of your fingertips touching on the fabric of your thighs.
As you take a deep,
Slow breath in and out,
Let your breath match the rhythm of your tapping or just let them flow together naturally.
This small movement allows your body to release some of that extra energy.
Now begin to slow your tapping,
Making it softer and softer,
Until your hands rest still on your thighs.
Next,
We're going to use breath to energize and release the restless energy of your mind.
Take quick,
Short breaths in and out through your nose,
Like you're sniffing something quickly in and out.
Let's try that together for 20 sniffs.
Ready?
Go.
Now stop.
Take a deep breath in and let it out slowly.
Feel the stillness in the space after the movement.
Let's do that one more time.
Quick,
Short breaths in and out through your nose for 20 sniffs.
Ready?
Go.
Now stop.
Take another deep breath in and let it out.
Ah.
Notice if your body feels different.
Perhaps there's less tension or a bit more stillness.
Now we'll access gentle muscle tensing and releasing.
We'll use your muscles to invite calm into the body.
Start by clenching your fists as tightly as you can.
Hold for 5,
4,
3,
2,
And 1,
And release.
Feel the difference between tension and relaxation.
Now scrunch your shoulders up towards your ears and hold for 5,
4,
3,
2,
1,
And release.
Let them drop.
And finally,
Press your feet into the floor as hard as you can.
Hold for 5,
4,
3,
2,
1,
And release.
Notice how the energy may be softening in your body.
Now let's give your busy mind something to do.
Imagine every thought that arises in your mind as a small cloud floating across the sky.
As a thought appears,
Simply say to yourself,
1.
And when the next thought arises,
Say,
2.
Continue counting your thoughts silently as they come.
If you lose track of the number,
That's okay.
Just start over again at 1.
Let's do this together for just a few moments.
I'll let you know when the time is up.
Good.
Now gently let go of the counting and notice if your thoughts feel a little slower or lighter.
Now imagine a small candle flame in front of you.
This one will focus your attention on one thing.
Picture the candle flame,
Its size,
Its color,
And the way it flickers gently in the air.
With each breath you take,
See the flame growing a little steadier and a little brighter.
If your mind wanders,
That's okay.
Just gently guide it back to the flame.
Every time you inhale,
The flame will grow steadier and brighter.
And if your mind wanders,
That's okay.
Just bring it gently back and visualize the flame once again.
And now let the image of the flame gently fade away and notice if there's any stillness that has been left behind.
To end this meditation,
Bring your attention back to your breath.
Take a deep inhale and let it out slowly.
Take a moment to notice how does your body feel now compared to when you started?
Is there more stillness,
Even just a tiny bit more?
If not,
That's okay too.
This is a practice.
Celebrate your effort regardless of how your mind behaved.
Remember that you can return to any of these practices to help focus the mind or calm the mind whenever you need it.
This is all a process to find what works for you.
I wish you well in your future explorations.
Take good care my friends.
