If things feel busy,
If your mind's racing,
If there's a lot going on,
That's okay.
Bring it with you.
Because when life speeds up,
The mind tends to do the same,
And the feelings follow close behind,
As we try to run ahead,
To figure everything out,
To solve everything before it even happens.
And that can feel exhausting.
I know that feeling all too well.
So for now,
Let's do something else for a few minutes.
Let your body settle into whatever position you're in.
Sitting,
Lying down,
Doesn't matter.
Bring your attention to your breath.
Just notice the breath as it is.
Feel the breath flowing in.
Feel the breath flowing out.
You might choose to take a slightly deeper inhale.
Or a longer exhale.
Just do what the breath wants to do.
But just keep your full attention on each breath.
And as you breathe out,
Maybe allowing the body to soften just a little bit more.
And as your breath finds its own rhythm,
Then bring your awareness to your body.
Noticing any sensations that you feel.
Any strong sensations,
Any more subtle sensations.
Maybe there's a tightness or a warmth.
Or a pressure in the chest or the stomach or in the jaw.
Notice what you find.
Put your attention on the sensations that you find.
Not forcing anything,
Not trying to change anything.
Notice how you're feeling.
On your next exhale,
Let your shoulders drop just a little.
Notice any tension in your jaw.
Allow the jaw to unclench,
Maybe wiggle it around a little if you like.
Taking an interest in how you're holding yourself right now.
Checking for any tension around the belly and the chest.
As you exhale,
Letting that tension soften ever so slightly.
But if nothing changes at all,
That's completely fine.
And as you notice the body and the breath,
You'll be able to let go of any tension.
Your mind may wander off from time to time.
That's okay,
It's just your brain braining.
When you notice your mind has wandered,
Invite it back to the body,
To the breath.
And then begin to notice what's happening between your ears.
How's your mind?
Notice that there are thoughts,
Or notice that there are no thoughts.
And maybe if you're thinking,
Maybe the thoughts are moving quickly,
Jumping from one thing to the next,
Trying to anticipate your next move,
Your next decision.
That's okay,
It's just an overzealous defense system that's doing its best for you.
See if you can take a little step to one side.
Observe those thoughts,
Rather than getting pulled deeply into them.
Notice them.
Notice them again.
As they arise,
Notice them as they pass on by.
Or notice if they spin around and around and around.
Maybe one thought is strong,
Keeps coming back.
Or maybe as soon as one thought quietens down,
Another one appears,
And then two more.
It's just what the mind does.
The more pressure we feel,
The more the mind will speed us along to its next great idea.
Notice that.
Be interested.
And then see if maybe you can allow everything,
Everything that's here,
Just to be here.
Your thoughts,
Your feelings,
Any sensations in the body.
Letting it all exist.
That wonderful mixture that makes up each moment without pushing it away.
And without judgment.
Maybe there's part of you that wants to fix this or fix that.
Or figure everything out.
And that's okay.
Notice that desire to fix.
Just know that for now,
You don't have to.
You can let that fixing part of you take a little break.
You're not losing control,
You're just putting things down for a moment to take some rest.
If anxiety is present,
Just be aware that anxiety is present.
It's just energy,
Just movement,
Passing on through,
Through your wonderful,
Miraculous being.
It's all okay,
It's all allowed.
For these few minutes,
You've got absolute permission to stop,
To stop trying to solve anything.
Just sit with it all.
It keeps changing moment to moment.
Breathe,
Breathe into it all.
Allow it all.
Make friends with it all.
And now we're going to bring the attention to a single focused point.
Bring your attention to the center of your forehead.
Rest your attention there.
With no tension.
Let this become a steady point of focus.
Maybe there's a sensation there,
Or maybe nothing at all,
That's okay.
If your mind drifts,
Bring it back again and again to the forehead and to the breath.
Let this be your anchor.
Steady.
Simple.
Maybe you'll imagine a soft light glowing there.
A kind light.
A friendly light.
Glows a little brighter as you breathe in.
And radiates through your being as you breathe out.
Stay here a moment longer.
And from this place,
We'll begin to introduce a few simple positive thoughts.
Some steady,
Supportive ideas.
Maybe repeat them to yourself,
Or just dwell on these thoughts,
These ideas.
Whatever's going on in my life.
I don't need to solve everything right now.
One step at a time.
I can handle this.
I'm going to let things unfold in the present moment.
I bring my attention within.
I notice and I allow.
Everything is happening just the way it should.
Maybe rest your attention on one thought or phrase that stood out to you most clearly.
And notice how it feels in your body to gently hold that thought for a while.
If the mind pulls away,
Welcome it back.
The forehead.
The breath.
And simple,
Positive thoughts.
Maybe you'll allow yourself a soft smile.
And you'll stay here a while longer.
Be with any positive thoughts that are coming up strongly in your mind.
Or just stay with the breath,
The forehead,
The light.
Maybe beneath it all,
There's a little more steadiness.
A little more peace.
Rest here a while.
Nothing to do.
Just be.
And now slowly,
Begin to widen your awareness again.
Feel the surface beneath you.
The space around you.
Any sounds that you can hear.
Take a deeper breath.
And let it all go.
And when you're ready,
You can open your eyes.
Take it slowly.
What might you take with you from this meditation into the rest of your day?
Thank you for joining me.
And as I leave you now,
I'm sending you peace.
I'm sending you love.
And I'm sending you happiness.
For the rest of your day.
