Welcome.
This meditation is a sanctuary for a busy mind.
A practice designed to dissolve the patterns of overthinking and creating space for clarity to emerge.
You don't need to stop your thoughts or fight with your mind.
Today we will simply learn to soften our focus and allow them to release on their own.
Find a comfortable seated position.
One that allows you to feel both relaxed and alert.
Rest your hands in your lap and gently close your eyes.
Let's begin by acknowledging the state.
Of your mind right now.
Without any judgment take a deep breath in and out.
And as you breathe out,
Simply acknowledge the mental energy.
You've brought with you into this moment.
Another deep breath in and out.
Accepting it all and a long slow breath out giving yourself permission to set it down for the next 10 minutes.
Bring your awareness to the screen of your mind.
You may notice thoughts looping,
Planning,
Worrying or replying.
See if you can step back and become the observer.
Watching these thoughts as if they were clouds passing in the sky Some are dark and heavy,
Others are light and wispy.
Your steel,
Blue sky behind them all.
Now let's try a different approach.
I invite you to imagine all of your circling thoughts,
The worries,
The to-do lists,
The mental chatter gathering together.
See them coalescing into a single,
Solid object.
Perhaps it's a tightly wound ball of yarn or a dense,
Crystallized cube of sugar.
Feel its texture,
Its weight,
Its sharp edges.
This is the physical representation of your overthinking mind.
Now in your mind's eye gently place this object into a large clear bowl of warm still water.
The water represents the calm awareness of your deeper consciousness.
For a moment just watch the object as it sits in the water.
It is separate,
Hard and defined.
As you continue to breathe.
Slowly and deeply watch what begins to happen.
The warm water begins to work on the object.
The sharp edges of the crystal start to soften.
Tightly wound yarn begins to loosen its grip.
With every exhale,
Imagine a bit more of the object dissolving into the water.
You don't have to force it.
Water's nature is to dissolve.
Your awareness's nature is to bring peace.
Just watch as the thoughts lose their structure.
The stories begin to blur.
The urgency fades.
The crystal is becoming cloudy.
Its form slowly melting away into stillness of the water.
Continue breathing and watching notice the water becoming slightly cloudy as the thoughts merge within it but notice also that the solid heavy object is disappearing It no longer has the power.
It no longer has a grip.
It is simply becoming one with the vastness of the water.
Breathe in and feel the stillness.
Breathe out and watch the last remnants of the object dissolve completely.
The water is now perfectly clear again.
But it holds the essence of what was released,
Transformed into neutrality,
Into peace.
Rest your awareness here in this spacious clarity.
This is the state of your mind behind the chatter.
It is always present,
Always available to you.
This is the space where insights arise,
Where peace resides.
There is nothing to do and nothing to figure out.
Simply be in this clarity.
Feel the quiet in your mind.
And notice how it translates to a quiet in your body.
A softness in your shoulders,
Your jaw,
Your belly.
This is your natural state.
Gently begin to bring your awareness back to your physical body.
Feel the chair or cushion beneath you.
Notice temperature of the air on your skin.
Take a deep,
Refreshing breath in.
Breathing in this newfound clarity and as you exhale know that you carry this spaciousness with you into the rest of your day.
When you feel ready.
Softly open your eyes.
Welcome back.
