Henley.
Thank you so much for joining me.
My name is Mark.
Sometimes the mind reaches a point where it has simply taken in too much.
May have moved through most of the day responding,
Checking,
Reading,
Listening and thinking without much space between one thing and the next.
.
.
And perhaps you're listening to this on the very same device that has been carrying so much of that information.
For the next few minutes though.
Let your phone have a different job.
It doesn't need to bring you anything new.
You don't need to answer anyone right now.
Just for a little while.
It can simply play this meditation while you give your attention somewhere quieter… if you can.
Put your device on,
Do not disturb and place it beside you.
Them find a position where your body feels properly supported.
You can keep your eyes open for now.
Before turning inward.
Take a moment to notice the room around you.
Let your gaze settle naturally,
Rather than searching.
Notice where the light falls.
Let your eyes rest on one ordinary object for a few seconds.
See its shape and its place in the room,
Then become aware of the surface that is supporting you.
Feeling the weight of your body.
Meeting the Chair the bed or the floor.
Rather than holding yourself quite so firmly.
Allow that support to take more of your weight.
Now,
Listen.
You don't need the room to become silent.
Notice.
One sound,
That is.
Already reaching you.
And let it be heard without needing to identify it or do anything at all with it.
And when you feel ready.
Allow your eyes to close or lower your gaze.
Bring your attention.
Towards your breathing.
Taking a comfortable breath in through your nose,
Then breathe out slowly through your mouth,
Again.
Breathe in.
.
.
And let the exhale take it's time.
Once more,
Steady breath in,
And an easy breath out.
Now allowing your breathing to return to its own natural rhythm.
You might let each exhale remain slightly longer but there is no need to control it bring your awareness around your eyes,
They may have spent so much of this day moving rapidly across screens,
Faces,
Reading words and scanning surroundings.
Let the small muscles around them stop working quite so hard.
Allowing your eyes to rest fully behind your eyelids.
Moving your attention to your jaw now,
Notice how it feels before you change anything.
If your teeth are pressing together.
Let them separate slightly… feeling the muscles around the mouth,
And cheeks become less active,
Now,
Notice your shoulders,
Feel where they are sitting.
And on your next exhale.
Allow their weight to drop naturally.
Rather than deliberately pushing them down.
Bring your attention into your hands.
Feel each hand resting exactly where it is,
For these few moments they don't need to type,
Tap or reach for anything Let the fingers remain still.
Then notice the movement of your breathing lower in the body.
Feel the belly gently respond as the breath comes in,
And goes.
You don't need to make that movement deeper,
Just simply follow it.
For a few breaths.
Your mind will probably continue producing thoughts.
It may remind you about something you need to do later.
It may replay a conversation or pull your attention towards something you haven't checked yet.
And if you notice that happening,
It's okay.
You don't have to finish the thought.
Just return to the physical sensation.
Of breathing.
Feeling warm breath arrive.
And feeling it leave.
Now allow listening to become your main point of attention,
Rather than taking in the whole soundscape at once,
Notice whichever sound reaches you the most clearly,
Hear it without following it.
If it fades,
Allow it to fade another sound will eventually appear by itself.
Keep listening in this way,
One sound at a time.
Your attention doesn't have to move as quickly as the world often asks it to do.
Right now,
You can stay with a single experience long enough to actually feel it.
The breath moving.
Your body being supported.
Sounds appearing and then passing.
And whenever your attention races ahead again.
Gently bring it back into the room,
Feeling the weight of your body.
Notice the breath.
And listen.
To what is actually happening around you.
You don't need to reach a perfectly calm state before this practice has been worthwhile.
And perhaps your mind is still active,
Perhaps you can still feel some of the tension in your body.
Just notice whether the pace inside you has changed at all.
Maybe you find you're responding a little less quickly to every thought.
Maybe your attention feels less scattered.
Or perhaps you have simply spent several minutes without asking your mind to process anything new.
Begin to deepen,
Your breathing slightly.
Feel the surface beneath you again,
Notice the room around your body.
Moving your fingers and your toes.
And when you are ready,
Allow your eyes to open.
And before reaching for your phone,
Stay exactly where you are.
For another few seconds,
Let your eyes adjust.
Look around the room and feel yourself here.
The messages,
Information and demands of the day will still be there when you return,
But you don't have to meet them all at once.
You can allow your attention to move more slowly.
And for now.
You've given it.
15 minutes or so to come back to where you actually are.
Thank you so much for joining me today.
Have a beautiful rest of your day.
Go in peace.
Namaste.
