Welcome to Pure Life Therapy and this guided meditation for shifting yourself out of a brain fog and into a more focused and clear mindset.
Throughout the meditation you are invited to close the eyes or have a gentle gaze forward if that is right for you.
Meditations can be done sitting up,
Lying down or even standing,
Whatever it is that works for you in this moment.
This is your time to find comfort,
Relaxation and rejuvenation.
It's your time to refresh the mind and awaken the senses.
Throughout the meditation if at any time you find the mind is wandering,
Simply smile at yourself and return the focus back to the breath or to the guidance.
Now let's begin by making sure we are comfortable.
Shifting the body in any way needed.
And when you are ready gently closing the eyes or softly gazing forward.
Let's start by taking three deeper than normal breaths.
Inhale and on the exhale letting go of any thoughts or worries.
Inhale,
Exhale shifting the body in any ways needed.
Inhale,
Exhale knowing you are exactly where you need to be in this moment.
Returning the breath to a natural rhythm and gently bringing an awareness to the physical sensations of the breath.
Inhale through the nose,
Feeling the air filling the lungs.
And then exhale slowly through the mouth,
Focusing on the gentle wave of movement that each breath brings.
Inhale,
Feeling the chest and abdomen expand.
Exhale,
Feeling the gentle contraction of the chest and abdomen.
Inhale,
Exhale.
Inhale.
Taking these next few moments to keep the attention on the physical sensations of the breath.
Noticing the sensation of the breath as it enters and leaves the body.
Feeling the rising and falling of the chest or the expansion and contraction of the belly.
Letting go of any distractions and simply being present with your breath in this moment.
Continuing to breathe,
Shifting the awareness of the sensations in the body.
Noticing the contact points of the back,
Sit bones,
Hands,
Feet.
What are they touching in this moment?
Perhaps observing material,
Texture,
Temperature.
Taking these next few moments to be curious about what it is the body is in contact with.
Releasing the focus on the physical sensations and with the next breath visualizing yourself in one of your favorite spots in nature.
If many favorite spots come to mind,
Simply pick one.
Imagining yourself sitting,
Standing or lying down in your favorite nature spot.
As you are in your beautiful and natural area,
Feeling the elements around you.
Noticing the light in the sky.
Gentle breeze on your skin.
The sounds of birds.
Leaves.
Wind.
Animals.
Or even bugs.
Taking the next moment to revel in these sensations and observations.
When you are ready,
With the breath,
Visualizing a soft,
Warm,
Golden light surrounding the head like a gentle halo.
This refreshing light represents clarity and focus.
Breathing and visualizing this warm and revitalizing golden light surrounding your head.
With each breath,
Imagining this light expanding.
When you are ready,
Taking in deep breaths of this healing,
Centering,
Grounding,
Energetic light.
With each breath,
Clearing away the fog that surrounds the mind.
Allowing yourself to be aware,
Centered,
Grounded and present.
Acknowledging the brain fog and then gently releasing it with each exhale.
Picturing the fog dissipating like mist in the sunlight.
Breathe in clarity,
Breathe out the fog.
Inhale clarity,
Exhale the fog.
Inhale clarity,
Exhale the brain fog.
If the mind starts to wander back into the fog,
Gently guiding it back to the present moment.
Using the breath and the image of the clear blue sky to anchor the focus.
Continuing to breathe,
Envisioning the clear,
Bright sky above you.
Imagining the fog lifting and revealing the open expanse of the sky.
Feeling a sense of spaciousness and openness in your mind.
Now,
Bringing the attention to the present moment.
Engaging your senses by noticing the sounds around you.
The feeling of the air on your skin and any sounds or sense in the environment of your favorite nature spot.
Allowing these sensory experiences to ground you in the now.
If your mind starts to wander back into the fog,
Gently guide it back to the present moment.
Using the breath and the imagery of the clear sky to anchor your focus.
When you're ready,
With the breath,
Releasing the visualization of your favorite nature area.
And directing the attention back to the physical sensations of the breath.
Noticing the breath flowing into and out of the body.
Observing the sensations of the chest and abdomen rising and falling.
Taking a deeper than normal breath and observing with gratitude the feeling of rejuvenation and clarity that is in this moment.
When you're ready,
With the breath,
Directing the attention back to the physical body sitting in the position that you're in.
Noticing the breath flowing into and out of the body.
Observing the following sensations of the chest and abdomen rising and falling.
Taking a deeper than normal breath and observing with gratitude the feeling of freedom and lightness that is in this moment.
Reveling in your revitalized,
Rejuvenated,
And whole energy.
Keeping the focus on the physical sensations of the body.
Starting to shift in any way needed.
Perhaps wiggling the fingers and toes.
Moving the hands and feet.
And when you're ready,
With the breath,
Gently opening the eyes.
