When The Mind Feels Busy

A guided practice for when the mind feels busy or pulled in many directions. With breath and simple phrases, you are invited to gently let go of distractions and come back to a steadier state. A supportive way to create space for clarity.

Transcript

If your to-do list feels endless and your mind is spinning,

This short session will help you clear the mental fog and find your focus again.

Start by sitting comfortably,

Let your hands rest naturally and now close your eyes or lower your gaze if that feels better.

Let's begin with two slow deep breaths,

Inhaling deeply and exhaling slowly and again breathing in and letting it go slowly.

I want you to imagine that your thoughts are like the tabs open on your screen,

You've probably got too many open all at once.

So one by one I want you to begin to gently close them.

You don't need to solve everything right now,

You're just taking a moment for yourself to slow down.

So now bringing your attention to your breath and as we inhale and exhale we're going to focus on a word.

So as we inhale,

Repeat the word focus in your mind and then as you exhale you'll repeat the word release.

So inhale,

Focus,

Exhale,

Release,

Inhale,

Clarity,

Exhale,

Stress,

Inhale,

Calm and exhale,

Tension.

Letting your breath return to its natural rhythm,

Breathing in and breathing out.

I want you to silently repeat these phrases to yourself,

I can do one thing at a time,

I don't need to carry it all at once.

Right now I'm just breathing and just let that sink in,

I want you to sit for a few more moments still and quiet,

Allowing your breath to anchor you.

Breathing in and breathing out and when you're ready take one more deep breath in and slowly exhale and then gently bringing your awareness back into the room,

You're ready to return to your day with a greater focus and ease.