Hi my friend,
My name is Samantha.
As you go about your day,
You may notice that your mindfulness practice gets further and further away from your awareness.
The mind might go on autopilot for hours on end.
This can sometimes result in feelings of anxiety,
Or rapid thinking,
Or even increased heart rate.
You can always use this practice of stilling the mind to help settle yourself back into a calm awareness.
When you're focused and relaxed,
You're more productive and able to better attend to your experience.
So let's stop what you're doing and set aside a few minutes to practice,
And then take notice how this feels in the mind at the end.
So let's get settled in and close our eyes,
Or just take a soft gaze.
Now let's take a deep breath in and a long breath out.
If thoughts about chores,
Tasks,
Or the future arise,
Just notice that they are present.
Utilize the breath to help relax the body.
As you inhale,
Invite in relaxation.
And with the exhale,
Allow the muscles in the body to relax.
Recognizing that although the mind may not always do what you want it to do,
It is the mind that always gives you the experience of joy,
Pleasure,
And gratitude.
Now let's begin by offering the mind a few phrases of love and kindness with the intention of building a gentler relationship with its thoughts.
You can use the phrases,
May my mind be at ease,
And may I be at ease with my mind.
Continue repeating these phrases directed them toward the mind.
Use these phrases in your head as an object of awareness.
So again,
May my mind be at ease,
And may I be at ease with my mind.
You can continue to repeat these within your head or out loud,
Whatever is most comfortable to you.
Try to hear the words in your head and connect the meaning of the phrase.
So when you notice your mind with words such as being agitated,
Or anxious,
Or sad,
Or however you are feeling right now,
Just pick one word associated with it,
Whatever present to you right now,
And then return to these phrases.
And continue with the repetition of these phrases.
Remember to be gentle,
Not forcing,
Not straining for you to concentrate.
Just continue to direct your mind.
May my mind be at ease,
May I be at ease with my mind.
So just breathe gently,
In and out,
And if you find that the mind wanders off,
Just notice it and gently bring it back again to these phrases.
May my mind be at ease,
May I be at ease with my mind.
Now take three deep breaths,
Breathe in,
And hold,
And exhale.
Breathe in a second time,
And hold,
And exhale.
For the last time,
Breathe in,
And hold,
And exhale.
And when you're comfortable,
Slowly open your eyes.
When you're ready,
Come back to the environment.
Get ready to go back to the day,
Being mindful,
Being present,
With your mind at ease.
Take care my friend.
