Hi everyone.
So this is going to be a meditation focusing on quietening the overactive mind.
For when we feel overwhelmed,
When we have many thoughts racing through our minds,
And when it's hard to slow down,
Pause,
Take a break,
And when we know that we need to check in with ourselves,
With our bodies,
And I'll be guiding us through our senses to just connect in with this present moment.
As we gently bring our attention to our body,
Our mind can begin to quieten.
So I'd just like to invite you to find a quiet space,
Somewhere you can just relax.
Maybe you're sitting,
Maybe you're lying down,
Or maybe you're standing up.
And when you get to where you are comfortable,
Just taking a couple of deep breaths right into the belly,
Feeling your body expand,
And then on the exhale just going ahead and releasing that outer mouth,
Taking a few deep breaths in through the nose,
And out through the mouth.
Just allowing your whole body to just relax into the space around you,
Gently closing your eyes if that feels available,
And just noticing if you can hear your mind racing,
Almost allowing yourself to unplug from the thoughts,
Almost being the viewer at a cinema or someone watching a performance,
Allowing yourself to be that observer from the thought.
And knowing that it's quite human to get lost in thought,
Go over something many times,
But during this practice we're just gonna bring our attention back to the senses that lead us through to our breath and to our body.
And so if you get distracted,
You start thinking,
That's okay,
But just reminding that you can always just come back,
Allow the distraction and come back to the sensations in your body.
So we will start by listening,
Hearing any sounds that are in your vicinity right now,
And without bringing our thoughts to it or defining what we hear,
Just allowing that sound,
That vibration to move through you,
Maybe it's the sound of your breath,
The sound of birds outside,
The sound of chatter in different places around you,
And without judging,
Without trying to control,
Just allowing whatever sound is present in your vicinity right now,
The soundtrack of your life right now,
Trusting that it is perfect,
Whole and complete,
Exactly as it is.
And once again bringing that observer mindset,
That you are observing life,
Practicing observing what is.
Noticing there may be sounds that are really far away and sounds that are really close,
Sounds that may be inside of you,
And sounds that may be external to you.
Just allowing that sound to be a sound,
Receiving it gratefully with your ears,
Just noting it without expectation,
Judgement or control.
Just bringing a playful inquisitive practice to sound and to our senses.
Alright,
And then we'll just move to the sense of smell,
It doesn't necessarily need to be something we smell,
But we may even just feel the breath moving in and out of our nostrils.
Can you put your attention just at the bottom of your nostrils,
The bottom of your nose?
Is there more of a sensation on the left nostril or the right nostril?
What's the difference of the feeling of inhaling and what's the difference with the feeling of the exhale?
Just exploring,
Perhaps there is certain smells around you and if there is,
Once again just noticing what kind of smells are permeating your present moment.
Knowing that this moment can never be replicated,
Everything is just moving and dancing around you,
And the beauty is that you can be the observer,
Tuning in to that symphony,
Tuning in to the dynamic nature of living.
And then we move to the sense of touch,
Perhaps you can feel the touch of your hand on your body,
The skin and the clothes,
And just gently inquiring whether the touch of your clothes feels different in certain areas.
Is it soft,
Rigid,
Comforting,
Warm,
Cool,
Whatever it is,
Just inquiring the sensation,
Inquiring your present moment with the touch,
The touch of your own clothes,
The touch of your own body,
Jewellery that may be hanging from your neck,
Your ears.
Can you feel into the sensations that are physically present for you in this moment?
And we can even feel into the touch of the ground beneath us,
Even if we're not touching the ground physically,
There's that element of gravity,
Of the ground,
The earth beneath us,
Which we are always connected to.
We are always able to ground ourselves into the earth and be supported by the earth.
And then we'll move to our mouths to taste,
Noticing if there's any sensation of taste in your mouth,
Maybe you can just feel the saliva,
And if you're taking a couple of breaths out or in your mouth you can feel that too,
Feeling the air.
Or maybe you just feel the sensations in your mouth,
Once again without judgement,
Just exploring the sensations in your body right in this moment.
When we focus on our minds,
The present moment is very limited and we are projecting or reflecting,
But when we bring our attention to our senses,
To what is currently happening,
And to the feelings and sensations in our bodies,
It's almost like the opening of a flower.
There's a dynamic sense of life that opens up,
Blossoms,
And we can see and feel and hear everything that is going on in this one moment.
And breathe in that,
Breathe in that abundance,
The beauty,
The love.
Breathing in that trust that we are held,
We are supported,
Always.
And that no matter what the mind is saying,
Or wanting,
Or needing,
Or whatever it is telling you,
It's not the full truth of your existence.
There are so many other factors,
So many other beautiful things that are part of your existence.
And when we connect in with those as well,
We bring more of a balance into our lives.
So lastly,
I'll just bring our attention to sight,
And we may have our eyes closed.
And just almost bringing to mind the scenery around us.
And almost as if we are a newborn baby,
The first time that we open our eyes to life,
The very first time,
Because all of us have had the first time.
And bringing that,
Bringing that exploratory feeling as you gently open your eyes to the world again.
And as you do,
As you receive light,
Perhaps noting if there's anything that you see differently.
Anything that draws your attention.
Noticing the beauty of having sight,
The colours,
The shapes,
The objects around you.
Just allowing yourself to receive that.
As you take a couple more deep breaths into the belly.
Noticing if you've had any shifts in your mind,
In your presence,
In your connection to your body,
Sensations.
Thank you so much for taking this time for yourself and to connect with me.
May the rest of your day flow with the most beautiful,
Abundant day.
I'm very grateful for you taking this time and have a blessed day.
