Welcome to a dash of meditation.
If your mind feels full,
And if thoughts are swirling and non-stop,
This time is for you.
Meditation doesn't erase thoughts,
But it does help us witness them without getting swept up in their current.
So let's take the next five minutes to practice just that.
Start by settling in.
Find a comfortable seat or lie down.
Let your eyes close softly and let your hands rest naturally.
Take a deep breath in through your nose,
Hold at the top,
And let it go slowly out your Again,
Breathe in,
Hold,
And release.
Let yourself arrive right here,
Right now.
Let gravity do the work and sink deeper into your seat.
Scan the body gently,
Starting at the crown of your head,
And slowly working your way down to your feet.
If you find an area holding tension,
Send your next inhale there,
As if you're inviting that area to release.
Now,
Begin to notice your thoughts.
Not trying to stop them,
Just noticing.
You're not grabbing at them,
You're simply watching.
Thoughts will come,
And that's okay.
You're not failing at meditation.
This is the practice.
With each breath,
Create a little more space.
Inhale,
Space opens.
Exhale,
Resistance softens.
You might even notice a thought like,
I'm not doing this right.
I can't stop thinking,
Or this isn't working.
When it arises,
Gently name it,
Thinking,
And invite your attention back to your breath.
Let's try this simple mantra now,
This is just a thought.
Inhale the words,
This is.
Exhale the words,
Just a thought.
You don't need to argue with your thoughts,
You don't need to believe them.
You're just letting them pass through.
This is just a thought.
Allow yourself this time to rest in between thoughts.
Now,
Gently begin to return.
Take a final deep breath in,
And let it go.
Thank you for being here today.
Remember,
Thoughts will come,
That's part of being human.
But you don't have to follow everyone.
You can sit with them,
Watch them,
And gently return to your breath.
That's the space,
That's the power.
Until next time,
Be kind to your mind.
