Sometimes life gets busy and it can seem challenging to be still and find peace amongst what feels like chaos.
This meditation is designed to assist you during times that may feel impossible to sit still even for just a moment.
Our minds,
They're meant to think,
That is what they do.
It is remembering that we are not our thoughts,
We are only the thinker of our thoughts.
This reminder will help to bring a sense of calm.
The purpose of this meditation is not meant to bypass all the busyness you may be experiencing.
Instead,
It is intended to help you observe the thoughts that may be flooding your mind,
Gently and without judgment,
And then choosing where to place your attention.
This practice can help to get you grounded and centered so you can move about your day with grace and ease.
Thank you for being here.
My name is Adriana and I will be your meditation guide.
Begin by finding a comfortable position,
Either seated or lying down.
Take a few moments to really settle in and get comfortable.
To settle your physical body even further,
I'd like you to take a few mindful breaths.
Breathing in slowly through your nose for the count of four,
Then exhaling through your mouth to a count of eight.
Feeling the rise and fall of your belly with a soft awareness.
Let's begin.
Breathing in,
One,
Two,
Three,
Four.
And now letting go,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Repeat this two more times at your own pace until you feel more at ease.
Breathing at your normal rhythm,
I'd like you to imagine yourself in a place where you feel most at peace.
Make this a familiar place,
Or the last place where you truly felt safe or free.
If visualizing is difficult for you,
Simply tap into how the place made you feel,
Only accessing those feelings of calm and surrender.
Bringing your mind to this calming place without too much attention to detail can help you to embrace a sense of peace.
Sit with these feelings for a few moments,
Allowing the peace and stillness to wash over you gently.
For the remainder of this practice,
We will be using our bodies as an anchor to help you feel grounded.
Think of this as your home base.
Take a moment to observe your physical body.
Can you feel the weight of your body on the surface where you are seated or lying down?
Notice the contact points where your body rests on the cushion or the chair.
When your thoughts creep in,
And they will,
Simply guide your attention back to your home base and allow those sensations to be your anchor to the present moment.
If your mind feels busy right now,
That's okay,
You're not doing anything wrong.
Your mind is doing what it does best,
It is thinking thoughts.
Remember,
This practice is not about preventing all thoughts,
This is about gently choosing where to place your attention.
Take a few more moments to use your physical sensations as your anchor and feel yourself relax even deeper.
Practice self-compassion.
Remember,
There is nothing you are striving for in this moment.
Simply be with your breath.
When you find your mind is wandering,
I encourage you to use another technique to name the thought in order to tame the thought.
Labeling your thoughts and then releasing them.
Softly label your distractions as planning,
Worrying,
Or remembering,
And then let them go.
Imagine they float up and away,
Like you're releasing a helium filled balloon,
Then come back to your anchor,
The sensations of your physical body.
By now,
Your thoughts will have slowed down,
And if not,
That is okay.
You are here and you are safe.
As you prepare to resume your day,
I'd like you to take a moment to open your heart.
Reflect on a person,
A place,
Or an event that makes you smile.
Feel a sense of gratitude and joy pulse through you with each beat of your heart.
Feel the love that you are creating within you.
Remembering your truest nature is love.
You are loved.
Set the intention to carry this sense of peace and love with you into your day.
Remember that you are so much more than your thoughts.
You are a beacon of light that illuminates all of those you encounter.
By slowing down your mind,
Even just for a few moments,
You make the world a better place.
When you feel ready,
You may slowly open your eyes.
Before jumping back into your day,
Take a moment to observe how you feel,
And to observe the space that has held you during this session.
Tap into these feelings any time you feel overwhelmed.
Use your body as an anchor,
Your home base,
Even in your waking life.
Thank you for spending time with me.
I wish you peace and love.
Namaste.
