So making yourself comfortable in a seated position,
Feet on the floor,
Hands on your lap,
Taking a nice gentle deep breath in and out and closing down the eyes,
Relaxing,
Taking your mind down into the breath,
Following the breath in and down and up and out.
No need to change the speed or the depth of your breath,
Just follow it,
Noticing the movement in your stomach or chest or both,
Noticing the flow of air at the nostrils,
Perhaps noticing the difference in temperature between the in-breath and the out-breath,
Perhaps the warmth of the out-breath compared to the freshness of the in-breath and allowing each out-breath to take you just that little bit deeper within,
A little heavier,
A little slower,
A little deeper within,
Noticing how your body feels,
Letting go of any discomfort or unease,
Doing a little body scan from the top of the head down to the fingertips,
Down to the toes,
Use the out-breath once again to release any tension,
Any unease,
Move into a more comfortable position if needed,
Have a little stretch and let go,
This time is for you,
No one else,
A time for you to truly let go and connect with your inner mind.
In a moment I'm going to ask you to imagine certain things,
There are no rights or wrongs,
Just go with it,
This is a template for clearing the mind,
Imagine in your mind's eye a computer screen,
It may seem familiar,
Files and folders,
A browser,
This computer screen represents your mind at the moment,
What files are there on your desktop,
Perhaps these files are things that you're working on,
Have a look at the files on your desktop,
Which ones are useful that you need to hold on to and which ones can you discard,
Take any unneeded,
Unwanted files and drag them into the recycle bin,
Noticing now that the files that are left are ones that are important to you,
Create a new folder,
Call it to-do and drag those files that are important into the to-do folder,
This is giving your inner mind instructions that these files are important but also giving your inner mind instructions that you can let go of those things to do for the moment,
You can return to this folder at any time,
Refreshed,
Rejuvenated,
With a sense of creativity and purpose and work on those files,
What else needs tidied up on your desktop,
Spend a few moments now tidying,
Sorting,
Clearing,
Cleaning,
That feels good,
Now open up the browser,
This is the browser in the computer of your mind,
You'll notice that there are tabs open in the browser,
These are thoughts that repeat during the day,
Stopping us from being in the moment,
Perhaps stopping us from falling asleep easily and effortlessly in the evening,
You may recognise these tabs or you may not,
Trust in the process,
Notice how many tabs are open,
It can be confusing at times to have so many tabs open,
Move along the tabs,
Noting them,
Noticing them,
If they're important,
Bookmark them and then close them down,
If they're trivial and unnecessary,
Repeating thoughts,
Just close them down immediately with a sense of relief and release,
It's nice to see that there are fewer and fewer tabs now,
Either bookmarking them or getting rid of them,
Spend a few moments now finishing that task,
Good,
Your inner mind recognising this process,
Close down the browser now,
Closing it down,
Looking at your clean,
Clear,
Clear,
Minimalist desktop,
What else do you need to do with the computer of your mind,
Perhaps there are applications running that are no longer needed,
Old habits,
Old patterns,
Old behaviours,
Take your time now to go through any applications that are running that no longer serve you,
Close them down,
Feel a sense of relief and release as you do so,
Good,
And now it's time to restart your computer,
To reboot it,
Even though the files have been sorted,
Deleted or put into folders,
Even though the tabs have been deleted and bookmarks created,
Even though the applications that are no longer needed,
That no longer serve you,
Have been stopped and closed,
Sometimes the computer needs a complete reboot,
Find the control now,
Click on restart this computer and watch as it slowly closes everything down and restarts,
Clean,
Fresh,
Ready for new instructions,
Ready for your commands,
Your computer working efficiently now,
Quiet,
Cleaner,
Working to the best of its ability,
Your mind now,
Clean,
Quiet,
Relaxed,
And you can take some time now to bring yourself back up,
Gently back into an awakened state,
Bringing some movement into your feet,
Bringing some movement into your hands,
Having a gentle stretch,
A slightly deeper breath in and out,
And you can open your eyes,
Ready for the rest of the day.
