Welcome to a guided meditation to help slow down your thoughts and ease your racing mind.
Go ahead and get into a comfortable position.
Take a few deep cleansing breaths in through your nose and out through your mouth.
And as you get settled into your space,
Begin breathing in and out through your nose at your own pace.
Go ahead and close your eyes or soften your gaze,
Whichever feels most comfortable to you.
Breathing in and out,
Feel yourself relax,
Releasing any tension in your body,
Allowing this time for you.
Stay here a moment,
Focusing on your breath,
The feel of the air entering your lungs,
Your belly rising,
And releasing again.
We often can feel overwhelmed with the running to-do list in our heads.
Our minds can become consumed with tasks or worries about those we care for.
If anxiety is also a factor for you,
It only compounds the flood of thoughts that bombard us.
Let's begin to take a step back from this flood in our minds and allow yourself the perspective of peace.
Breathe in and out,
Fully settling into your body.
Feel the weight of your legs.
Feel where your body is making contact with whatever is supporting you in this space.
Now imagine that your racing mind is like a rushing river overflowing at its banks.
The water is murky and you can't see the bottom,
Only the rush and swirl of the water,
The roaring sound as it races by.
As you picture this river,
Imagine you are there,
But apart,
Standing at a safe distance,
Watching this water rush by.
Watch as an observer and begin to emotionally detach from its force.
You are only observing as if this river belongs to someone else.
Stay here for a bit,
Watching and waiting,
Giving the river time to slow down.
As the pace of the water begins to slow,
The rushing sound dims,
The water becoming more and more clear.
You might notice as you wait that you start to see your individual thoughts.
Allow them to drift off like silver threads floating downstream.
They will still be there when you need them.
If you find yourself following a thought thread,
Perhaps caught in the water's flow,
Gently step out of the water and return to the riverbank.
End your breath.
In and out,
Feeling calm,
Feeling clear.
The longer you stay,
The slower the river moves,
And the clearer the water and your mind become,
Until finally you are resting along the edge of a deep,
Still,
Blue pool.
Feeling completely present in this moment,
Breathing in and out,
Allowing your mind to be completely still.
Our responsibilities will remain,
But we do not have to allow our fears to sweep us away.
During those times when you feel that overwhelming rush in your mind and body threatening to overcome you,
Mentally bring yourself back to this space,
Breathing in and out,
Stepping out of the river.
As we bring this meditation to a close,
Begin to become aware of your body and the room around you.
Holding on to the image of the calm pool of water,
Allow yourself to fully return with a sense of ease.
You might want to flex your fingers and toes,
Or gently stretch.
Make your time coming back,
And when you are ready,
Gently open your eyes.
