Today I'm going to be teaching a very specific type of meditation,
I've termed tame your brain.
And in this recording today I'm going to be verbally guiding you through the three phases of this specific meditation.
I'm also going to include some unguided versions where you'll just have bells that will let you know when to advance to the next stage.
And these will be in varying lengths depending on how much time you have that day if you want to do a shorter version of tame your brain or a longer version of tame your brain.
So I want to explain a little bit about how I came up with this and why and how it can be really helpful.
So I came up with this type of meditation,
Specifically for those who really struggle with that monkey mind as we call it in the meditation world,
Where the brain is very active and really struggles to calm down and stay focused.
I think we all struggle with that to varying degrees when we meditate but some people,
Especially those who struggle with anxiety might really notice that more than others.
So I wanted to come up with this because it seems to be a very helpful approach for those types of people.
So it's going to be three phases,
And the first phase starts off with two different types of sensory input that really helps to keep the brain busy and preoccupied so that it really doesn't have the option to think so it's helpful in just calming down the mind,
Starting to activate the parasympathetic nervous system and sending signals to your brain that it is okay to start to rest and relax.
And then there's a second phase where we're focusing on the breath.
And then in the final phase,
We are focused on observing our thoughts.
So try this out if you like it,
As I mentioned,
I'm going to add some non guided versions the the whole point of this is for it to be unguided and once you've done it a time or two and know what happens in each phase you can you can really do it on your own without the guidance so I hope you enjoy.
In phase one,
We begin by calming the sympathetic or fight or flight nervous system.
Working with our hands resting gently in the lap will begin some finger tapping by touching each thumb to the first finger,
Then the second finger,
The third finger and pinky finger then repeating.
It doesn't matter what order you tap your fingers in,
Or if it happens to change over time.
Just continuing to tap in a slow,
Gentle rhythm that feels comfortable for you.
We'll also begin introducing a mantra.
Mantra is something that we say in our head silently over and over to help stabilize the mind.
The mantra will be ah,
Va,
Ah,
Va.
Continuing to tap the fingers,
Tapping one finger mentally saying ah,
Tapping the next finger mentally saying va.
Continuing this process silently for the next four minutes.
By using both of these senses,
It helps to quiet the brain.
Thoughts are likely to continue coming in.
And that's okay.
Just reminding yourself to come back to the mantra.
Back to the tapping.
Being sure not to rush through.
Going slowly and steadily.
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Entering into phase two will now begin the next level of calming by cleansing the mind and body.
We're going to drop the tapping and begin focusing on the breath.
There are two options here.
We can choose to use counting to help us further stabilize the mind and stay busy.
In this case we'll mentally continue with the mantra,
Ah,
Counting for four seconds as you breathe in through the nose.
Hold for two seconds.
Be getting your exhale mentally saying,
Va,
And exhaling for four seconds through the mouth,
Then holding for two seconds.
Continuing this pattern of inhaling for four seconds through the nose,
Holding for two,
Exhaling for four through the mouth,
Then holding for two.
Or if counting feels like too much for you,
Simply breathe slowly and naturally without counting.
Continuing with the mantra though,
Saying ah on the inhale mentally and va on the exhale.
If at any point during the second phase you start to feel overwhelmed,
Feel free to go back to phase one with the finger tapping.
Trust yourself to go where you need to go and to do whatever feels most comfortable for you.
We'll continue here for the next four minutes.
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Entering into phase three,
We're going to be dropping the mantra and dropping the breath and beginning to allow for thoughts and sensations to show up for us.
Imagining yourself standing on the bank of your favorite river or stream and looking out over the water.
You can see a rock that is partially submerged in the water out in front of you.
Whenever you notice your thoughts returning,
Watch your thoughts,
Emotions,
Sensations as leaves floating in the water and bumping into the rock before floating around it and down the river.
Not worrying about where they go once they pass,
Just letting them go.
Remembering that we are not our thoughts.
They are fleeting and they are temporary.
If you begin to feel yourself getting carried away by your thoughts.
Simply come back to the bank of the river,
Observing them float on by.
If in this phase your thoughts still feel too overwhelming.
Simply go back to phase one or phase two.
That's okay.
Keep going back to earlier phases as much as you need to.
Trust yourself to be where you need to be.
Even if you stay in phase one,
The entire time.
That is perfect.
You are still still healing your brain.
Let's take a look at the last four minutes here on the bank of the river.
Okay.
Okay.
Okay.
As we close this practice today,
Returning to the present,
Begin by noticing the sounds around you.
Bringing some awareness back into the body.
Bringing some small movements to the fingers and toes.
And before opening the eyes,
Acknowledging that whatever came up for you today or whatever you were able to do today with this practice is perfect.
You are worth the time spent here today.
Because you spent the time rewiring,
Rerouting,
Strengthening,
And taming your brain.
Allowing the mind to be more grounded and present.
When you're ready,
You can open your eyes.
