Welcome to this meditation on the busy mind.
I'd like to give you just a brief explanation of what we'll be doing.
The invitation here is that you pay attention to the guidance in such a way that you're able to bring one or a few of the suggestions I make with you into everyday life.
With practice you'll find yourself noticing more often when your attention is not in the present moment.
And why would we bother to do this?
We know from research that the wandering human mind is an unhappy mind,
Led by a negativity bias which has been determined by evolution to ensure our survival.
But we also know that the brain is constantly reshaping itself in a process called neuroplasticity.
When we shift out of an automatic pilot way of living we can determine how this process of reshaping happens.
With practice we can shift the underlying systems of emotion out of these chronic states of hyper vigilance and distraction.
We can generate more peaceful and grounded emotional states which will spontaneously reinforce feelings of connection and a more ready access to the source of inner wisdom that's present within us all.
Listen to this guidance as much as is helpful but see if it's possible to use one or more of the suggestions as steps you can use during any moment of daily life.
Think of it as a way to begin moving out of an automatic pilot way of living.
Practice guiding yourself with an inner voice tone you might use with a young child or a friend you're wanting to support.
A voice tone which is gently encouraging but firm.
Given that the aim is to bring this practice with you into everyday life you might want to stand or slowly work as you follow my words rather than sit down or lie as you might usually do in a meditation.
Bringing awareness to the environment where you are at the present moment.
Briefly scanning what you can hear,
See and feel in the body.
Connecting now to the body.
Can you sense what it might be like to imagine being held and supported by the earth?
Can you get a feeling of this in the body?
Bringing the focus of attention now to your posture.
We know that a very powerful way to shift emotional states is by engaging directly with posture,
The tone of our inner voice and our facial expression.
So adopting a posture that gives you a sense of being strong,
Wise and calm.
You don't have to feel this way,
What's important here is that you simply imagine what it might feel like.
Paying attention to your facial features,
Perhaps bringing a gentle smile to the mouth and noticing how that smile might spread in a quiet way to the tiny muscles surrounding the eyes and forehead.
If it's helpful you might want to imagine that you're enjoying the company of a good friend.
We're not forcing anything here,
It's just a gentle invitation to the body.
Connecting now to the movement of the breath in the body.
Seeing if it's possible to notice the subtle movements of the breath in the belly.
Gently encouraging a deepening of the breath down into the abdomen.
Using an inner voice you might find it useful to say the words to yourself.
Slowing the body,
Slowing the mind,
Slowing the body,
Slowing the mind.
Now imagining that you're in an everyday life situation where you might typically feel annoyed or frustrated.
Maybe it's driving through peak hour traffic or being left with the job of cleaning up the kitchen after dinner following a particularly busy day.
Just imagining yourself there now.
You might want to use imagery to imagine the space you're in.
Picturing yourself there,
Is it possible to notice what's happening in the body?
Has your posture changed?
Are there any feelings of tightness or heaviness in the body?
Has anything happened to your facial expression?
Become curious about any changes in the pattern of your thinking.
Does the mind seem to slow down or does it get busier?
Letting go of this now,
Connecting to a more upright and dignified posture,
Becoming aware once again of the room or space you're in in this moment.
Softening into any muscle tightness you can feel.
Adopt a friendly facial expression.
And as you guide yourself with the following words,
Imagine your inner voice tone is warm and inviting.
Repeating the words,
Slowing the body,
Slowing the mind.
Slowing the body,
Slowing the mind.
