Reset & Refocus

If you are feeling overwhelmed, unfocused or unmotivated, take some time out of your day to reset and refocus on the priorities. This meditation will help declutter the mind and reenergise you for the rest of your day.

Background music by Chris Collins

Transcript

Hi and welcome to this meditation to help you reset and refocus.

Meditation has been a great comfort for me over the years,

Helping me take control of the chaos of my mind.

It has also enabled me to focus on the right things at the right time,

Prioritizing my goals and helping me to get more done.

Learning to focus is also learning to be present,

Understanding that we can only realistically give one thing our full attention.

When we split our focus,

We weaken it.

One of the chief reasons people don't achieve their goals is because they are unclear about their priorities.

There are so many things you could or should be doing,

But you don't make a clear decision about which one to focus on first,

Leaving you confused,

Frustrated and with very little progress on any goal.

When you make a decision,

You can make progress.

The practice of meditation also helps you to see through the fog and get clearer on what's really important for you right now.

Use this meditation to help you clear the clutter in your mind,

Reset and refocus.

So let's settle in for today's meditation.

And today we are going to put our focus on the body,

As well as let go of some of that clutter in our minds.

When we drop into the body,

It gives your brain a little break from the overwhelm,

The stress and the incessant thoughts.

So get yourself comfortable and when you are ready,

Take a long,

Slow,

Deep breath in and let it go.

Follow your breath for a couple of moments.

Watch it as it moves into and out of the body.

Your breath brings you into the present moment.

Notice if there are sounds in your environment.

Hear them,

Let them go and come back to your breath.

Your thoughts might be racing or they may be calm.

Just see them,

But don't follow them.

Let them go.

If you find your thoughts are too much or you are worried about forgetting something,

Stop this meditation and write them down in your notebook.

You can then come back to the meditation knowing that you can relax a little bit more into your practice.

You should capture all your thoughts,

Goals,

Tasks and plans regularly because your head is not the right place to store all of that.

But for now,

Let's imagine a big bubble outside of your space and let's place all of your thoughts outside of your head and inside that great big bubble.

Ask the bubble to mind them for you and know that you can take them back after this meditation if you want them.

Now watch all your thoughts step out of your head and into that bubble.

Now coming back into your body,

Bringing your attention back to your breath,

Taking another long slow deep breath in and exhaling,

Relaxing into your space.

Any time spent in stillness is helping calm your mind and relax your body.

You will start to feel a sense of calm coming over your body,

A calm stillness surrounding you,

Holding your body,

Taking care of it.

Breathing in that calm stillness,

Breathing out and relaxing a little bit more.

Breathing in calm stillness,

Breathing out and relaxing.

Now bring your attention to your head.

We are going to let go of any tension remaining in your head.

With your attention on your head,

Start to imagine the tension melting away as you allow all the muscles in your forehead to relax.

You may want to tense it and then relax it a little more.

Touch your forehead,

Notice if you are tensing it and stroke away the tension if that feels good.

Now bring your two hands to the top of your head.

Hold them there for a moment,

Telling your head to relax.

You may want to massage your scalp a little bit,

Whatever and wherever feels good.

Bring the top of your head down the sides to your ears and the back of your head.

Massage your forehead.

Now bring your hands down the side of your head to the top of your jaw and slowly massage your jaw from the top where it connects with your temples right down to the bottom of your jaw.

Next cup your hand around the back of your neck and give your neck a little rub,

Releasing the tension,

Relaxing a little more and letting go.

Now with your right hand massage your left shoulder,

Releasing any knots,

Any tension,

Consciously relaxing your shoulder as you go,

Releasing tension,

Relaxing and letting go.

Now with your left hand massage your right shoulder,

Releasing all tension,

Relaxing and letting go.

Now bring your hands down to your stomach and give your stomach a good rub,

Gently or strongly,

Whatever feels good for you.

And lastly take your left hand in your right hand and give it a rub all over.

Feel into each part of the hand and notice all of its parts.

From the fleshy bit under your thumb to the tip of your pinky,

Make sure each part of your hand gets a rub,

Consciously releasing the tension as you go.

Now switch over to the other hand and massage your right hand,

Giving it the same attention as you gave the left.

Today's practice helped to bring you out of your head and into your body.

So anytime you find your head feeling fuzzy,

Overwhelmed or your mind is having difficulty to focus,

Take some time to drop out of your head and into your body.

Now you can stretch,

Yawn,

Open your eyes.

If you need to get your thoughts back,

Just call them back from that bubble or you can leave them there for as long as you can.

But don't forget to regularly capture your thoughts and tasks out of your head in a notebook,

A task manager or a to-do app.

Now take one last long,

Slow,

Deep breath in and exhale ready for a more focused and productive day.

Thank you for sharing this time with me and I wish you a relaxed and focus filled day.

Reviews

Such a lovely practice thank you. It really helped me enter a lovely space that I look forward to returning to time and time again.

Lovely lilting Irish accent, active meditation that encouraged me to physically participate, which works well for me.

A very calming and refreshing practical meditation - added to my bookmarks so I can do this again whenever I feel overwhelmed. Thank you 🙏🏼

Calming to my frazzled nerves. Hoping to rechannel this energy to my deadlines

Thank you Ciara for your meditation. It helped calm me an my overwhelmed mind and feel. Ale to be more productive now.

Found your voice soothing and love your accent! Really enjoyed the self massage part, made me smile. Perfect track for a break from work!

That was a great meditation. Feel very relaxed. Thank you.

Very relaxing to get out of my mind thank you 🙏🏻

Loved the reflection and prompts for physical touch - head and forehead message

This was great. Definitely something I didn’t know I needed today. 💕

That was really nice; thank you very much! I’ll definitely come back to this one.

Calm, reassuring voice. Moving the focus from my head to my body does help beep my mind clearer during the meditation.

Thank you for this restorative practice for a mid afternoon lift on a busy day. Namaste

Fantastic! That was just what I needed to get out of my head!! I loved how you incorporated the self massage and body presence; it is what brought the shift for me. I’m at peace with leaving my stuff in the bubble till later in my day. So much gratitude, Namaste 🙏🏻 ✨💜🕊️🫧 🕊️

One of the best meditation practices I’ve ever done. And I’ve been meditating for over 10 years.

Lovely gentle voice and a nice, gentle meditation. Thank you

A very releasing, relaxing meditation, thank you. Putting all my worries in.a bubble was very helpful

Many blessings

I like dropping out of my head and into my body. I will be listening to this meditation more and more each day.

Thanks for sharing that with me! It was a real release.

Practical and gentle. Your calm guidance works well. Thank you