Settling The Mind Practice

The settling the mind practice is a practice to help us settle the gross agitation within our mind by using two points of focus our breathing and counting. At the end of the practice, we focus a bit more on the releasing qualities of the outbreath and the bodies natural tendency to relax as it releases the breath and how the mind can learn from the releasing and relaxing qualities of the outbreath and to the body so as to release involvement with thinking to settle in its natural state of clarity.

Transcript

Settling the mind practice.

So to begin this practice,

Gently taking a few moments to settle within our seat.

So gently finding a comfortable posture,

Sitting with our back straight,

With our feet touching the ground,

Our hands resting on our laps,

With our chin parallel to the ground.

So settling into a dignified posture with our back straight,

But also one that is comfortable,

So that we are sitting in an alert and relaxed way.

And gently guiding our focus inwards,

Gently noticing the breath within the body.

Maybe noticing the flow of the air going in through our nostrils,

Down our throat,

Filling our lungs.

Maybe noticing the slight pause between the inbreath and the outbreath.

Maybe noticing the flow of the air going out from our lungs,

Up our throat,

And out through our nostrils.

And gently resting our focus in a very relaxed,

Gentle way.

On the sensations of our breathing.

And gently seeing if it's possible to breathe a little bit deeper than normal,

And to gently make the outbreath a little bit longer than normal,

So that we're breathing in a little bit deeper than normal,

And then gently releasing the breath.

And then gently releasing the breath.

So our inbreath is a little bit deeper than normal,

Our outbreath is a bit longer than normal,

With both our inbreaths and outbreaths being gentle.

And trying to see if it's possible to make the inbreaths and the outbreaths equal in length and rhythm.

So to do this it might be helpful to use counting.

So I might breathe in on a count of three or four,

And gently breathe out on a count of three or four.

So within the settling the mind practice,

We are doing two things.

Gently following our breathing,

And counting.

And we might notice that thoughts will continue to arise in the mind.

This is completely fine and natural.

Don't worry about it.

It's what the mind does.

So gently reminding ourselves that during this practice and meditation in general,

We are not attempting to get rid of thoughts,

Or make the mind go blank.

We're gently letting thoughts pass freely through the mind,

So we're not getting involved in thinking.

So thoughts might arise in our mind,

We do not become involved with thoughts that arise in our mind.

Just noticing them,

And gently going back to the breathing and the counting.

So in this practice our awareness is with the breathing and the counting,

While at the same time we might notice thoughts moving through our mind.

So at any moment in this practice,

We could shift our focus to our thoughts,

And get involved or lost in thinking.

But during this practice we do not do that.

And if we notice that we become involved in thinking,

Just gently noticing that,

And gently bringing our awareness back to the breathing and counting.

And if at any time you find that counting is not working for you,

Maybe makes the mind go tense,

You can let go of the counting,

And just gently stay with the breathing,

In breath,

And out breath,

Of similar length and rhythm.

So as thoughts arise,

We notice them,

But our awareness remains with the breathing and with the counting,

If counting works for you.

And we might notice during this practice a subtle belief that we have to achieve something during this practice.

Or maybe you might have a sense that you're not getting it right.

So gently noticing that these are thoughts too,

Subtle thoughts.

So again,

Gently noticing them,

And gently returning back our awareness to the breathing and counting,

If counting works for you.

So letting go of any doing,

Or striving,

Or losing,

Succeeding,

Or failing.

Just simply reading and counting,

If counting works for you.

And as we gently come towards the end of this practice,

Gently focusing a little bit more on the out breath,

And gently imagining as if we're releasing involvement with our thoughts as we gently breathe out.

And gently noticing if there is a relaxing quality to the out breath.

So gently noticing if as we release the breath,

There is a tendency for the body to relax a little.

And gently seeing if the mind can learn from the body.

So as the body releases the breath and relaxes,

Our mind relaxes,

Releases involvement with thinking,

And begins to settle.

And now as we gently come out of the settling the mind practice,

Gently letting our breathing fall into its natural rhythm,

So no longer breathing any deeper than normal,

And also letting go of counting.

So gently taking a few moments to settle back into the natural rhythm of your breath.

And maybe also gently noticing the body,

And if we're with our eyes closed,

Maybe gently opening our eyes,

Acknowledging our presence in the room,

Gently sitting for a few moments where we are,

And then gently on the sound of the bell,

In your own time,

Gently ending the practice.

Reviews

Thankyou kindly Clayton. I enjoyed your meditation. My dear friend has Duchenne Muscular Dystrophy. I willl share with him 🙏

That was so lovely! Your voice & accent are melodious, combined with the gentle words, I felt so held. Thank you 🙏🏽

Love it

Very helpful. Simple. Works.

Great aid for concentrating on the breath. Thank you.

Lovely meditation. Found the counting and equaling out the in and out breaths so helpful. Thank you, Clayton! 🙏🏼

Thank you - your kind guidance helped me get out of a morning of swirling thoughts 🙏