Come into a comfortable seated position for me.
Let's sit down.
We're going to do a very quick,
Simple visualization meditation to help to calm the mind down.
Soften your spine,
Relax your shoulders,
Soften your jaw and close down your eyes.
Check in with your body and just see if you can still everything.
Feel the movement as if you could,
If possible,
Come to a complete stop.
Just sit,
Don't move and slow down your breathing.
Once you're there,
Stare out into the space.
Even though you have your eyes closed,
Stare out into that space there in front of your mind.
You'll naturally start to see a line as if it's an horizon.
Like when you stare out at the ocean,
The line between the sea and the sky.
You have one there every time you close your eyes,
But most of the time we don't notice it.
So focus in on that line,
The horizon,
Right now.
And then just like staring out at the ocean,
Start to visualize that the bottom part of the horizon is the sea.
It's very calm,
Very still.
And the part above is the sky.
There's a very clear distinction between the two of them as you visualize this in your mind.
The sky is one of those skies where it's completely calm and clear and empty.
No big fluffy clouds moving or anything.
Just a calm,
Bright blue sky.
And then the ocean down below,
Even though it's very,
Very calm and still,
There's still this movement that you can track in your mind.
Just a gentle ripple across the top of the water.
Imagine that this is the inside of your mind,
Your thought process.
When you think a lot and your thoughts are chaotic,
The ocean that you stare out at would be more chaotic.
Waves and more crashing of the water.
But when your thoughts are calm and quiet,
The ocean that you're staring out at mirrors that.
There's barely any movement,
Just the slightest ripple of the water underneath the sky.
And as you keep your breath nice and calm and you keep your body completely still and you stare out at the horizon in your mind,
You find that you control the ripple and the waves.
A nice,
Calm state of being right now is represented in the ocean,
The stillness of the water.
But if you lose that calmness and you get attached to thought and you start to go on a journey in your mind and lose track of where you are right now in this present moment,
The ocean starts to move more chaotically.
When you are warning sign that you've got off track,
You've steered off the calm mind path.
Be kind to yourself when that happens and just pull yourself back into focus and attention on the calm waters in your horizon,
There in your mind.
You can do this practice any time you need to reset the way that your thoughts are jumbled or crazy or just all over the place at any time of day.
Close your eyes,
Focus on your horizon and bring back your mind into a state of calm,
Just like the ocean there in front of you.
You can do it for a few minutes or you can do it for a longer period of time if that's what you wish.
Either way you'll get your desired effect.
A calm mind.
Namaste,
My friend.
