So this is a short guided meditation to help bring some mindfulness into your relationship with your device,
Your computer or your phone,
Or some other digital device that you use frequently in your daily life.
So we'll begin just by taking a moment to ground ourselves.
So feeling where your body rests on the chair.
Feeling the places your back,
The back of your legs rests on the chair.
Feeling your two feet resting on the floor.
Noticing where your hands are resting on your body.
Are there any places in the body that can be gently allowed to soften,
Relax,
Releasing any tension in the face,
In the jaw.
We can allow the shoulders to gently drop.
Taking three mindful breaths in and out.
And we can begin by taking our device and holding it in our two hands.
Feeling the weight.
Looking at the colours.
Noticing any feelings that come up as you hold the phone or the computer in your two hands.
We can take a moment to appreciate our device for the things it allows us to do.
To stay in touch with our loved ones.
To work remotely.
To support us in our meditation practice perhaps.
Taking a moment to appreciate the good that your device brings into your life.
And then we can gently say to our phone or our computer,
Thank you.
We might also like to say,
Thank you,
But I can also live without you.
Just noticing how that lands in the body.
Perhaps there's a reaction against that idea that we could let go of our phone or our computer.
Perhaps some feelings of attachment,
Fear.
Some thoughts like,
I need it.
You can just notice these reactions,
Allow them to come and go.
When you feel settled,
Perhaps try again.
Thank you and I can live without you.
Again just noticing the reactions.
Allowing them to come and gently pass by.
Next,
We can recognise any difficulties our phone or our computer might bring to us.
Maybe we find it difficult to switch off.
We might find ourselves compulsively reaching for our phone more than we might like.
Perhaps taking a moment to imagine what a healthier relationship might look like for you.
What would it mean to enjoy the benefits of your device and not be so caught in it?
Again notice if any blame or criticism or tightness comes up around this.
Again our task is to simply recognise our reactions and gently let them pass by.
You might like to gently close your eyes for a moment and just take three mindful breaths.
Reconnecting with the sensations of your body on the chair.
With your feet on the ground.
And when you feel ready,
We can gently open our eyes and we'll very mindfully slowly open our phone or our computer and log in.
Staying present with our body.
Using any reactions,
Any sense of speeding up.
Looking at the colours of the screen once it's awake.
Looking at the different icons on our screen.
And again noticing our reaction in our body.
Does the breathing change?
Are there any places of tightening or contraction?
Any leaning in or pushing away?
Seeing if we can notice those reactions and just gently allow the body to resettle.
Taking three mindful breaths.
Mind centred as we see where our attention is being pulled or pushed.
And in the last step of this meditation we'll find a program or an app that will open.
Something that might be challenging for you but not too overwhelming.
So maybe opening that screen.
And again just staying grounded in your body,
Seeing where your attention is pulled.
Perhaps there's something that's capturing your attention.
Perhaps a voice that says this needs to be looked at now.
And again taking three breaths,
Allowing any sensations in the body,
Any thinking in the mind to just gently settle.
If this stage is too difficult you can even gently close your eyes.
Telling yourself to reground.
And when you feel ready you can gently open your eyes.
Perhaps turn the screen off your computer or your phone.
Maybe put it down so it's no longer in your hands.
And take a look around.
Noticing the environment that you're in.
Feeling yourself as a body in this space.
Recognising the phone or the computer as just one small part of the environment.
And when you feel ready you can continue your day.
Thank you.
