Easing the mind meditation.
Although you cannot always control the mind,
You can encourage it to be more at ease.
Learning to do this will help you respond rather than react to your thoughts and emotions.
This practice gives you the opportunity to train the mind to slow down when it becomes overreactive.
The practice helps you to experience ease and relaxation instead of perpetuating difficult mental and emotional states.
You can sit upright or lie down for this practice.
If you're experiencing anxiety or stress in this moment,
Lying down may encourage relaxation.
Let's take a few deep breaths now.
Inhaling fill the lungs completely.
Hold the breath for just a second or two.
And exhale slowly.
As you let the breath go,
Try to empty the lungs slowly and completely.
Recognizing that you cannot control every thought that arises,
Connect with your intention to relax the mind.
If thoughts are present,
Acknowledge them and release them.
And offer yourself two simple phrases of kindness toward the mind.
May my mind be at ease.
May I be at ease with my mind.
May my mind be at ease.
May I be at ease with my mind.
And synchronize these phrases with your exhale,
Offering one phrase every time you breathe out.
May my mind be at ease.
May I be at ease with my mind.
Enter each word and try to connect with your own intention to care for the mind.
When the thinking mind starts up,
Come back to the breath and the phrases.
Even if you can say only one phrase before the mind wanders,
You're still moving toward relaxation by continuing to practice.
Completing this practice,
Allow the eyes to open if they were closed and return to the activity of daily life.
Attach the mind during your day,
Noticing when it becomes uncomfortable or agitated.
