The reality is that you cannot turn your brain off.
It's okay to have thoughts.
It's part of our brain mechanics to think.
But we can train the brain to create some space between thoughts.
Also creating space before the flight or fight response is triggered.
All of which is good for our overall well-being and mental health.
Meditation is my relief,
My stillness,
My enhanced awareness.
It is also my means to help reduce the mental chatter.
I will now take you through a guided meditation.
At the end of the meditation you'll hear a soft bell.
It is important to come out of the meditation slowly and to take your time.
There's no rush.
I will be here guiding you through the entire process.
The theme of this meditation is settling your mind.
This is about engaging your attention in the present moment on what you are experiencing without judgment.
Let us center our attention and bring awareness to the present moment.
Explore this meditation with mindful curiosity.
As you become mindful of your body,
Mindful of your environment,
Mindful of settling your thoughts and as you maintain a gentle present moment focus.
Start by finding a comfortable position and let us settle into our breath.
Exacing your feet flat on the ground with your hands resting comfortably in your lap.
Or if you're seated on a cushion find a comfortable position with your hands resting comfortably in your lap.
Closing your eyes if you prefer and become present,
Still and relaxed in this moment.
Observe the sensations of the body and notice what you were thinking.
Settle into the awareness of your thoughts.
As you become more relaxed notice the chatter of your mind starting to quiet.
When your mind wanders come back to the present moment.
Being mindful of anything getting in your way and let it go on the next exhale breath.
Gently release any tension you notice.
Letting go of anything that might be getting in the way of you being here in this present moment.
Remembering it's okay to have thoughts and when a thought occurs simply notice the thought without judgment and then let it go on the next exhale breath.
Explore the sensations in your body mindfully with curiosity and without judgment.
Notice how the rest of your body settles when you settle your mind.
Mindfully engaging your attention in the present moment on what you were experiencing without judgment.
For this meditation let us welcome everything and simply let go of any expectations.
At any point during this meditation if your mind starts to wander simply come back to your breath as an anchor of focus.
At any point during this meditation if your mind starts to wander simply state silently to yourself what is this thought without judgment.
For example if your mind wanders to the past simply state silently past and come back to your breath as an anchor of focus.
If your mind wanders to planning simply state silently planning and come back to your breath as an anchor of focus.
If your mind wanders to the future simply state silently future and come back to your breath as an anchor of focus.
In this present moment come back to your awareness.
Create space for stillness.
Release the settling of your mind.
Remembering to be kind to yourself.
Let us focus on self-awareness.
Let us focus on recognizing and releasing unnecessary distractions as they arise.
Open your attention towards settling your mind with non-judgmental curiosity and acceptance.
We'll take the next few moments in silence giving you the opportunity to continue to focus your breath as you mindfully maintain a gentle present moment focus.
Let us explore the present moment with curiosity and create space for stillness.
I will keep track of the time as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
Let us explore the present moment as we take these moments of silence together.
