This meditation is for those times when you're having trouble clearing your mind.
It's for when you might be having multiple thoughts constantly swirling and jumping from one thought to the next.
So for the next few minutes,
We'll work on learning to let go of the thoughts that come up instead of attaching to them.
Think of the mind as a busy street with lots of cars quickly driving by.
You see one car after the next,
All different colors and types whizzing by.
Imagine yourself standing on a sidewalk looking out at the street,
Watching the cars drive by.
You wouldn't attempt to try and get into each one of the cars that are speeding by and let them carry you away,
Would you?
No.
You just notice them passing by without going with them.
It's the same as watching your thoughts.
As thoughts come up in your mind's eye,
Just notice them.
Try not to attach to them or to create stories around them.
Tell yourself that you don't have to get up and go with them.
Just observe and let them pass by.
This is what it means to sit in the seat of awareness,
Learning to be the silent witness,
Watching as thoughts come up and gently and compassionately letting them go.
To be mindfully present means to be fully aware.
If we're constantly thinking or worrying about the future or ruminating on the past,
Then we aren't able to fully enjoy being in the present moment.
Our body is here,
But our mind is somewhere else.
We use the breath as an anchor to keep us in the present moment.
By focusing on the breath and noticing sensations happening in the body,
We can learn to live in the here and now instead of being in the past or the future.
Now we'll take a few moments to breathe together.
And during this time,
I want you to notice the thoughts that come up and notice any sensations happening in the body.
Let's begin.
Take a deep breath and inhale through the nose and exhale out of the mouth.
One more time,
Deep breath,
Inhale and exhale.
Now let the breath be easy.
Breathing in and out of the nose.
Notice your awareness on the tip of your nose.
Notice how the breath is a little cooler on the inhale and how it's a bit warmer on the exhale.
Feel the belly rise as you inhale and fall as you exhale.
Just listen to the sound of the music and focus on the breath.
Maybe counting to five as you inhale and counting to five as you exhale.
If you notice the mind starting to wander.
Just gently bring it back to the breath.
Breathing in and breathing out.
If you find yourself lost in thought,
Gently let it go and remind yourself that you don't have to think about that right now and you can come back to it later and come back to the breath.
Breathing in and breathing out.
Observe the thoughts that are coming up.
Are they memories or something on your to do list?
Just let them go and gently bring yourself back to the breath.
Breathing in and exhaling.
Breathing in and breathing out.
Breathing out.
Every time coming back to the breath,
Coming back to the present moment.
Breathing in and breathing out.
Breathing out.
As we come to the end of this meditation,
Begin to bring your awareness back into the room.
Wiggle your fingers and toes.
Bring your awareness to your eyes and gently open them.
I hope this meditation will allow you to continue your day or night with a little more clarity and more awareness.
Feel free to come back to this meditation anytime.
Thank you for practicing with me today.
Namaste.
