Clear Mental Space Meditation

Clear Space is a 10-minute guided meditation designed to create more space around a busy mind and reconnect you with a steady, focused quality of attention. Through gentle breath awareness and focused attention around the space between the eyebrows, you’ll practice settling mental activity without needing to stop your thoughts. This practice invites you to soften the forehead, eyes, and jaw while allowing your attention to become both clear and relaxed. Rather than forcing concentration, you’ll explore the balance between focused awareness and ease. The practice can be especially supportive when you’re feeling mentally scattered, overstimulated, or pulled in too many directions. As your awareness expands from a single point to the whole body and surrounding space, you’re invited to return to the present moment with greater clarity. Come back to Clear Space whenever you need to pause, regather your attention, and reconnect with yourself.

Transcript

Welcome my friend. My name is Jeremiah. And this is a guided meditation practice to help you create space around a busy mind and reconnect with a clear, Steady quality of attention. And find your way into a comfortable seated position. Let your hands rest easily. Allow your spine to be upright and relaxed. And when you're ready. Let your eyes close. Begin by noticing your breath. The natural rhythm. The movement. Pause between one breath. In the next. Take a slow breath in through the nose. And let the breath leave the mouth without effort. Again, Inhale. Exhale. Now bring your attention gently towards the space between your eyebrows. You might notice the forehead. The brow. The space behind the eyes. There's nothing you need to see. Nothing you need to visualize perfectly. Just allow your attention to rest in this area. Notice your mind. Maybe it's quiet. Maybe it's active. Maybe it's already wondering how long you've been sitting here. In whatever is happening. Let it happen. We're not trying to create a blank mind. We're creating the ability to choose where our attention rests. Bring your awareness back to this space between the eyebrows. Then notice the breath. And return again. The space. Breathe. And space. You may find it helpful to imagine that you are looking inward. With your physical eyes. But with your attention. Let the muscles around the eyes soften. Let the forehead soften. With the jaw. Soften. And now allow your breath to move naturally. Each inhale gives you an opportunity to receive. Each exhale gives you an opportunity to release. If a thought appears. Don't argue with it. Don't follow it. Notice it. And return. There is a subtle difference between forcing concentration and practicing attention. Force creates tension. Attention can remain relaxed. So see if you can be both focused and soft. Clear without being rigid. Present. Without needing everything around you to be still. Now notice the whole space inside your head. The forehead. The eyes. The temples. The back of the skull. And notice the breath moving through the body. Allow your awareness to expand from this single point to the entire body sitting here. Feel your body. Feel your breath. Hear the sounds around you. And notice the space you are sitting in. Nothing needs to disappear. You are simply becoming more aware of everything that is already here. And take one deeper breath in through the nose. And a slow breath out through the mouth. Before you open your eyes. Notice what your attention feels like now. Perhaps clearer. Perhaps quieter. Perhaps exactly the same. Again, There's nothing you need to produce. The practice is the returning. And gently open your eyes. Let your vision arrive slowly. And take in the room around you. And see if you can keep some of this quality of attention as you move into whatever comes next. Thank you for practicing with me. Return to this meditation practice whenever you need to create space. Regather your attention. And come back to what is directly in front of you.