I want you to just get your last little bits of wiggles out.
Yeah,
Relax your arms down by your sides,
Lengthen your legs.
Take a couple inhales and exhales and as you exhale,
Think about dropping the body's full weight down to the earth.
Notice if you're holding onto tension in the face,
One way to soften the tension is to part the teeth.
Keep the lips slightly together but wiggle the jaw side to side.
Notice if you can drop the eyes a little bit heavier into their sockets as well.
And we're going to move into a meditation which is meant to expose us to the chatter of our minds.
So the content of our thoughts,
The pace by which they come and our ability to be able to let them go.
So I want you to imagine that your mind is a clear blue sky and that the chatter in your mind,
Thoughts that come in and flow out are the fluffy white clouds that you have passing over the clear blue sky.
So what I'm going to do is give you a bit of space here.
I'm going to remind you for 30 seconds or so about the work that we're doing,
About how we're supposed to be noticing when a thought comes in.
And we're not going to do this with any sort of intensity.
We're not going to give ourselves a timeline of how long we're going to dwell on our thoughts.
We're just going to notice how fast the thoughts come,
How long they stay and how easy it is to let them go.
And so as if your mind when it's clear is that clear blue sky.
And the thoughts that come in and flow out are the fluffy white clouds.
Every cloud is going to be a little different,
Have its own timeline.
And we're just going to notice,
Not trying to quiet the mind,
Not doing anything out of the ordinary,
Just watching as if you were the observer of your mind,
As if you could take a step back.
As if you could watch your thoughts unfold without judgment or opinion about them.
And as you notice,
Notice the pace in which they come,
Notice how long they stay and notice how easy it is to let them go.
And also starting to notice the content of your thoughts.
So what is it that you're thinking about?
As if you were organizing,
Notice if you could give them a title or give them a category or give them a name.
For example,
This is me planning for the future.
Or this is me reminiscing about a past memory.
Notice if there's a pattern.
Notice if the thoughts are connected and fit together.
And we're still just watching and just noticing and observing.
Giving the thoughts a name,
Noticing details when they come for long,
How easy it is to let them go.
And staying with this exercise a little bit longer.
And our next stage that we'll move into is being able to force a little bit of control over the thoughts.
And so again visualizing that clear blue sky.
And the thoughts are still the fluffy white clouds that pass through.
But this time instead of being the observer,
We're going to notice the thoughts without letting ourselves get lost in them or travel too deeply in them,
We're going to let them go.
So if it helps visualize a clear blue sky,
And every time a thought comes,
You can label it thinking,
Or you can visualize the white cloud passing through.
Every time you notice,
Let them go.
Every time a thought comes in,
This time not letting yourself run with it,
But sending it away.
And coming back to the clear blue sky,
The calm and quiet mind.
Allowing my voice to be a reminder to stay with the focus.
And don't be discouraged if it's difficult.
Knowing that every new moment is an opportunity to find a quieter mind.
Just a little bit longer.
Now clearing the mind,
Clearing the practice.
And turning back into your body as if you were fully animating the body.
And so without moving a muscle,
Feeling the toes and the legs,
Noticing the hips,
Feeling the breath,
Feeling where the breath awakens the belly and the chest.
Feeling the shoulders and the arms,
The fingers,
The neck and the jaw and the eyes and the head.
Connect to the space between the eyebrows as if there were a stone on the forehead.
Keep paying attention to the space between the eyebrows.
As if inside your body you were looking up at your forehead.
You could see a light right between your eyebrows.
Taking one more breath.
And then blinking the eyes open.
Slowly coming back to the room.
Rolling over onto your right side and coming up to a seat.
We'll close our practice with our hands at heart center.
Dropping the chin to chest.
And allowing the light to come back into your eyes.
