Hello there friend,
This is Junie Pouche and today's meditation will soothe your worried mind.
If you're listening to this track,
I'm assuming that there's something that's troubling you.
And if it helps you feel any better,
Just know that on average the human brain typically has between 60-80,
000 thoughts every day.
And when your mind is racing,
It might feel like you're having 60-80,
000 thoughts every minute.
There is an antidote for that,
However,
And it's called meditation.
It's free and there are no side effects.
Regular meditation has been scientifically proven to change the part of the brain,
The amygdala that controls anxiety and fear.
Less anxiety and fear means less stress.
So let's find a comfortable position and get you in a place of peace and presence and soothe that worried mind.
I invite you to take a couple shoulder rolls,
Just up and back a few times,
Releasing any tension that you might have in your shoulders.
And when you're ready,
Just gently close your eyes.
Let's take a couple deep breaths together.
We'll go in through the nose and on the exhale,
I invite you to audibly sigh.
Let's go in through the nose for one,
Two,
Three,
Four,
Just hold for a beat.
And then exhale with a sigh.
Let's do that again.
Inhaling through the nose for two,
Three,
Four,
Holding and just letting it all go.
I invite you to bring your awareness to the surface beneath you.
Feel the points of contact and allow your weight to drop into the stability of that surface.
There is nowhere that you need to be right now and there is nothing that you need to do.
Allowing your breath to return to its natural state.
We're going to practice a mantra at this time.
The word mantra simply means mind vehicle and in mindfulness meditation,
It works as an anchor.
So you can bring your awareness to the mantra and that allows you to be in the present moment.
So for today's meditation,
We're going to use the mantra,
I am not my thoughts.
So as you continue to breathe,
Gently repeat the mantra silently in your head or out loud if you prefer.
And whenever your mind wanders and it will wander,
Just gently shift your awareness back to the mantra.
Another benefit of meditation is that it allows us to introduce a pattern interrupt.
We are full of conditioned responses and when you have a racing mind,
There is not a time that it's ever more clear.
The gift of meditation allows us that pause,
That moment,
Even that nanosecond of stillness where we are our purest unconditioned self and that self understands that a lot of times our thoughts are not rooted in reality.
So let this mantra serve as your permission slip to let go of any thoughts that are holding you back or causing you to spin out.
All mind the time and when you hear my voice,
Just sit quietly with your eyes closed.
So let's begin.
I am not my thoughts.
I am not my thoughts.
On the inhale.
I am not my thoughts.
With a pause and on the exhale.
I am not my thoughts.
And remember,
Your mind will wander.
That's a sign of a verified meditation.
So just bring your awareness gently back to the breath and the mantra.
And begin again.
I am not my thoughts.
You can gently release the mantra at this time.
And let's take a cleansing breath in through the nose and out through the nose.
On this next breath,
I'd invite you to imagine inhaling calm.
And on the exhale,
Releasing worry.
Let's do that again.
Inhaling calm.
And releasing worry on the exhale.
Now inhaling peace.
And exhaling fear.
Inhaling peace.
Inhaling groundedness.
And exhaling confusion.
Inhale groundedness and exhale confusion.
Let's inhale simplicity and exhale overthinking.
Inhaling simplicity.
Exhaling overthinking.
If you have any worries left over,
This short guided visualization may help you release them.
So as these worries come up,
I'd invite you to give them a name.
Don't overthink it.
Just assign a name to a balloon of worry and allow it to float away.
You can let go if you feel like revisiting that worry at a later time.
I'm sure you'll be able to find it.
So again,
Just gently releasing these worries by naming them and letting them float away.
I'll also let you know if I'mame you can find them Found.
Once you've released all of these worries,
Come back to your breath,
Deepening the inhales and exhales.
Bringing your awareness back to the room,
Listening for any sounds,
Feeling any sensations in the body.
And then slowly bringing some movement back to the fingers,
Wiggle your toes and when you're ready,
Gently flutter your eyes open again.
I hope this meditation has brought you a little peace and helped you arrive in the present moment so that you can tackle whatever obstacles or situations are causing you worry.
And just remember you can always come back to the breath.
You are not your thoughts and meditation is always available to you should you need a pattern interrupt,
A pause,
A moment of sanctuary.
Thank you so much for meditating with me today.
I'm wishing you well.
