Welcome to Bring Clarity to the Mind.
In this session we will be bringing attention into a fixed point with an aim to provide stability within the mind and the overall practice.
We can establish trust that the breath will provide a stable resting place.
So let's begin.
Find a comfortable seat and take a few moments to soften the gaze or close the eyes completely.
Whatever allows you to feel most secure in this moment.
Take your time.
Begin to land in this space.
Bring to mind anything within your current experience that can provide a moment of stability.
It could be the sensation of the ground or surface beneath you.
Perhaps the feeling of the spine supporting the body.
Maybe a nearby sound or even the temperature of the space.
Anything that feels supportive,
Familiar or comforting.
Allowing the presence of this focal point to carry you into the meditative state.
Inviting you to connect with the natural flow of the breath.
As you begin to align with the presence of the breath without judgment or duty.
Simply noticing its rhythm.
Start to pay attention to how the breath manifests for you.
Perhaps it's a sensation or a feeling of lightness as it travels up the spine.
Or a tingling on the surface of the skin.
A lightness in the belly or subtle movement in the chest.
Wherever the breath begins to show up.
Simply ground into its presence.
Really noticing how it actually feels to just breathe.
Allow those sensations to be your resting place.
Taking a moment to check in with the mind.
Seeing if the mind has wandered.
Perhaps contemplating something from the past or preparing for the future.
Noticing this act of mind wandering and knowing that it has absolutely nothing to do with you.
This is just what the mind does.
Upon recognizing this behavior,
Seeing if you can redirect to the attention with a sense of kindness.
Back towards the breath.
Back towards the body.
Knowing that in moments like this,
In the return of the attention back home,
That is what the healing of the practice occurs.
So come home.
Once again becoming attuned to the inhalation.
Following its active presence.
And as you breathe out,
Naturally noticing the contemplative undertones of this act.
How it naturally arises in response to the in-breath.
No need to force its presence but to continue to welcome and celebrate its natural expression.
And as we begin to transition out of the practice,
Take a moment to breathe in deeply.
Trusting the natural pace of the body and begin to find small movements in the fingers and the toes.
Starting to move the body in any way that feels comfortable for you and in your own time.
Lifting the gaze and opening up the eyes.
To find strength and stability in our meditation practice,
It can be helpful to provide the mind with a focal point to offer clarity and spaciousness.
I invite you to find a few moments to think about what helped you to feel grounded and aware in your body.
Locate the physical feelings of stability and safety.
Placing the attention there as a gentle reminder that no matter what we are always in control of how we perceive and choose to respond to the moment.
Thank you for practicing with me today and I hope to connect with you soon.
