Welcome to today's meditation.
Today we're going to meditate for a clear mind.
Today's meditation will be part lesson,
Part meditation.
Many people say that they have a hard time meditating because they can't get their mind to shut up.
And this is true.
Your mind never stops.
However,
Your attention to your mind is completely in your control,
And that's what we're going to talk about and meditate on today.
First,
Settle into a very comfortable position.
Your hands in your lap,
However,
They fall naturally.
If your hands are palm down on your thighs,
This is a grounding position and maybe something that feels good to you that you feel like you want to be grounded in this moment.
Or if your palms are face up,
This is an open and welcoming and allowing position.
Whichever way feels best to you in this moment,
You can try out both ways.
Just be very comfortable.
Move around just a little bit and just check in with your body and make sure that you are in a very comfortable position.
Now there are three parts to you.
First,
There is you,
Who you really are,
Your spirit,
Your heart,
Your soul.
This part of you is divine and eternal.
This is the part of you that never began,
Will never end.
The part of you that is connected to me and to everyone else in the world and to all that is.
This is the part of you that is completely unflappable.
Nothing can disturb you because you can see forever in all directions and you know that everything is going to work out just fine.
This is who you really are.
You also have a body.
It's important to remember that you are not your body and you are not your mind.
You have a body and you have a mind.
And your relationship with both is completely up to you.
Check in with your body.
Just a brief.
Hello.
Do notice if there's any tension in your shoulders or anything that feels uncomfortable.
Just release and let that go.
The third thing that makes up this beautiful creature that is you is your mind.
Now you'll notice that while you're paying attention to the sound of my voice,
You're paying attention to your breath.
There really aren't any other thoughts going on.
But the minute that you shift your attention back to your brain and give it the opportunity to speak up.
You'll notice that the thoughts were always there.
So take this time to really notice and feel the difference between your mind that is making the noise and making the thoughts and the electrical impulses that are firing off.
And then who you really are,
Who's listening and interpreting and noticing the thoughts that your mind is creating.
Think about this.
A conversation requires two people.
If one person is there just talking away with no one to hear.
That's not really a conversation.
In the same way,
If you are not interacting with the thoughts that are crossing your mind,
There is no conversation.
You didn't stop thought.
It's impossible to stop thought,
But you've made the decision to turn your attention.
The listening and observing part of you away to pay attention to something else for this short amount of time.
So in this sacred space in this sacred time,
Pay attention to my voice and to your own breath.
I do that now by just paying attention to each breath in.
And acknowledging the magic of your breath.
Your amazing body takes in whatever is available to you in the air that is around you and converts it into exactly what your body needs.
And sends it to all the trillions of cells in your body.
I just make each breath in very mindful.
And with each exhale,
Imagine that you're letting go of everything negative.
Letting go of everything tense.
Letting yourself really be in this moment when nothing exists except the sound of my voice.
And your amazing breath.
Deep breaths in.
And out at your own pace.
Mindful honoring the magic of each breath.
Now as an experiment,
Let your attention drift away from my voice and away from your breath.
And see what's happening in your mind.
See what thought you see the moment you turn your attention towards your mind.
Whatever it is,
Just acknowledge it.
Hello mind.
Hello brain.
Hello thought.
You're okay.
Right now I'm paying attention to my meditation and my breath.
It's okay that you're there.
It's okay that my mind is working and love my active mind.
I'm not giving my attention to you just now.
Feel the feeling of separation between who you are,
The observer,
Eternal divine you.
And your mind,
Which is like a computer.
It's programmed.
It's chattering and sending off electrical impulses all the time.
Your mind is clever and awesome and can solve problems and create.
But not everything that your mind thinks is true.
And you get to decide.
Remember this feeling of being able to observe your mind,
Being able to choose your perspective,
Being able to decide what you will give your attention to and what your responses will be.
Come back to this feeling throughout your day.
Whenever there's a decision to make.
Whenever something happens that seems to require reaction from you.
Instead of reacting,
Take a moment.
Observe from this place of Infinite Intelligence and choose your response from there.
Let's end with a few long,
Slow,
Deep breaths in together.
And long,
Slow,
Deep breath in and release.
Second time,
Long,
Slow,
Deep breath in and release.
And magic number three.
Last time,
Deep breath in.
Release and relax your body.
Smile.
Feel the wonderful energy you've created in the wonderful connection between your spirit,
Your mind and your body.
Flow over you.
Still smiling,
Open your eyes and bring this feeling with you into a magnificent day.
All is well.
You are loved.
Namaste.
