Quiet Your Mind

The world is loud, but your mind doesn't have to be. Quiet Your Mind, Still Your Body, Clear Your Energy, Relax Into You. This guided meditation has been shown to quiet the noise of life and improve your ability to tune into your inner voice. Enjoy.

Transcript

Welcome to How to Quiet Your Mind with Lauren Pauley.

Find a place to relax.

See if you can find a quiet space away from others.

Lie down,

Take a seat.

Allow your body to be fully supported,

Fully supported,

So that any weight of your body is carried by whatever surface you're lying or sitting on.

There's no need to hold on.

Let go.

With a long exhale,

Just notice the weight of your body giving in,

Relaxing into and releasing into the support beneath it.

Allow your lungs to fill.

Your chest will rise,

And as you exhale,

Your chest will soften and your lungs will empty.

Take gentle note of your breath.

In and out.

In and out.

You are safe.

You are supported.

You are not alone.

It is okay to relax.

It is okay to release.

It is okay to let go.

Feel your body sink even more into the support beneath it.

Take note of your body against the surface it's sitting or laying on.

At the same time,

Ask your being to expand.

Expand so that your being is taking up the entire space of the room that you're in.

You,

Yourself,

Your energy taking up the room.

Any upset,

Any limitation,

Any problem.

It becomes obliterated by your space as you expand.

Ask yourself to expand further now.

Go ten miles out in every direction.

Allowing you,

The being,

To be bigger,

More expansive,

More space.

Any heavy,

Dense energy,

Any stuck energy,

Any upset problem.

Any limitation,

Again,

Obliterated by your space.

Continue to move out now a hundred miles in every direction.

Side to side,

Top to bottom,

Left to right,

Front to back.

Diagonally,

Spherically,

In all directions,

Allow your space to expand.

Obliterating any and every limitation,

Upset or problem in its path.

A thousand miles out now in every direction.

Allowing to obliterate any problem,

Any limitation,

Any upset.

Ten thousand miles,

Ten thousand miles out in every direction.

Obliterating every and any problem,

Upset or limitation.

And a hundred thousand miles out now.

Reach,

Reach,

Reach,

Reach,

Reach yourself as big as you actually be.

Until you go infinite,

Infinite space.

Allowing the space that you be to obliterate any and every stuckness,

Staleness,

Mind loop.

All the upsets,

All the intrigues,

All the problems,

All the limitations obliterated by your space.

You are bigger than your mind.

You are bigger than any problem.

You are bigger than any upset.

And you are bigger than any limitation that has been put on you or that you've created yourself.

Notice yourself in this expanded space.

Is your body more relaxed?

Is your mind quieter?

Is there a sweet release in the expansive space that you be?

How big can you be to be bigger than any upset,

Limitation or problem?

Eclipse your mind,

Your emotional mind,

Your busy mind,

Your racing mind with space.

If your mind picks up and gets busy,

Don't contract small into it.

Instead go big,

More space.

Become the observer,

Conscious observer.

Eyes wide open.

None of those thoughts are yours.

None of those thoughts are real.

How much space can you be to eclipse them?

And how much space can you add to those thoughts,

To those limited behaviors,

Cognitive patterns,

Behavioral patterns,

Upset patterns,

Drama,

Trauma and intrigue patterns?

How much space can you inject into them to obliterate them?

From this space that we naturally be,

Truly be,

We're able to see that our mind doesn't control us.

Yes,

It feels real.

Yes,

The emotions feel real.

They're heavy.

The mind is pestering and won't leave you alone.

I get it.

But that is when you contract into it again.

Add more space.

Be aware you are bigger than your thoughts.

You are not your thoughts.

When you are willing to be bigger,

More space,

And have a broader perspective of your life,

The upsets,

The problems,

The limitations,

You start to see more possibilities.

Your mind will become quieter.

Your body will become more relaxed.

And you'll start to see how you can make changes so that you are not ruled by your mind,

Your problems,

Your upsets,

Or your limitations.

More space.

You can take your right hand and place it over your heart.

And take your left hand and place it right on your solar plexus where your ribs meet.

Anytime you are upset,

Anytime you are mid-meltdown,

Anytime your mind is spinning,

Your emotions are turbulent,

You feel like you are getting lost in the world,

Come back here.

Right hand on the heart,

Left hand on the solar plexus.

Breathing in through the bottom hand,

All of those upsets,

Spinningness,

Lostness,

Limitations and problems.

And as you exhale through the top hand,

They leave your body.

They leave your mind.

They leave your space.

And they return to center where they came from.

You are safe.

You are okay.

You are not your mind.

You are not your emotions.

You are not your problems.

You are not your upsets.

And you definitely are not your limitations.

Most importantly,

You are not alone.

Take note of your body.

Any held tension,

Allow it to relax and release.

What support?

What support is here that you haven't acknowledged?

Haven't yet chosen.

But if you could acknowledge and choose it now,

It would create a sense of peace in your body and your mind.

More space.

As you open your eyes gently and slowly,

Don't allow your mind to take control again.

Don't allow yourself to contract back to the level of the mind,

Problems or upsets.

Remind yourself to go big,

More space.

It's from that expanded perspective that you'll start to see ways around.

Those massive walls that seem insurmountable only seem so because you've made yourself as small,

If not smaller,

Than them.

Expand into space.

Acknowledge the support.

You'll immediately have access to more peace,

Ease and possibilities.

Have a wonderful day.

Reviews

That was excellent! Very well done and my favorite part that resonated with me was “return to sender”.

Nice Lauren. So real...

This was great! Thank you

I love this expansion , Lauren, 🙏

this is exactly what I needed today. "You're bigger than your mind"

Mind expansion is a crucial learning point for a newbie. Expanding my space to alow myself to have more wiggle room has instantly made me feel more powerful. Wow. Thank you🙏

Lauren, I keep coming back to this meditation. It compliments the work with my psychologist in healing. I had to add for myself an additional visualization of wind which blows away any compressing thoughts. I love the wind. It makes things move. It cleans the air. It can be a guide if sailing in the dark on a dark night on the Great Salt Lake (where I sailed). I recall on an 80 mile race heading in and not seeing the other boats unless you catch a glimpse of their stern lights, having the crew in silence so as not to give up our position on that expansive water while trying to eek out every inch of wind that was just a whisper. I learned that night it helps to have a tuft of long hair loose along the cheek. I could feel the wind direction based on the hair that scooted along my cheek. It's very vivid, that night. So, to your meditation, I visualize wind blowing and helping me expand out when contracting thoughts want to barge in. I hope you do more meditations. Namaste.

This was a nice and easy way of quieting my mind and decompressing after a long stressful day at work.

This was exactly what I needed after my first week of orientation to a new professional role! Finding space and quieting the mind with this meditation felt like a sacred gift. I will come back to this specific guided practice in times my mind feels like it is going in a thousand directions at once or in other times that I am in need of quietude.

Wonderful insight 😘😘

Thank you for this totally awesome meditation.

Nice way of looking at how to handle overwhelming thoughts. Thank you!

More space! Love it!! Thank you for this incredibly helpful meditation🙏🏻Bookmarked and will use many more times☮️💟

🙏🏻💕 I really loved this so much!
“You are not your thoughts, you are not your emotions...” I am not my past, I am not my experiences, I am just me, and those things do not define me. Thank you.