Hello,
And welcome to this meditation practice.
Whether you're feeling distracted or scattered,
It's perfectly okay.
This is the time for you to simply be without any judgment or expectations.
We'll begin by practicing bringing some gentle awareness to your thoughts without the need to control them.
So just let yourself relax,
Breathe,
And follow along.
Let's begin by finding a comfortable seat or lying down in a space where you can relax.
Close your eyes,
Or if that's uncomfortable,
Simply lower your gaze on a point in the room.
Allowing your body to settle in the position that feels right for you.
Taking a deep breath in,
Exhale slowly,
Letting go of any tension in your body.
Taking another breath in,
And letting that go.
Another deep breath in,
Exhaling slowly,
Imagining as though you're blowing bubbles through a straw.
Now as you settle into the rhythm of your breath,
You might notice thoughts popping into your mind.
This is completely normal,
Especially if you're managing stress,
ADD,
ADHD,
Anxiety.
Thoughts may come in quickly,
Jump around,
Or feel scattered.
Instead of trying to push these thoughts away or get frustrated,
Acknowledge them.
It's okay that they're there.
Let them come and go without judgment.
You might say silently to yourself,
I see you thought,
And gently let it drift away,
Just like a cloud in the sky.
Noticing the thought,
And allowing it to pass by.
If you find your mind drifting from your breath or your thoughts,
It's okay.
It's part of the process.
Gently bring your attention back to your breathing.
No need to rush or judge yourself for getting distracted.
It can be a normal part of managing thoughts.
Taking a deep breath in,
And exhale.
Each time your mind wanders,
And you bring it back to your breath,
You are trading your focus one breath at a time.
Sometimes thoughts might flow like a river,
Quickly,
Uncontrollably.
Instead of resisting them,
You can embrace them.
Acknowledging your mind is active and alert.
Allowing these thoughts to flow,
And as they do,
Notice how they come and go.
As though they are leaves floating down a stream that pass by.
You don't need to hold them,
Just notice them and let them drift.
Continuing to breathe slowly and deeply.
Notice the breath in through your nostrils,
And out through your mouth.
As you exhale,
Releasing any tension or frustration.
You are doing exactly what you need to be doing right now.
Connecting with your breath.
And releasing any tension.
Allowing thoughts to flow,
Notice,
And let them go.
Returning back to your breath.
Let's take a moment to acknowledge something important.
The fact that you are here right now,
Giving yourself this time.
It's an act of compassion.
Being kind to yourself.
And it's okay to have a busy mind.
It's okay to have moments where focus feels hard.
It's okay not to be perfect.
And as you breathe in,
Allow yourself to notice compassion growing.
Imagine sending and expanding this kindness and compassion in your body.
You're doing your best,
And that's enough.
Taking a breath in.
As you exhale,
Notice your breath.
Bringing your attention from your thoughts back to your breathing.
As we come to an end of this practice,
Take a moment to notice how you feel.
Maybe you're a little calmer,
Or maybe you're just more aware of your thoughts.
Whatever it is,
Know that you're exactly where you need to be.
Taking an inhale in through your nose.
And letting it go.
Start to bring your awareness back into the room around you.
Noticing the sounds,
The temperature of the air,
The surface supporting your body.
And whenever you're ready,
Gently opening up your eyes.
Feeling refreshed and at ease.
Thank you for taking the time for yourself today.
Remember,
It's okay for your thoughts to come and go.
What matters is you're practicing self-awareness,
Self-compassion.
Each time you give this time to yourself,
You're flexing and strengthening your ability to be present one moment at a time.
I encourage this practice as often as you can throughout the week.
Be well.
