Hello,
I'm Masa and in this practice we're gonna focus on calming the wandering mind.
We all experience days that life feels a little bit too overwhelming or the mind doesn't seem to stop jumping from branches to branches.
This practice is for one of those days.
Okay,
Let's start in a quiet and comfortable place.
Sit up on a comfortable cushion or chair with the spine nice and tall.
You can rest your hands on your legs and gently close your eyes.
Bring your attention to your breath without trying to change the rhythm.
Notice the length of your inhale and the length of your exhale.
Notice the depth of your breath,
Whether you're breathing from the diaphragm or the chest.
Bring your attention to your nostrils,
To the temperature of the air against your nostrils as you inhale,
Temperature as you exhale.
Notice the difference,
Keeping your attention on the breath.
Now,
Imagine yourself sitting by a river in the woods,
Surrounded by trees.
Feel the gentle breeze against your skin,
Breathing the fresh air.
Maybe you can hear the birds chirping in the distance.
Then,
Notice your thoughts passing through on the river in the form of boats.
Just observe them passing with no judgment.
They're allowed to be there,
Just let them pass.
As your thoughts pass,
Observe the flow of the water their passing creates.
Observe the color of the water,
The water is reflecting.
This is your world,
Anything can be in any shape and color you want.
If you find yourself at any moment in one of those boats,
Just acknowledge it.
Slowly go back to the riverside.
Now,
Feel your surroundings in this setting,
Where you are sitting,
Your distance from the water.
Maybe even you hear a waterfall.
Look at the trees,
Their shapes and the shadows they create.
Pay attention to the shape of the leaves.
If you see any near you,
Pay attention to the details on them.
You might notice there are fewer boats passing and how the image of your surroundings becomes more and more clear to you.
Watch the water flow,
Feel the breeze,
Watch the movement of the branches of the trees,
Listen to the birds,
Breathing the fresh air,
Breathing in and out,
Having your attention back to your breath,
Back to the air against your nostrils,
Movement of your chest,
Your body,
The room you are sitting in,
Your body against the cushion or the chair.
You can go ahead and wiggle your fingers and toes and stretch your body if you need to.
And whenever you're feeling ready,
You can open your eyes.
