Hi,
I'm Melissa from Meditation for Regular People and thank you for meditating with me today.
Our minds can often go a million miles an hour jumping from one thing to another.
When we get stressed,
The speed can really increase and we can be overwhelmed with should have,
Could have,
What ifs and other repetitive thoughts.
We can't always control the flow of thoughts into our minds but we can encourage our minds to be more at ease and to unhook from repetitive negative thoughts.
We can give our minds a rest and teach our minds to rest with a little patience and some practice.
Learning to unhook and rest our minds allows us to respond rather than react to thoughts and emotions.
Today we'll begin training your mind to slow down a little bit when it becomes overactive.
We'll flow our breath and invite ease and relaxation.
We'll rest our minds and most importantly teach our minds that it's okay to rest.
First find a place to sit or recline where you can take some time for yourself.
It's important for your position to be comfortable but still allow you to be alert.
Find a relaxing place that allows you to focus and when you're ready direct as much of your attention as you can to my voice.
Take in a deep breath and invite your eyes to float closed.
Rest your hands in an easy,
Effortless way.
Place your feet where you feel most connected to your space.
Take some slow breaths and scan through your body,
Softening and releasing any places you might be holding or tight.
If there are any places you find obvious tension,
Breathe into them.
Take your time and invite your body to settle.
Take a few deep breaths and when you're inhaling fill your lungs completely.
Try holding your breath for just a second or two after you fill your lungs and exhale very slowly like your breath is flowing out of your body in the gentlest way.
As you let your breath go try to empty your lungs slowly,
Completely and with ease.
There's no need to force it,
Just pay attention to how it's flowing.
Begin to recognize that you can't control every thought that arises and connect with your intention to relax your mind.
Allow it to rest and teach it that it's okay to take a break.
If thoughts begin to flow,
Gently unhook from them and return your focus to your breath.
Let's begin to offer yourself two simple phrases of kindness toward the thoughts that are arising.
May my mind be at ease.
May I be at ease with my mind.
May my mind be at ease.
May I be at ease with my mind.
Begin to synchronize these phrases with your inhale and your exhale.
Breathe in.
May my mind be at ease.
Breathe out.
May I be at ease with my mind.
Breathe in.
May my mind be at ease.
Breathe out.
May I be at ease with my mind.
Hear each word and try to connect with your own intention to care for your mind.
When your thinking mind starts up and you realize you may have drifted away,
Come back to your breath and flow the phrases.
May my mind be at ease.
May I be at ease with my mind.
Even if you can only say one phrase before your mind wanders,
You're still moving toward relaxation by continuing the practice.
Let's try sitting for 10 minutes.
Just flowing these phrases.
I'm going to keep an eye on the time and you'll hear some chimes.
Just continue your practice of unhooking from your thoughts,
Resting your mind,
And returning to,
May my mind be at ease.
May I be at ease with my mind.
Let's begin.
May I be at ease with my mind.
You you you you you you you you you you you you you you you you you May my mind be at ease may I be at ease with my mind Gently let those phrases drift away begin to be aware of the sounds around you The room where you're resting and the world around you Let's take a long slow deep breath in together And gently let that go Let's take another long slow deep breath in together And slowly release it Thank you for your practice today Thank you for shifting the world by shifting yourself This is how we change the world One breath at a time,
One sit at a time,
One person at a time One person at a time,
One sit at a time,
One person at a time Keep breathing
