Welcome to quieting the busy mind.
Find a comfortable seat,
Maybe sitting on your couch or on your bed,
And keep your eyes open.
Softly gaze at your hands in front of you.
Just start to really arrive in your body,
Remembering that you came here for a reason.
Your mind is full of chaos,
Busyness,
The wheels are constantly turning,
And with the same effort that you put into your work,
Your family,
Your mission,
Today you're going to put into quieting the mind,
Recognizing the benefits of stillness,
The benefits of giving your mind a break from constantly working.
So start by taking some deep breaths,
Filling up the lungs completely with fresh new oxygen,
As you exhale,
Pressing all that air out of your body.
Take these breaths at your own pace,
Noticing areas of stickiness,
Areas that maybe are holding some tension.
Instead of feeling bogged down by the breath or constricted by the breath,
See if you can soften into these spaces,
Allowing yourself to be presence and choosing discipline today,
Discipline of the mind,
Holding your awareness inside your body and noticing with patience and compassion when the mind wanders.
With the same discipline that you put towards work,
Family,
Your mission on this earth,
Put it towards being mindful,
Being present,
Being here in your body.
See if your busy mind is wandering more often than is comfortable,
Perhaps counting the breaths.
Once you get to ten,
Starting over at one.
You are here in your body,
Present,
Strong.
Your mind is deserving of a break,
It's deserving of time to recharge,
To relax the same way your body recharges and relaxes after it works really hard.
Give yourself permission to be here in this moment,
Noticing if your breath has started to become shallow,
See if you can actively take deeper breaths,
Remembering why you came here today,
Why you chose to quiet the busy mind.
If it is comfortable for you,
For these last few minutes,
Allow the eyes to softly close if they have not shut naturally already.
Feel the weight of your body as gravity pulls it down towards the earth.
Feel the muscles as they wrap around your bones,
The blood flowing throughout your body.
Imagine the spaces that are clenching or tightening as you sit here in stillness.
When you are ready and only when you are ready,
Allow the eyes to open.
Notice how you feel,
Notice how the breath feels.
Pause here for a moment to celebrate the fact that you took time out of your life,
Out of your busy life to quiet the mind,
Knowing the value of mindful awareness.
Thank you so much for being here with me today.
Namaste.
