Hey folks,
It's Matt Young.
If your brain works anything like mine,
Sometimes it will produce a torrent of thought that seems designed only to create confusion and distress.
And it might feel like those thoughts buzz around your head like flies around fresh dung.
I know,
Nice image to start your meditation off with,
Eh?
Worse still is the news that I haven't yet invented a fly swatter for your thoughts.
And that in my experience there's no guaranteed way to calm a racing mind.
It can be hard to find the clarity and calm we crave.
However,
It's certainly possible to calm an overactive brain.
And while you may not feel as serene as His Holiness,
The Dalai Lama,
By the time we're done here,
Hopefully you'll feel a little less bothered by the flies.
Anyway,
Let's get started.
You may like to settle in with a big stretch or yawn.
You could also gently roll your shoulders back and forth a few times,
Loosening up the neck and the upper back.
Feel free to adjust your body,
Like a cat getting itself comfy before a wee nap.
And become aware of your whole body at rest.
Your breath flowing.
Noticing those places in your body that feel soft and loose.
And see if you can transfer some of that softness to the places that feel relatively tense.
You may feel tired.
You may become aware of discomfort somewhere.
It's easy to miss these sensations in the midst of a working day.
As you relax,
However,
They often come to the surface.
So wherever you sense some tension,
See if you can imagine it softening.
As though it has the feel of a down-filled pillow.
And soften the breath too.
Let each exhalation be a little looser and longer.
And remember,
Your brain doesn't have an off switch.
You can't just stop thinking in its tracks.
Like a truck in top gear,
It takes time to slow down.
So be patient.
Trust that your mind will calm down eventually.
Forcing it to stop ain't gonna work.
Of course,
There are things we can do.
For example,
Notice what happens when you listen carefully.
What can you hear?
Flies buzzing?
Sorry,
I probably shouldn't have said that.
Perhaps there's something else.
Maybe just silence.
Some distant hum.
Lots of different sounds.
It doesn't matter what you hear.
Just listen with intent.
Listen as though every sound were important.
A source of fascination.
Listen out for changes.
Subtleties.
Nuances.
And as we proceed,
Remember that the more you can accept your thoughts,
The more restful you'll feel.
So try not to fight them.
Instead of thinking if your thoughts are flies buzzing around inside your head,
Let's just take them one at a time.
In fact,
Let's get creative and imagine that the next thought that enters your head is like a puppy bounding up to see you,
Filled with energy and delight.
He's so pleased to see you.
And naturally enough,
You give your full attention to that little puppy,
That thought in your head.
And then just notice where the thought goes next.
Maybe it runs off to sniff some other dog.
Maybe it bounds out into the backyard.
Maybe it disappears for a moment or two.
Wherever it goes,
Just follow along,
Breathing easily.
Let your breath remain smooth and even,
Unruffled.
And if your thoughts start barking at you or whimpering,
Just let that breath stay the same,
Soft and easy.
And you might say to yourself,
I can tolerate these thoughts.
I can see them and know them.
I can treat them like puppies.
I don't have to buy into the stories they spin.
Thoughts do not have to own me.
And as we proceed,
Notice the expression on your face.
Are you frowning?
Is there any tension in the forehead or brow?
Can you imagine all the muscles of the face being released?
Can you let your shoulders drop down a bit each time you breathe out?
And what would it be like to imagine the whole of your torso feeling as soft as a pillow?
Now let your attention drift freely.
And we're going to play a little game.
In this game,
You get one point each time you notice a thought.
And each time you notice a thought,
You can celebrate.
You can rip your shirt off and run across to the corner post as though you've scored a goal for your country at the World Cup.
Or you can sit there in stunned silence as though you've just won the jackpot at a casino in Vegas.
It doesn't matter what type of thought it is,
Good or bad,
Positive or negative,
Stressful or calming.
Let them all flow.
The only thing you have to do is celebrate.
Celebrate each and every thought that comes along.
How amazing it is that these thoughts keep coming.
Or perhaps they've stopped.
Either way,
How amazing.
What a cool thing this brain is,
Coming up with an endless stream of ideas,
Of worries and concerns,
Fantasies and plans.
It's like a magician pulling rabbits out of a hat.
Who knows what it's going to produce next?
Maybe some random memory.
Maybe some cruel judgement.
Maybe some petty worry.
Maybe it will go catastrophizing.
Maybe it will jump to a conclusion.
Maybe it will jump to a conclusion.
Celebrate.
So what's your score?
Are you up to a hundred yet?
If so,
Great.
Your first century.
Brilliant.
Keep going.
Celebrate all the while.
Keep your breath steady.
Even.
Soft.
And long.
And don't try too hard.
If you miss a thought or two,
No problem.
Allow your face to stay relaxed.
As though you were enjoying the company of that puppy.
And you might also notice the sensations in your feet.
Or the feelings in your hands and fingers.
Paying attention to the subtleties and details with great curiosity.
You can let your muscles go loose and limp.
Your whole body relaxed like a sleeping puppy.
Finally,
Know that it's possible to have a mind filled with thoughts and to feel deeply at peace.
Your mind does not have to be empty in order for you to feel peaceful and at ease.
And you can celebrate the arrival of any thought that visits,
Knowing that none of them have to be taken seriously.
You may already have noticed that by accepting your thoughts in this way,
You feel a little better.
A little less stressed or a little less bothered.
Anyway,
I hope you feel at least a little calmer,
Even if there are a few flies still buzzing around.
That's it from me.
Catch you next time.
