Meditation for a busy mind.
First,
Prepare to meditate.
Sit on a chair or lie down with your mouth closed and just gradually become aware of your body,
Where it touches the floor or the chair.
Just noticing those sensations.
And then just move to just noticing how your body feels generally.
Just notice this.
Now,
Move your attention to focus on your breathing.
Just notice each breath going into your lungs and each breath going out.
Just following this rhythm of your mind.
Now,
As you're aware,
Your mind will become full of thoughts.
Some of these are quite normal.
Things we have to do today.
Some are quite negative or self-critical.
Some can even be positive.
Our job here is just to think of the thoughts like a cloud passing the sky.
Passing along the sky.
And to realise that each thought is like the sky.
Each thought is like a cloud passing across the sky.
And our job is just to watch the thoughts and allow them to pass.
So just sit now and observe thoughts that come into your mind as they rise and fall.
Each time your mind wanders into a thought,
Just allow it to come back.
Just to observe and allow it to pass.
Our thoughts are just temporary.
We are permanent.
Again,
Each thought in your mind.
Just allow it to pass.
And now,
Just bring your attention to your surroundings.
Any noises you can hear.
Any sounds.
Any tastes in your mouth.
The feel of your body on the chair or the floor.
And when you feel comfortable,
Just open your eyes and come back to the world.
