Hi and welcome to this meditation for relaxing the mind.
Throughout your daily routine you may notice that the mind grows restless or agitated.
And although you can't always control the mind,
You can encourage it to be more at ease.
Learning how to do this helps you to respond rather than react to your thoughts and emotions.
This practice offers you the opportunity to train the mind to slow down when it becomes overactive and helps you practice ease and relaxation.
You can sit upright or lie down for this practice.
It's recommended that if you're experiencing anxiety or stress in this moment that lying down may encourage relaxation.
We'll begin by taking a few deep breaths.
Inhaling,
Filling the lungs completely.
Hold the breath for just a second or two and exhale slowly.
As you let the breath go,
Try to empty the lungs slowly and completely.
Taking two more full breaths this way.
As you return to breathing naturally,
Recognize that you can't control every thought that arises.
React with your intention to relax the mind.
If thoughts are present,
Just leave them be.
Notice them but don't get caught up in their stories.
You can offer yourself two simple phrases of kindness toward the mind in these moments.
May my mind be at ease and may I be at ease with my mind.
Synchronize these kind phrases with your exhale,
Offering one phrase every time you breathe out.
Making sure to hear each word and connect with your own intention to care for the mind.
Inhaling and as you exhale,
May my mind be at ease.
Inhaling and exhaling,
May I be at ease with my mind.
When the thinking mind begins again,
Come back to the breath in these phrases.
Even if you can say only one phrase before the mind wanders again,
You're still moving toward relaxation by continuing to practice.
Exhaling and exhaling,
May I be at ease in my mind.
As we come to the end of this practice,
Bring your awareness back to the room,
Back to your body seated here,
Noticing the points of contact between your body and the surface beneath you.
And when you're ready,
You can open your eyes.
As you return to the activity of your day,
Watch the mind and notice when it becomes uncomfortable or agitated,
And rather than responding with frustration,
You can respond with a quality of recognition and kindness.
Thank you so much for joining me in this practice today.
I hope you have an amazing day.
