Begin this meditation by finding yourself in a steady and comfortable position.
Take a few breaths here,
Settling into this space and moment.
Your thinking mind is always craving to do more thinking.
It takes discipline and dedication to retrain the thinking mind,
To stay focused on the present moment,
Rather than obsessively thinking about the future and creating a story of what that looks like or reminiscing about the past,
Wishing it to be a different way.
In the present moment,
Everything is more peaceful as it is.
By settling into one particular posture that feels steady and comfortable,
We will use this moment to retrain the thinking mind,
Teaching it to focus on the present moment so we can minimize anxiety,
Regrets,
Shame in our life.
You cannot change your past,
But you can change your relationship with your past.
Similarly,
You do not know exactly what lies ahead of you,
But you can change your relationship with always thinking about what may lay ahead.
There's an Indian philosophy that states,
You are not your thoughts.
And in today's meditation,
We will be exploring how we indeed are not our thoughts.
So now that you've settled into this space and this moment,
You've created a posture that feels steady and comfortable,
Let us begin moving into the meditation.
Witness how the inhale travels in the body.
And witness how the exhale travels out.
When you focus your thinking mind on the breath as it travels in and out,
You force it to reside in the here and now.
You're training your mind to become aware of your breath because this is a reliable and trustworthy tool to clear the mind of clutter and habitual overthinking so you can create more space.
You're witnessing how the inhale travels in the body.
Then witness how the exhale travels out.
Notice how the inhale travels in and the exhale traveling out.
Feel which parts of the body move and shift as you breathe.
As you inhale,
Feel the air moving in through the nostrils,
Moving down through the throat into the chest and the lungs.
Feel the ribs as they rise and slightly separate,
Making room for the inhale.
Do you feel any air reaching into the belly before it begins its journey back into the lungs,
Up the throat,
And out through the nostrils?
You're witnessing the travels of your inhalation and exhalation,
Softly witnessing what happens in the body and how the breath feels moving in and out.
Now,
Do you notice how the mind has created space in just those few short moments?
You've trained the thinking mind to focus on the present moment by staying with the breath.
Free from anxiety or regrets,
The thinking mind created space.
It quieted down.
As you continue to breathe,
Get to know your breath pattern as it is right now.
Allow your thinking mind to become obsessed with the breath,
Witnessing everything that happens as you inhale and exhale.
Anytime you feel this breath pattern,
Any time you feel it,
Any time you feel it,
Any time the thinking mind begins to wander away from what's happening in this present moment,
Compassionately just bring it back.
Begin again at the nostrils and feel the air moving in through the body and witnessing it as it moves back out.
Slowly,
Every day,
You are retraining the thinking mind to live more in this present moment,
Creating space by eliminating anxiety and regret.
Thank you for showing up today.
Anytime you feel your mind cluttering or tensing up,
Come back to the travels of the breath moving in and out.
Remember that the intention of this course is not to learn how to meditate or to complete everything.
The intention of this course is to deliver tools and for you to learn little practices that you can incorporate to help you find more peace in your life.
You'll only create change in your life by changing your habits.
So come back to this meditation anytime you need to create space in your thinking mind.
Thank you for joining me.
Namaste.
