Welcome to a little piece for an overactive mind,
So we'll begin just by finding a comfortable position and just allowing your body to settle in.
Just feel the support beneath you and you may want to take a deep breath just to connect the mind and the body together.
Then simply allow your breath to be what it is.
You don't have to get involved in your breath,
Your body's been breathing for a long time without you getting involved.
Just become aware and we just give our muscles permission to relax as well,
Similarly to your breath,
You don't have to force them,
You don't have to do anything,
Each muscle knows how to relax,
They're just waiting for you to give them permission.
So starting from the top of your head,
Working all the way down through your body,
Just allowing the muscles to relax,
Allowing the face and the ears,
Your chin,
Your neck and your arms,
Your shoulders down your back and your bum and your legs,
Allowing each muscle as they go down just to relax a little bit more each time,
Breathing in calm,
Breathing out relax.
We don't have to do anything,
We just have to be aware and that's simply enough.
And as you're settling in,
Just let's reflect on a little bit of wisdom.
The mind is like water,
When it's turbulent it's difficult to see,
When it's calm everything becomes clear.
This simple yet profound statement reminds us of the power of a nice calm mind,
Often our minds are like a stormy sea,
With thoughts crashing around each other,
Creating noise and confusion,
It's very much like a pond with muddy water,
But beneath the surface there's always this depth of stillness and clarity,
If we just allow it to settle in.
And in our busy lives,
Especially nowadays,
We often mistake mental activity for productivity and intelligence,
It's just thinking,
It's just overactive minds.
True wisdom often emerges from this stillness,
You cannot very often think yourself out of problems or think your way into trying to remember something or do something,
It's when we take a step back and relax and allow the mind to have space,
That's when the wisdom and clarity appears.
Now let's explore a way that we can have this peace amidst all the mental activity.
So imagine your mind is a vast sky,
And your thoughts are like clouds passing through the sky,
I know this is a very common meditation but it really does work and it's simple,
And we can all imagine this huge vast sky and we've all seen clouds,
And all the clouds are different,
There's never two the same clouds,
Just the same as we think we have relentless,
The same thought,
They're not,
Every time you have a similar thought they're subtly different,
You know some of the thoughts are like light and fluffy clouds and others are a little more dark and heavy and don't leave any room for light,
But regardless of their nature they're all temporary,
They're passing,
Some of them travelling a little slower than others,
And as you just sit here,
Just begin to notice the thoughts as they arrive,
Don't try to change them or do anything with them,
Don't even try to push them away,
Just observe them,
No different than just being aware of your breath,
You're just aware of your thoughts,
Just like you're watching clouds drift away in the sky,
Very often at this point we notice how particularly active our mind is and how much it jumps from one thought to another,
From one story,
One narrative to another,
It doesn't seem to stay on a single thought,
As soon as you notice the thought the mind's like,
Ah you've got me,
And it brings up another thought to try to trick you,
It's like a game of cat and mouse,
Of awareness and thought,
Ah I'm aware of you,
And the thought goes,
Are you?
And it changes and it morphs into something different,
And you can almost do this as playing a game,
Just being aware of you doing it,
Being aware of the games that the thoughts play,
And when you notice the thought takes your attention a little too much,
And you start to go down in the thought process and following the thought,
Just be aware,
Smile and thank you,
I'm just coming back and going to watch you carry on,
Because often we become that thought,
When we're never really that thought,
We're just the witness of it,
But it sometimes feels so real and so true that we almost think that thought's us,
You can say that mantra in your mind or a little affirmation,
I have thoughts but I'm not those thoughts,
I have thoughts but I'm not those thoughts,
And your mind really is like the big vast cloud,
It can hold everything,
It's as big as the sky,
As big as the universe,
It's as big as you want it to be,
And your mind isn't hurt by any of the thoughts,
Your body isn't hurt,
Just no different than the sky is affected by a cloud going through it,
The sky is still there,
The universe is still there,
It's just a cloud,
It's just passing through,
And your true nature underneath all this just remains at peace,
Awareness is almost always at peace,
I say almost always because I've never known it not to be at peace,
But maybe one day I'll find where awareness isn't just,
Ah,
Just sitting in this moment,
Just little spaces between thoughts,
Just little gaps between my words,
Just give you a moment of quiet,
And if you leave it too long a thought jumps in,
Almost like the thoughts like my turn,
I'm ready,
And in these moments of little clarity you can repeat silently to yourself,
I am not my thoughts,
I am the peaceful awareness behind my thoughts,
I am not my thoughts,
I am the peaceful awareness behind my thoughts,
And stillness is always available to me even when the mind is feeling overactive and thinking a lot,
Stillness is always available to me even when the mind is being overactive,
So now gradually expand your awareness to beyond your thoughts and notice the sounds around you,
The sensations in your body,
And the space in the room,
And as we prepare to end this meditation let's take a moment to cultivate a loving kindness,
I always like to end the meditations on this because it sets us up for the compassion,
Caring,
And open-hearted people that we are,
But it's always wonderful to remind ourselves,
And place your hand on your heart and say may I be peaceful,
May I be at ease,
May I be kind to myself,
May I be peaceful,
May I be at ease,
May I be kind to myself,
Now we turn that around and we reflect on the world,
May we all be peaceful,
May we all be at ease,
May we all be kind to ourselves,
And when you see them and feel them really sink in,
It makes a profound difference,
May we all be peaceful,
May we all be at ease,
And may we all be kind to ourselves,
And now let's count back from five and with each number you'll become more alert and more aware of your surroundings,
So five begin to wiggle your arms and wiggle your toes,
Four take a deeper breath,
Three become aware of the space around you,
Gently open your eyes,
And take a moment to stretch and move in any way that feels good,
Welcome back,
Remember the peace that you've experienced is always available to you,
Just gotta step back and see it,
Step back and feel it,
Beneath the surface of your thoughts your presence and willingness to explore the inner world is deeply appreciated,
I hope with these feelings and this openness you can carry them throughout the day and just realize that there is peace available to you,
Just step back and watch the thoughts,
Watch the chaos happen and it will just make a huge difference,
I'm Stephen Webb,
Thank you for following and supporting me on Insight Timer,
Have a wonderful day.
