Hi friend,
I am so glad you're here.
My name is Shanae Gordon,
And I am a mindfulness meditation instructor.
Today's session is on mental clarity.
But before we begin,
I would like to acknowledge a few things.
The practices I offer.
They are rooted in ancient mindfulness traditions that originated in South and Southeast Asia.
I share them here with respect to those lineages in an adapted,
Trauma-informed,
Secular way.
Also,
I just want to remind you that this space is yours.
There's nothing you need to get right and nothing you need to push through.
My guidance is just an invitation.
Your body and your spirit get the final say.
So when you are ready,
Let's begin.
This meditation will guide you towards a clearer,
More focused state of mind using simple techniques of breath and relaxation.
I invite you to find a place where you can feel safe and won't be interrupted.
It could be a quiet corner of a room.
A comfortable chair,
Or even your bed.
Once you've found this spot.
Make sure you're comfortable.
If you're seated,
Plant your feet on the ground.
If you're lying down,
Allow your body to sink into the surface beneath you.
And if you're comfortable to do so.
Please close your eyes.
For now,
Just be present in this moment.
Forget about any tasks that are awaiting you or anything that happened earlier.
This is your time right now.
Now focus on your breathing.
Without making any immediate changes,
Just notice it.
Feel the coolness of the air as you inhale.
Any warmth as you exhale.
Pay attention to the natural rhythm of your body.
Now consciously start to deepen your breaths.
Inhale deeply,
Filling your lungs.
Hold for a brief second and exhale slowly.
Releasing the air and any tension you might be holding on to.
And let's do that again.
Inhaling deeply,
Feeling your lungs expand and your ribcage rise.
Hold for a brief second.
Then exhale slowly.
Releasing air.
And tension.
Repeat this deep breathing a few more times.
Letting each breath relax you more and more.
With each inhalation.
Think of calmness entering your body.
And with each exhalation.
Envision any stress or tension leaving.
Now let's do a quick body scan.
Start at the top of your head.
Imagine a wave of relaxation moving downward.
Relax your forehead.
Your eyes.
And your chi.
Move to your neck and let it soften.
Allow this wave to pass over your shoulders.
Down your arms.
And through your fingers.
As it moves down your chest and back.
Feel any tightness melt away.
Let it continue through your waist,
Hips.
And down both legs until it reaches the tips of your toes.
Now that your body is relaxed and your mind is beginning to settle,
Let's turn our focus to achieving mental clarity.
I invite you to visualize yourself lying on soft grass,
Looking up at a vast blue sky.
This clear,
Open sky represents the potential of your mind when it's free from clutter and distractions.
It's expensive.
Endless and open to possibilities.
However,
As in any sky.
Clouds drift in and out.
Each of these clouds represent a thought.
A memory.
Or concern.
Some are fluffy and light while others appear dense and stormy.
These clouds pass by.
Never remaining stationary.
Reflecting the transient nature of our thoughts.
Now take a deep breath in.
As you exhale,
Visualize a gentle wind blowing across the sky.
This wind is your intention and focus.
Watch as it slowly moves the clouds,
Making way for more blue sky.
Each breath you take controls this wind.
With every inhale and exhale,
More clouds are gently pushed away.
Allowing even greater clarity.
You see the clouds for what they are.
Passing moment.
Neither good nor bad.
Just part of the landscape.
When a particularly stubborn or a large cloud representing a pressing thought or worry.
Comes into view.
Don't resist it.
Instead,
Focus your breath.
And allow the wind to naturally guide the cloud across your sky and out of view.
Remain in this state for a while.
Observing the clouds.
Using your breath to guide them.
Unraveling in the clear spaces in between.
Know that just like the passing clouds,
Your thoughts are temporary.
And can be observed without attachment.
The vast blue sky.
Clear and open.
Is the natural state of mental clarity.
Always there behind the clouds.
Waiting to be seen.
As our time in this meditative space draws to a close.
Let's take a moment to acknowledge the clarity you've cultivated today.
The clouds ever passing in transient.
Are the daily thoughts and worries that come and go.
But the sky.
The clarity,
It remains constant.
I invite you to start taking a deep,
Grounding breath.
Feel the air entering your lungs and then slowly release it.
Letting go of any lingering clouds that may still be drifting in your mind's sky.
Gently start to bring your attention back to the physical space you are in.
Feel the surface beneath you.
Maybe it's the firmness of a chair or the softness of a cushion.
Notice the temperature of the room.
Any sounds in the background.
These are your anchors to the present moment.
When you are ready.
Begin to wiggle your fingers and toes.
Slowly awakening the body.
Roll your shoulders,
Stretch your neck.
And if you feel like it,
Take a big stretch,
Reaching your arms up as if you're trying to touch the sky you just visualized.
Before you fully come back.
Take a moment to set an intention.
How can you carry this newfound clarity with you?
Maybe it's by taking short breaks during the day to breathe and refocus.
Or perhaps it's a simple reminder to yourself.
That beneath every fleeting worry or distraction.
Your clear sky remains.
You can begin to gently open your eyes.
Return to the world around you.
Carrying with you the calm and clarity from this meditation.
Remembering no matter the clouds or storms you might face,
Your beautiful,
Clear sky is always there,
Waiting for you to embrace it.
It has been an honor to guide you.
I'm grateful for the path,
The practice,
But most of all you,
The community.
Until next time.
