Clear Mind, Kind Heart Meditation

Clear Mind, Kind Heart is a gentle guided meditation that centers you in the present moment through the breath. As you settle into stillness, you will cultivate clarity of mind and a sense of warm self-friendliness, creating space for calm, presence and inner kindness.

Music by Chris Collins.

Transcript

Let us begin by making ourselves very very comfortable.

Sit in upright position with your back straight but not rigid.

Rest your feet on the floor in a way that feels supportive.

Your hands on your lap,

Allow your eyes to close and consider your current circumstances.

Not necessarily how they were in the past or how they might be in the future but how you are right now.

Ask yourself if you are in any pain.

Is there any discomfort that you may address by adjusting your position for example.

And let's consider this a starting point for our exploration.

See for yourself what are your thoughts right now.

Are you in this present moment or are you wandering into one of your stories?

Do you consider the past or maybe wander into future?

And when you notice that,

Simply acknowledge that this is your default mode network,

Part of your brain that is designed to indulge in considering the past and projecting into the future.

This is absolutely normal,

However this is only optional.

You also have another option to ground yourself in the present moment and the best way to do so is to connect with your breath since you cannot breathe in the past or breathe in the future.

When you are aware of your breath,

You are always,

Always in the present moment.

And of course just because you intend so,

It doesn't mean that your mind will stay that way.

So from now on every time you notice mind wandering,

Rumination,

Self-reflection,

Simply come back to your breath.

And as you getting used to the rhythm of your breathing,

See if you can soften it even more.

Softer inhales,

Slower exhales,

Grounding yourself in your breath and by doing so grounding yourself in the present moment.

And as you continue breathing in and out,

Softening in-breath and out-breath even more still,

Add the layer of self-friendliness to it.

Imagine breathing next to your best friend,

Being gentle and considerate knowing that you are supported by his or her presence.

Treat yourself in this meditative moment as you would treat your beloved one or someone that you respect very much.

And now it is time to return from breath into your physical senses that connect you with the physical reality around you,

Remaining present to what there is.

Simply shifting a gear.

So first consider your sight,

Brighter and darker spots in front of your closed eyes,

Your ears,

Your hearing,

The sound of my voice,

The sound of music,

Briefly smell and taste even though they might not be present or obvious right now,

And finally a sense of touch that connects you with the space around you,

Giving you perception and shape of the physicality of your body.

Connect with your feet on the floor,

Your hands in your lap,

Add gentle physical movement by wiggling your toes,

Moving your fingers,

Slowly and gently tilt your head to the left,

Tilt your head to the right,

Back to the center,

And finish up with one deep breath in through your nose and out through your mouth.

Reviews

U are Always so helpful to my inner self. Loved seeing white light, it made me happy 😊 namaste 🙏🏻 and so it is 💯

Excellent! Very helpful
Thank you, Tomek
Ann

Excellent. Loved “you cannot breathe in the past or the future” so I know I am present when I know I am breathing.

Great meditation as always, Tomek. Helpful for grounding yourself in the present moment. I liked the comment about the default mode being optional. 🙏😊

Thank you, Tomek. That’s a lovely reminder of the basics, beautifully done. For me your words, voice and pacing are just right. Warm greetings.

A real classic, here... Essentially, we have an ideal distillation of Tomek’s strengths as a meditation guide. It is comparatively simple, his instruction, but, he doesn’t propose that it’s supremely easy, and so that alone lends additional credibility to his effective coaching. (His “simply return” encouragement is central to his technique.) Kudos!

Very clear and deep dive into another aspect of myself and collective wisdom.🥰🤓✌️💫⚡️

Thank you dear, Tomek. Sending good wishes.

Very relaxing, I love the brief stretching and tapping into the 5 senses at the end. This was a great way to start the day, I will do this again! Thanks Tomek!

I really loved this meditation with the slow pace, soft voice and beautiful music. Perfect for me! Thank you!💕