Settle A Busy Mind

This practice will help you to relax when your mind is overactive. You will learn how to shift your awareness from negative thoughts and instead connect with your body. Discover and experience peace and stillness that lies beneath the surface of repetitive thoughts.

Transcript

Hello and welcome.

My name is Tomek and I'm honored to be your guide today.

The intention behind this meditation is to bring the light of awareness into the workings of a busy mind.

I hope you will enjoy this journey.

My mind is a scary place sometimes,

Particularly when left unattended.

Constant stream of thoughts taking me to places I often don't want to go.

The same thoughts,

The same scenarios recycled and repeated hundred times become the reality.

Then,

Suddenly,

I open my eyes,

Look around and to my surprise,

The world seems to be okay.

Nothing like the pessimistic version my mind created.

Just the usual street,

A couple of trees,

A person passing by.

But soon enough,

Without realizing it,

I'm sacked in again and the busy mind takes over.

Does this sound familiar?

We all have been there,

Haven't we?

I'm sure you tried a few things.

Sometimes you try to distract yourself by watching something,

Perhaps grabbing a snack,

Maybe a drink.

This works for a while,

But as soon as you are done,

Your mind takes over again.

Today I'd like to offer you a different solution.

I'd like to take you on a journey that is only 30 centimeters long,

From your head to your heart.

Start as usual by making yourself comfortable,

At ease.

Stand upright,

Legs straight,

So you can breathe freely.

Rest your hands in your lap.

Place your feet on the floor so you can feel supported.

Allow your eyes to close.

Now,

How do you feel?

Where is your attention right now?

Wherever you are,

It's okay to start here.

Begin with anchoring yourself in your breath.

Take a couple of deeper cleansing breaths.

This will take your attention into your body.

Breathe in through your nose.

Hold for a moment and exhale through your mouth as if you try to blow a candle.

Let's do it together.

In.

Hold.

And out.

In.

Hold.

And out.

In.

Hold.

And out.

In.

Hold.

And out.

Breathe normally and relax.

This type of breathing sends a signal to your nervous system to disengage and to rest.

I'm sure this is different to the usual pattern of your breathing.

At this point,

Your mind may want to engage and take over your awareness.

But worry not,

I'm here to bring you back if necessary.

Can you distinguish when your attention engages with the thoughts and with your body?

Can you notice a difference?

Where your attention is drawn stronger towards your mind or towards your body?

This may not always be pleasant,

But you always have a choice to stay in your head or to turn your attention towards the body that represents the current state of thoughts and emotions.

Wherever you are right now,

Bring yourself back through your breath into the center of your heart.

Rest your awareness in the center of your being.

Relax into it.

Let yourself be.

And soon enough,

Your mind will try to take over.

Perhaps a thought,

Perhaps a new scenario will come to the surface.

And that's okay.

I'm here to help you out,

To bring you back.

And as you continue focusing on the center of your heart,

Your mind will slowly settle down.

As long as you do it calmly and gently,

Without trying to judge yourself or judge your mind for being active.

Every time your mind wanders,

Every time the busyness of your thoughts take over,

Simply redirect your gaze into the center of your heart,

Into the center of your being.

They say meditation is a practice of a thousand returns.

And that's exactly what we do here.

Together,

Practicing return from your head to your heart.

It may help that you synchronize this return with your breath and simply breathe in and breathe out through the center of your heart.

There is no right or wrong way of doing it.

Simply your unique way.

With every breath,

With every return,

You redirect your attention towards your heart,

Aligning yourself with your being and take yourself away from the compulsive doing.

Now,

I'll let you to practice on your own as I hold a space,

Always ready to bring you back,

Always by your side.

Let's practice.

My name is John halfway through and I am pretty much completely masculinity.

You You You You You You You You You You And now it's time to return How did you go Were you able to choose the center of your heart over your mind Now expand your awareness and recognize the room around you With your eyes closed recognize where you are Recognize physical sensations Recognize the sounds that come to your ears Recognize the tone of my voice The sound of music in the background Perhaps there are some external sounds that come to your awareness Accept them to the way they are Now connect with the sense of touch First feel your feet resting on the floor Your hands and your lap Your hands and your lap And finally add some physical movement wiggle your toes Move and stretch your fingers Also gently tilt your head to the left Feel the muscles stretching in your neck tilt your head to the right Back to the center and Together let us take one deep cleansing breath in through your nose And out through your mouth And when you're ready open your eyes and welcome back Wonderful thank you so much for joining me in this meditation meditation.

Thank you so much for letting me guide you As a takeaway Perhaps remember how it feels To connect with the center of your heart You can always return to this feeling in times when you feel overwhelmed by a busy mind Simply recognize the busyness Take a deep breath And bring yourself to the center of your heart if only for a moment Now I wish you a wonderful day and thank you for meditating with me I hope to see you next time

Reviews

This was a wonderful meditation. The music is relaxing and the teacher’s tone is pleasant and gentle. Thank you Tomek for sharing your gift.

I realize that I always gravitate back to your meditations. Your voice is calming and uplifting. Your meditations always help ground me. Thank you. 🙏🏻

Thanks Tomek 🙏🏻 I will definitely use this tool to help me get in touch with my emotions. I have a blockage between my mind and my feelings. Again, thanks 😊

I felt very tense and anxious but now I feel much calmer. Thank you.

So beautiful. So relatable. What a genuine person he is, is shines through.

Dear Tomek,
I've been meditating a couple times daily and it's been ever so helpful. I use all of your meditations primarily as I find your voice very soothing and I like the combination of science and mindfulness. Excellently done!

With gratitude and love,
Stacey

What a wonderful mediation. One to come back to. Thanks for your time. Namaste

Connecting with my body definitely helps to ease my mind. And I like the breeze when I am doing this meditation.

Wonderful. I appreciated the extended unguided segment to practice. Thank you.

That was perfect. A balance of guidance and individual practice. Thanks you.

Lovely, I look forward to returning to the center of my heart frequently

Thank you for this beautiful way to connect with the center of my heart.

This is a wonderfully helpful meditation and I will be using this coming back to my heart practice from now on. Thank you. ✌️

Thank you for this lovely meditation. It was, at first, a struggle for me. But as promised it worked very well and for that I’m very grateful to you.

Very relaxing meditation. Really needed this connection. Thank you 🙏🏼🙂☀️

Totally amazing, Tomek!
I created a heart space visualization to help ground me. I could actually feel my mind pulling me back 😆. With repeated practice, I know I’ll master the technique 💖💖💖💖💖
I feel so much better now, thank you 🙏

Good stuff. I have one of the busiest minds ever and this helped me. Thank you

I appreciate your gentle guidance and space holding. It helps so much to enable a deep meditation. Namaste 🙏🏽

Wow! Just what I needed. Love the flow and spirit of this calm meditation. Love the background music. Is that music somewhere on InsightTimer? Do you tour and do workshops in the U.S.A.?

Amazing relief from a stressful anxious day. I am Grateful for the practice that I can use to avoid being overwhelmed. Thank You 🙏