Stilling the Mind As you go about your day,
You may notice that your practice gets further and further away from your awareness.
The mind goes on autopilot for hours on end.
This can sometimes result in feelings of anxiety or rapid thinking.
You can always use this practice of stilling the mind to help you settle yourself back into calm awareness.
When you're focused and relaxed,
You are more productive and able to better attend to your experience.
Stop what you are doing and set aside time to practice mindfulness.
Notice how this feels in the mind.
If thoughts about chores,
Tasks,
Or the future arise,
Just notice that they are present.
Utilize the breath to help relax the body.
As you inhale,
Invite in relaxation.
With the exhale,
Allow the muscles in the body to relax.
Recognize that although the mind may not always do what you want it to,
It is the mind that allows you to experience joy,
Pleasure,
And gratitude.
Begin offering the mind a few phrases of loving-kindness with the intention of building a gentler relationship with its thoughts.
You can use the phrases,
May my mind be at ease,
Or May I be at ease with my mind.
Continue repeating these phrases,
Directing them toward your mind.
Use the phrases in your head as the object of your awareness.
Try to hear the words in your head and connect with the meaning of the phrase.
If you notice that the mind gets agitated,
Anxious,
Or overactive,
Use a one-word note.
Note,
Thinking,
Anxious,
Or whatever is present for you.
Then return to your phrases.
As you continue repeating your phrases,
Remember to be gentle,
Not focusing or straining to concentrate.
If your mind wanders off,
Just notice it is doing so,
And gently bring it back.
You can bring this practice with you as you transition back into your day.
During your day,
Notice the moments in which the mind is especially active or agitated.
Use that as an awareness trigger to pause for a brief moment.
Notice the thoughts you are experiencing,
And offer the mind a wish of ease.
This helps you retrain the mind to respond with friendliness and awareness,
Rather than falling victim to whatever thoughts are arising.
