Mental Control Meditation

As humans, our minds are going a million miles a minute with various thoughts. Take a moment to relax into a meditation with various visuals to keep mental focus sharp, and the racing mind calm. This meditation can help with mental control while getting the mind off stressful situations. Music by Chris Collins.

Transcript

Welcome.

My name is Jamie and I'm going to guide you through a meditation for mental control.

First and foremost,

Let's get super comfortable and cozy.

You can either choose to sit somewhere and if you do choose to sit,

Go ahead and sit on a pillow.

And then you can also lean your back up against a wall or even lean your back up against the couch.

If you prefer to sit in a recliner,

Go ahead and cozy up in there.

Or if you would simply prefer just to lay in bed,

Get cozy.

If you need a blanket to cover up,

That would be just fine.

Use anything that you need to get cozy and comfortable for just a few minutes together.

And from here,

We are simply going to be paying attention to our breath.

I will guide you through some imagery and the focus is to pay attention to the imagery that I provide.

If your mind happens to wander,

That is completely fine.

Just come back to the imagery as soon as you can.

The point of meditation is to not get rid of all your thoughts.

That is not accessible at all.

But when our mind does run with thoughts,

Just to guide it back home to what we are focusing on.

The image that I give you to focus on.

And today,

We can either breathe in through the nose,

Out through the nose for an Ujjayi breathing.

Or in through the nose,

Out through the mouth.

If you are new to meditative breathing,

Go ahead and select breathing in through the nose and out through the mouth.

That might be a little nice place to start with.

If you are an experienced meditator,

In through the nose,

Out through the nose might be what you choose today.

But from here,

Make sure that we are in a cozy position.

And before we start,

Let's go ahead and take our hands and just give them a good shake.

Sometimes we just need to shake a little bit before we sit down.

Sitting down and breathing can be a lot of work.

Just shake the hands up and down and all around for just a moment.

Telling our brains,

We are just going to get settled here.

And go ahead and relax those hands at any time.

Sitting up nice and tall.

Nice tall spine.

Rolling those shoulders up and back.

Unclench your jaw.

Relax your tongue at the bottom of your mouth.

Soften your cheeks.

And the space between your eyebrows.

Drop them shoulders down as much as you can.

If you happen to be laying down,

Just observe your body getting nice and heavy,

Comforted by the bed or the recliner.

And from here,

Let's take a few cleansing breaths together.

Cleansing breaths would consist of breathing in through the nose and exhaling through the mouth.

Great big inhale through the nose.

Long exhale through the mouth.

And again,

Inhale through the nose.

Exhale,

Release through the mouth.

And again,

Inhaling through the nose.

Long exhale through the mouth.

And from here,

Let's continue on with our breathing for just a few more breaths together.

You can continue on in through the nose,

Out through the mouth,

Or pick your preferred method of breathing.

There is an active squirrel outside my window right now.

There is an active squirrel outside my window right now and a bird making some noise.

Feel that belly rise as you inhale.

Feel that breath move past your ribs and your chest and come out the back of your throat.

And come out.

One more breath here before I begin.

And from here,

Just notice your thoughts.

What are you thinking about right now?

As I guide you through this meditation,

Make sure to focus on your breath.

Whatever you're thinking about right now,

Let's just put that aside.

If you'd like to put it in a box on the top shelf of your closet,

Go ahead and put it there.

If you'd like to put those thoughts and dig them into the earth,

Go ahead and bury them there.

We really don't want to get caught up in our thoughts.

We're just beginning to notice them as they travel across our mind.

Let them go as they pass and also be observant of them coming and going as we do our meditation.

Continuing to focus on the breath here.

Either in through the nose,

Out through the nose,

Or in through the nose,

Out through the mouth.

And from here,

I'll begin to describe settings.

And I ask you to allow your mind to jump immediately to those settings.

Let your mind be free to travel and do not become attached to any one setting or image.

Think of it as you're a traveler jumping from place to place in your mind.

An ocean.

A deep blue ocean.

A beach with white sand.

A seagull flying over the sand.

Pelicans chasing the current over the waves.

The waves crashing on the beach.

Think of your breath as a wave.

You inhale as that wave goes up.

You exhale as the wave crashes down.

The white sand.

Visualize the desert.

A tall cactus in the desert.

A blue sky.

A beautiful sunset.

A blue sky.

A blue cloudless sky.

Birds singing.

A vibrant and beautiful garden.

Lush green grass.

Storm clouds rolling in.

A cool breeze.

The crack of thunder.

The dark sky illuminated by lightning.

Feel that breath moving in your body.

Notice how it feels while moving through your body.

A long dirt road stretching towards the horizon.

A grove of olive trees.

A farmer.

A woman pulling water up from a well.

Children playing in the distance.

A tall birch bark tree stretching up to the sky.

A blue sky.

Warm sun.

Mountains in the distance.

A farmhouse.

A stable.

Horses enclosed in a corral.

A sunset.

A beautiful sunset.

A flock of blackbirds in the sky.

The hoot of an owl.

The sounds of crickets.

An old front porch with a swing.

A glass of cold lemonade.

Continue to focus on your breath.

A warm chair next to the fireplace.

A gray cap curled up on a tree.

A gray cap curled up on a small rug.

An old man sipping tea.

A rose garden in full bloom.

A robin with a worm in its beak.

A cozy hammock.

Cool dry concrete.

White puffy clouds.

A white dove.

A white dove.

A burning candle.

A flickering flame on the candle.

You can hold any of these images in your mind for just a few more moments to connect with our breath.

Continue to breathe.

I will remain quiet so we can take a couple breaths together.

Unclench your jaw.

Observe your body getting heavier.

If your mind is wandering,

Bring it back to your favorite image.

Notice how that image makes you feel.

What do you hear there?

What do you smell there?

Let's take three more breaths together.

And when you're feeling ready,

Go ahead and open your eyes.

Observe how your body is feeling.

If you need to take a great big stretch,

Go ahead and do so.

Observe how your mind is feeling.

Know that this is a moment of relaxation.

This is a moment of relaxation.

This is a moment of healing.

Know that this time that you took for yourself care will have a positive impact on you mentally,

Physically,

And spiritually.

I thank you for connecting together and just moving some energy around with our breath.

I wish you a wonderful day.

And if it's evening time for you,

I wish you a wonderful,

Great night's rest.

We'll connect again soon.

Reviews

This Jamie did a lovely job, relaxing and fun to follow🙏

Wonderful , peaceful and focused meditation ! Thank you !