Meditation For Busy Minds

In this session we practice 'entrainment' the process of mindfully focusing upon multiple objects of meditation. We begin with a focus upon the sensations of warmth of a hand upon our skin. From there we continue to add points of focus until we reach a point that is challenging but not overwhelming. Eventually our minds will settle into the process, growing calm yet focused.

In order, we entrain a focus upon: warmth, visualization, breath, mantra, eyes, and connection.

Transcript

Hello, And welcome to the session. I invite you to take a seat. Or lie down. Get yourself comfortable. And close down the eyes if you wish Just begin by slowing down the breath. Breathing in through the nose. Low into the belly. And slow. Place your hand on the heart space. Upon your belly. Just feel the warmth of the hand upon your skin. Really feeling the sensations deeply. Focusing all of your attention. Upon the warmth of the hand upon your skin. Today we are going to be practicing heart space expansion. But with a focus on. Entrainment. On adding multiple points of focus. And in this way occupying our busy minds. So much so that all we can do is be here in the moment. First point of focus is the hands upon the skin. The sensations. To warmth. Underneath your hands. Visualizing a glowing ball of energy. Or a light. Flame. With each breath this flame grows stronger and brighter. Peeling the warmth. Visualizing the flame. Now we will add the third point of focus. Slow deep breath. With each breath. As you breathe in. Visualize the light, That flame. Traveling through the body. Up into the heavens. The universe. Pausing for a moment. And then down through the body. Into the earth. Pausing for a moment. With the breath. The light, The flame travels. So we're focusing on the sensation of warmth with the hands upon our skin. Visualization of the light. As it moves up and down with the breath. And we're going to keep in training keep adding points of focus. And I encourage you to join in to the level that works for you. Should be challenging. But not overwhelming. Focusing upon the warmth of the hand upon the skin. Visualization of the light. Traveling with the breath. We can add into this space a mantra. Or a prayer. Or words of power. You can use one of your choosing. Perhaps the words love and trust. For I am here. Or the Madraham sound. Aligned with the breath. Aligned with the visualization moving. Focusing upon at all. Now if you like. Or in training. A subtle movement of your eyes. From behind closed eyes. As you visualize the energy traveling up, The light traveling up. Just gently raise your eyes following it. When the energy of the light travels down through the body into the earth you track it with your eyes. Nice and gently. Just adding a slight bit of movement. Focusing upon the sensations of the warmth of the hand upon your skin. Visualization of the light moving in turn with the breath. Edition of a mantra. And the trekking. Of the movement. With your eyes. And finally. . . If you like. The spiritual feeling. Of connection. Energizing. As the light. Your attention. As your gaze. Is the breath. Touches the universe or the heavens. Touches the earth. Pauses in the gap between the breath. You could allow yourself. Ask for. Connection. Energy. From the heavens, From the universe. As your attention touches upon it. Feeling the sensations in the body. The warmth of your hand upon your skin. Visualization of the light or the flame or the energy traveling up and down with the breath. With the mantra. With the subtle gaze of the eyes. With the feeling of connection. As you touch upon the heavens and the earth. Mmkay. So in a moment we will sit together in silence. Silence. For 10 minutes. Continuing this practice. Adding a few. Or as many parts to the point of focus as we like. In whatever combination. Best serves us. A goal is to be present in the moment. And to entrain. That is to add. As many points of focus. As needed. We know we've hit the right mark. When it is challenging. But not overwhelming. Once again. Feeling the warmth. The hand upon your skin. Visualization of a glowing ball of energy or a light or a flame. Travelling up into the heavens to the universe. Down into the earth. Aligned to our breath. Adding a mantra. Or prayer. Or words of power. Tracking the movement. Subtly with our eyes. And then fostering. Or feeling the sense of connection. To the universe. To the earth. So attention touches upon it. Let's begin. Okay. If you'd like to maintain the meditation. You are more than welcome to do so. Everyone else just gently returning. Back to their bodies. Back to the session. Back to their day. Taking a moment to Release. The different aspects we've been focusing upon. Touching upon in connection to the heavens and the earth. The movement of the eyes. The mantra. Breath. Visualization. And the wolf. Today we looked at. The practice of entrainment. The idea of adding points of focus. Such that our mind is. Fully occupied. Fully present. Fully in the moment. Each point of focus touches upon a different aspect. Of the mind-space. Sensation. Movement. In a voice. The breath. If we liked, We could have had the sensation of listening. Sound of external, The sound of the breath. When practicing an entrainment. Keep adding. But don't add so much that it's overwhelming. Our goal is to focus. To be in the present moment. What we find is when we've hit that sweet spot and mind may still wander. But it's very easy to recognize the wandering. Very easy to bring it back to the multiple points of focus. I encourage you to explore this practice further. And I will see you in the next session.