A note from Sean
For me the goal isn’t really to calm down. It’s to be present for however it is. Calm usually comes if we stay long enough, but we don’t want to force what’s here to be different just because it’s uncomfortable.
Try this today. Pick a moment today when you are waiting, like a line or a red light. On each exhale, silently say, “May my mind be at ease.” Do it for ten breaths. If thoughts are busy, leave them be and keep offering the phrase.
Keep going: A Relaxing Meditation Script Using Breath and Finding Ease.
This suits anyone whose mind runs fast before a meeting or at night. If worry or anxiety is loud right now, or holding the breath feels tight, go gently. Stop when you need to.
Here’s a Sample of the “Easing the Mind” Guided Meditation Script:
Resting the MindAlthough you cannot always control the mind, you can encourage it to be more at ease. Learning to do this will help you respond rather than react to your thoughts and emotions. This practice gives you the opportunity to train the mind to slow down when it becomes overactive, and helps you practice ease and relaxation instead of perpetuating those difficult mental states. You can sit upright or lie down for this practice.If you are experiencing anxiety or stress in this moment, lying down may encourage relaxation. Take a few deep breaths.
Inhaling, fill the lungs completely. Hold the breath for just a second or two, and exhale slowly.As you let the breath go, try to empty the lungs slowly and completely. Recognizing that you cannot control every thought that arises, connect with your intention to relax the mind.If thoughts are present, just leave them be.Offer yourself two simple phrases of kindness toward the mind:May my mind be at ease. May I be at ease with my mind. Synchronize these phrases with your exhale, offering one phrase every time you breathe out.
