A note from Sean
Mindfulness is not about control. A lot of people think it is. It is about noticing how things are and how they are changing.
Try this today. The next time you catch yourself on autopilot, stop for one minute. Breathe in and invite relaxation. Breathe out and let your shoulders and jaw soften. Then say silently, “May my mind be at ease.”
Keep going: Kindness Meditation Script for Your Thinking Mind and Focused Attention to Settle the Mind.
This suits busy days when the mind runs on its own. If you feel anxious or your thoughts start racing, go gently. Open your eyes and feel your feet on the floor. Stop when you need to.
Here’s a Sample of the “Stilling The Mind” Guided Meditation Script:
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 settle yourself back into calm awareness.
When you’re focused and relaxed, you may be more productive and better able to attend to your experience.
You might stop what you are doing and set aside 10 minutes to practice.
Noticing how this feels in the mind.
If thoughts about chores, tasks, or the future arise, just notice that they are present.
You might use the breath to help relax the body.
As you inhale, invite in relaxation.
With the exhale, allow the muscles in the body to relax.
Recognizing 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.
Perhaps 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” and “May I be at ease with my mind.”
