Power Down a Busy Mind
A five-minute meditation can go a long way toward resetting your brain, but it may be hard to settle into meditation if your mind has been racing or you are not in a quiet place.
This meditation uses your breath and a count to keep your mind focused.
Find a place to sit comfortably. You can set a timer on your phone for 2-5 minutes or sit for a few rounds of breath and counting.
Power Down a Busy Mind Meditation
Close your eyes, or let your gaze drop to the floor in front of you. Then, place your awareness on your breath. Notice your inhale, then notice your exhale. You don’t need to change your breath in any way.
As you inhale, say inhale silently to yourself. Then, as you exhale, say one. Then, on the next inhale, say inhale, and two on your exhale. Continue until you reach ten rounds, and then start over again with one. If you completely lose awareness of the breath and the count, go back to one and start over.
The goal of the practice is not to reach ten. The goal is to notice when you lose attention. Then you anchor your attention back to the breath and the counting.
If at any point during the meditation you feel tense or physically uncomfortable, feel free to create movement by swaying or circling the spine or shifting your position.
Power Down Meditation
Experience a short guided meditation using the breath and counting to keep your busy mind anchored
In this audio, I lead a short guided meditation using the breath and counting to help focus your mind. First, sit and concentrate your attention on your breath. Then, pick one place like your mouth or nostrils, chest, or belly to focus your attention.
The audio is about 5 minutes.
0 Comments