You are not the noise in your head. [clears throat] You are the stillness [music] beneath it. If your mind is already running through your to-do list, that's perfectly normal and solvable.
In the next 10 minutes, you'll [music] find the stillness that's been inside of you all along. So go ahead [music] and settle into a comfortable position now. Sitting up, lying down, whatever feels best for you right now.
[music] And just let yourself arrive here. There's nowhere else you need to be. Nothing else you need to do.
[music] Everything outside of this very moment can wait [music] until you're done. For now, just be here. And when you're ready, take a nice deep breath in.
[music] And as you exhale, just letting the air fall back out, gently close your eyes if you haven't already. [music] Let's take two more nice and easy breaths. Just like that.
Inhaling slowly through the nose and then exhaling even longer and [music] slower out through the mouth. Once more, [music] even deeper. Inhaling all the way down into your belly.
And then release. Just let it go. Not forcing anything here.
Allowing your breath to return [music] to its own natural rhythm. Now, whatever feels easy and effortless. Allow your face to soften.
your jaw, your cheeks, your forehead. and your shoulders. Just let them drop down.
Using the stillness [music] in your body to guide towards stillness in your mind. [music] [music] [music] And as you simply relax here, just notice what comes up. [music] Maybe there are some thoughts already forming things you [music] need to do or remember.
That's all perfectly normal. [music] In fact, that's exactly what our minds are [music] supposed to do. But for these few moments, just let go of all of that.
[music] Just as quickly as those thoughts come, release them back. Just like the constant coming and going of the breath. And with each thought you release, just notice that tiny bit more of spaciousness and ease.
[music] [music] You don't need to solve anything right now. You don't need to figure anything out. [music] Just allow yourself to rest.
[music] You deserve it. And if it's helpful, [music] I invite you to envision your mind as something perfectly still, like a clear blue lake, calm on the surface. and quiet underneath.
[music] And although the breeze or a falling leaf may disturb the surface from time to time, beneath all of that, the lake is perfectly [music] Still. [music] You are not just the ripples on the surface. You are the lake and within you there is a vast stillness [music] and peace far far greater than any noise happening on the surface.
[music] Enjoy this quiet, this stillness, this spaciousness. [music] [music] [music] [music] [music] Now it's about time to wrap up. I invite you to remain here in this calm meditative state if you'd like.
But if you want to wrap up [music] with me, then take one final deep breath in and then exhale. Release. And as you're ready, begin to gather yourself, returning your awareness to the room, bringing some gentle movement to your body.
And remembering that although there may be disturbances on the surface, there is always stillness beneath. And that stillness can forever be found within you. [music] So now with your mind a bit more clear than when you arrived, go out and have a fantastic day.
