Welcome to Day 2 of social media detox
One of the behaviors that we witness in tech addiction is the habit of mindless scrolling. All one’s attention is consumed by scrolling through pictures and stories and the mind is busy, maybe overwhelmed with a barrage of information.
Mindless scrolling very often creates a tension in the mind which then makes focusing on the present moment difficult and it can even make sleep difficult too if the last thing you are doing before going to bed is scrolling through social media.
If there’s tension in the mind, then there will, inevitably be tension in the body. So today’s practice is going to help you explore this and also help you to find some freedom and ease.
Before we begin make sure you’ve silenced any notifications for devices in the outside world, like your phone, so you can give this your full attention.
Beginning by finding a comfortable seat.
Settling in with a few deep breaths.
Breathing in through your nose, breathing out through your mouth.
Breathing in. Breathing out.
Breathing in. Breathing out.
Allowing your breath to return to its natural flow.
Noticing any sounds around you.
Sounds in your immediate environment, maybe the sound of your breathing.
And any sounds that are further away, like those of the beautiful natural environment around you.
Coming back to the awareness of your physical body.
Notice how your feet are connecting with the floor.
Checking in with how your body feels today.
Scanning through the body, starting at the head and scanning down to the toes.
Noticing areas of tension in the body, areas of ease.
Noticing sensations, vibrations, tingling.
As best you can, notice how the body feels.
Notice how the mind feels, noticing the general mood that’s present, with non-judgemental awareness.
Checking in with your intention for your practice today, getting a clarity for why you are doing this.
Feeling the body connecting with the surface beneath you.
Tuning into your breath now.
Feel the body breathing.
Allowing the breath to flow naturally.
No need to make any changes.
Just feeling the body breathing.
Sitting and breathing.
When your mind wanders, acknowledge the thought, note it, “thinking” and let it go as you come back to the breath.
Noticing the sound of the breathing.
Aware of the temperature of the breath.
The journey of the breath.
Noticing the rise and the fall.
With non judgemental awareness.
Witnessing the fluidity of feelings.
Acknowledgin a feeling or sensation, note it, “feeling”.
The coming and going of sensation as you return your focus back to the breath.
Letting go of any focus now.
Allow your mind the space to think, wander, question for a few rounds of breath.
Feel your body connecting with the surface beneath you.
Aware of any sounds around you.
Becoming familiar with the space around you.
Pausing to notice how you feel after your practice today. Notice what’s different. There’s no right or wrong.
Perhaps, feeling more spacious now and comfortable with the idea of putting your device down for a while, not being fixated with mindless scrolling because that can sometimes be a way of avoiding things; and yet taking time out, allows you to benefit from some self care. Switch off from the scrolling and focus on the activities that bring you joy which allow you to feel more at ease.
Thank you for joining me, and I’ll see you back here for the next meditation.
”Mindless scrolling very often creates a tension in the mind which then makes focusing on the present moment difficult and it can even make sleep difficult too if the last thing you are doing before bed is scrolling through social media.