Welcome to your practice, I’m pleased you are here.
The use of social media can sometimes be a way of distracting ourselves from the real world. It can be a means to try and cover up boredom or a problem in our lives that we don’t want to address. Using social media as a way to self soothe your moods can be unhealthy and by practicing meditation you can transform how you relate to how you are feeling.
I’m sure by now you are starting to feel the benefits from your practice, using this deceptively easy technique of noting can really help you to gain a new perspective on things as well as creating a feeling of spaciousness and ease in the mind and body. It does take practice, so do always be patient with yourself; and kind to yourself.
Sitting comfortably for this.
Taking a moment to settle in with a few rounds of deep breaths.
Breathing in through the nose.
Breathing out through the mouth.
Letting the mind to relax.
Letting the body to soften.
Allowing your breath to return to its natural rhythm now.
Connect to your intention for practicing today, getting clear of your reason for practicing.
Then become aware of the body and feel its connection to the surface beneath you.
Moving your awareness and noticing the sounds around you.
Coming back to your body now and pay attention to how you feel.
Scanning from your head down to your toes.
Noticing areas that are comfortable.
Noticing areas that are uncomfortable.
Tuning into how the body feels.
Then notice the general mood in your mind.
Now tuning into the breath.
Noticing the inhalation breath, and the exhalation breath.
Then when you notice your mind has wandered and it’s become distracted, gently noting whether it’s a thought or a feeling, that might be a sensation or an emotion.
Gently labeling it thought, or labeling it feeling.
Without following it, note it and let it go.
Coming back to the breath.
Noticing the rise and the fall of the breath.
Breathing in, breathing out.
Noting thoughts and feelings.
And coming back to the breath.
Simply labeling thinking or feeling, gentle awareness.
Returning to the breath.
Sitting the stillness.
Coming back to the breath.
Continuing for a few more rounds of breath.
Letting go of focus now.
Let your mind think, let it wander, let it question for a moment or two.
Bringing your awareness back to the body.
Feeling your body connecting with the surface beneath you.
Noticing any sounds around you.
Becoming familiar with your surroundings.
Pause for a moment and just notice how you feel after your practice, without judgement.
As best you can take this sense of self awareness with you into your day and I’ll see you back here for the next meditation.
”Using social media as a way to self soothe your moods can be unhealthy and by practicing meditation you can transform how you relate to how you are feeling.