Rebecca Rankin (00:01):
Stories teachings and guidance. Welcome to the women's moon wisdom podcast with your host, Rebecca Rankin.
Rebecca Rankin (00:18):
Welcome back to Women's Moon wisdom podcast with me, Rebecca Rankin. Shortly after I published this podcast, I received a message from a listener, which I love by the way. I love hearing from you guys. And I love when you reach out to me. So please keep that up. So I received a message from one of you asking if I was planning on doing any guided meditations. And with my background as a yoga teacher and a mindfulness educator among other things, I actually had plans on including some within the episodes. And so I was thrilled to receive this message as it helped motivate me to share a guided meditation sooner than later. Now this particular meditation is one that can honestly be used whenever. Especially whenever you feel like you need to slow down and clear the clutter from your mind. So have a listen, find a place where you won't be disturbed and enjoy.
Rebecca Rankin (01:24):
Make your way into a comfortable position. You can take this practice, either lying down or seated, Allow your body to be at ease. And when you're ready, lowering your gaze and closing your eyes, Allow your attention to come to your breath. Just noticing your own breath, Allow your focus to be on the sensations of your breath, Tune your attention to where you feel the breath most naturally. For some, perhaps it's the sensation of the air in and out of the nose, The gentle feeling coming in. And I passing out of both nostrils. Perhaps it's that natural feeling of the breath within the chest. The rising and falling of the chest with each breath in and each breath out. Or perhaps feeling the breath most naturally within the abdomen. Feeling the sensation of your breath within the space of the abdomen. Noticing how the belly rises, noticing the belly fall, noticing where you feel the sensation of your breath. Taking a few moments now and just let your awareness ride the wave of the breath wherever you feel it most naturally in your body. Your nose, your chest Abdomen, Or perhaps even your whole body breathing,
Rebecca Rankin (03:46):
Whatever comes naturally for you, let's allow our attention to ride the wave of our breath. As you're sensing into your breath, breathing in and breathing out. Starting to feel and notice your breath. And as you do so, picturing your mind being like the ocean. Where deep in the ocean, Deep below the surface it's calm and clear. And from that deep place in the ocean, you can look upward toward the surface and
Rebecca Rankin (04:55):
At the surface, no matter what the conditions are, whether it's calm or choppy or storm, No matter what those conditions are deep in the ocean, it is calm and clear. And just sensing the breath allows you to go to the depth of the ocean of your mind. So noticing your breath, feeling your breath, bringing your awareness to your breath, allows you to go to the depth of the ocean of your mind. So noticing your breath, where from this deep tranquil place, you can look upward at the waves at the surface thought waves that are the activities of your heart. That from this deep place in your mind, notice the thinking and feeling or perceiving. All those feelings that are just there at the surface. Notice them as being activities. Activities that come and go in and out of awareness, like ripples on a pond. Sensing your breath. Allowing your breath to bring you back to this tranquil place in the depth of your mind.Taking a few moments right now to sense your breath. Noticing your breath. When an activity of the mind brings your attention to it, like a thought, a feeling, a memory, a sensation,
Rebecca Rankin (07:31):
Then lovingly and gently you can take a note of that mental activity and redirect your attention to the breath. Perhaps it's helpful to just make a gentle mental note. So if there's a thought, gently, saying "mind thinking". If there's a sensation gently saying gently "sensing". And then let your attention return to the breath. To this depth of your mind where you can just sense and observe the activities of the mind as just that. Just activities, and not the totality of who you are. Take the time now and sense your breath. Noticing your breath. When you've noticed that your mind is no longer focusing on the breath, lovingly, kindly take note of that. Return your attention to your breathing. Turning your attention to your breath. In a few moments, we will bring this practice to a close. In these next few moments, let yourself enjoy the deep tranquility that comes from just sensing the breath. Knowing that just focusing your mind on your breathing brings you to this deep place of calm. This deep place of clarity. Taking another breath here. When you are ready, not a moment sooner, opening your eyes and notice how you feel.
