An Easy Exercise
Quiet Your Busy Mind Chatter

Your busy mind chatter makes you miserable and unhappy.

Most of the 100,000 thoughts you think every day are self-limiting and self destructive.

Try this easy stress relief technique, eliminate your negative thoughts and create a happier life for yourself with positive uplifting feelings and thoughts.

You will discover that happiness is a choice.

If at first it doesn't work for you, don't give up.

Like mastering a new skill, it takes practice - the more you use it the more skilled you become.

The good news is that while practicing, your mind storm will calm down and your body will melt into a peaceful relaxation.

Are you ready to stop your busy mind chatter?

Click here to download the exercise.

Suggestion: Invite a friend or your partner to guide you through the exercise so you don't loose the momentum while trying to read it.

Go ahead, read it through once or twice to get a general idea of how it works and then begin...

Set aside about 15 minutes for this exercise. Find a quiet place and get comfortable, sitting up is best so you don't fall asleep.

If you do fall asleep or fade out into a trance state of mind, when you notice just easily resume watching your thoughts.

Please turn off the radio and/or TV.

Relaxation music is not recommended during this exercise.The key is to allow your awareness to move inward to watch thoughts flowing through your mind. Music is an outside distraction.

Thoughts, in this context, include:

• sounds of birds singing outside your window and cars going by, a dripping faucet, or the hum of a heater, or a fan, peoples' voices;

• sensations in your body such as an itch, a slight pain, or even a slight headache.

Recommended time is approximate. A meditation timer with a very gentle tone is OK, but it is best to just trust your internal clock to let you know when it's time to open your eyes.

Allow yourself enough time to feel comfortable watching what is going on in your mind.

The more alert you are the more you will notice.

Be perfectly innocent, like a child with a new toy; let go of expectations; see everything as brand new in each moment.

Let's begin.

1. Watch your thoughts.

   Take a few deep easy breaths, allow your awareness to come into the present moment and feel your entire body relax, then gently close your eyes.

   For about 1 minute, stay alert while you easily watch thoughts flowing through your mind. Just watch them and let them go.

   Don't strain, don't try, just let go and relax.

   Now gently open your eyes.

   • Did you notice thoughts moving through your mind?
   • What else did you notice? Did the busy mind chatter slow down?
   • Were there lots of thoughts or a few thoughts?

   Please continue.

   ---

2. Count your thoughts.

   Now you will count your thoughts for a couple of minutes. For example, if you notice the sound of a bird singing outside, count that as thought #1.

   If you notice a sensation in your body, count that as thought #2.

   If you have a thought like, Oh there's a bird singing, should I count that? Count that as thought #3.

   Thought #4 might be, I wonder if 2 minutes has passed yet. Just notice it, let it go, and keep counting.

   And so on, count as many thoughts as you notice.

   Now gently close your eyes. Relax and just watch the thoughts moving through your mind.

   Then easily, effortlessly begin to count each thought that comes into your awareness.

   Keep alert during this exercise.

   Continue this for about 2 minutes, then gently and easily open your eyes.

   • How many thoughts did you count?
   • Were there five? Great!
   • Were there twenty? Great! It doesn't matter how many thoughts you had.
   • Did you find it easy to count them?
   • What else did you notice during the exercise?

   Repeat the exercise of counting if you wish. Remain alert and observe the movement in your mind.

   • Now, what did you notice that time?
   • How many thoughts did you count?
   • Did the mind chatter begin to slow down?
   • Did you notice where the thoughts came from?
   • Where did they go?

   ---

3. Stay alert as you watch your thoughts - without counting this time.

Once again, gently close your eyes and watch the thoughts moving through your mind. Do not count. Just watch. Stay alert. Continue for about 2 minutes, and then open your eyes.

• Did your thoughts begin to slow down?
• Where did they come from?
• Where did they go?
• Did you find yourself getting caught up in a stream of thoughts that went off into a story?
• And then what happened?
• Did you notice a space between your thoughts? A short space? A long space? Great!

Cultivate the gap…

Once you calm your busy mind down, and you notice gaps between the thoughts you will sense the stillness deep within you.

It is the stillness beyond your busy mind that you will cultivate and expand through regular practice of meditation.

Some folks claim that their busy mind does not always calm down, yet they have mastered the ability to move beyond their busy mind to experience the stillness nevertheless.

The most profound benefit of meditation is your ability to sustain your connection with Source for the ever-expanding experience of peace and joy.

The key to expansion is to just let go and allow whatever happens to happen without controlling, without straining, without trying.

A universe of quiet unbounded peace and joy will open up to you. It has always been there and it will always be there whenever you allow your awareness to be there.

Remember, this exercise of moving beyond your busy mind is not the actual meditation which is taught in a separate class, via Skype, but it will suffice to bring you into the present moment for the purpose of executing the exercises provided on this website.

To return to the page you just came from, just click the left arrow in your upper left hand corner of your browser window.

Students of the Relationship Rescue Course:

Next>>>Article #4. The Art of Coping With Stress