Podcast script: Mindful meditation – Declutter

Music credit – Snowflake BORRTEX

Hello and welcome to part 2 of 5 for this mindful meditation series.

Today we are going to look at being able to declutter.

Because clutter can leave you overwhelmed and unsure where to begin to tackle the mess.

We are going to use the breath, to declutter a desk as well as our thoughts.

Find yourself a comfortable position, sitting or laying, the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Bring your attention to your breath.

Breathe in, breathe out.

Enjoy a moment with your breath.

Let the in breath fill your body, let the body feel heavy on the out breath.

Enjoy the stillness of your body, the slowness of your breath.

Now imagine you are sat at a desk.

Pieces of paper, books, pens, everywhere.

As you look at the desk you don’t even know where you should be looking first.

Your attention is all over the place trying to figure out where you should be looking first.

Working out what is important and what is not on the desk.

You take a moment to sit back in your chair, to look at the chaos on the desk.

So much so you realise you cannot even see the desk.

You begin to look at the details in the chaos of the desk.

The different coloured pens, the odd pencil. You even notice a highlighter sticking out from a book.

The vast array of papers, stacked in piles, some neat some not.

So many things on the desk.

You wonder does the clutter on the desk, represent the clutter in your mind.

The pieces of paper representing all the things you need to do.

The pens the appointments you need to make, the friends you keep reminding yourself to make plans with.

The odd text book in the chaos for the things you keep saying you will do for yourself, a trip you want to plan.

A goal you want to achieve.

With so much on the desk you wonder how you would even tell what is important.

This scatters your mind across the desk, unsure where would be best to begin or even how to start.

You take one deep breath in, one deep breath out.

The breath allows the uncertainty of the mind to clear. For you to be brave and pick up the first piece of paper.

To look at the piece of paper, to realise this piece of paper represents a thought that you do not actually need.

As you breathe out, you throw the piece of paper into the bin.

Noticing as you let go of the piece of paper, you allowed yourself to let go of a small thought which was just cluttering up your mind.

You work through the pieces of paper on the desk, some folded, some screwed up into balls. You take the time to open the papers and check what was on them, realising they are pieces of paper you have just been holding onto.

No longer relevant to anything, you let go of the pieces of paper into the bin.

Letting go of thoughts.

Some pieces of paper you keep and you make a neat pile. Those papers we will work though at a later time.

Pens you pick up one by one, some no longer working and you think why do I keep hold of a pen that doesn’t work.

Which makes you think, why do I keep hold of thoughts which are as useful as a pen with no ink.

As you hear the pen fall into the bin you feel another thought leaving your mind.

You notice as you slowly clear the desk, your mind begins to clear.

Declutter the desk, declutter the mind.

You continue to work through the desk, each pen, paper, book, deciding what needs to be kept, what can be let go of.

With each out breath you either let go of something from the desk into the bin, or gently add the item to the pile of what needs to be kept.

As you come to the last few things on the desk. You enjoy the space at the desk.

The emptiness, the stillness of the desk.

How the clearness of the desk brings a calmness to the mind.

Enjoy the calmness and stillness of decluttering. Allowing yourself to let go of things that bring no value or purpose to your thoughts.

Appreciate the last item you clear from the desk, clear the desk, clear the mind.

You notice a neat pile on the desk now and that is ok. Your desk will never be empty, just like the mind will never be empty.

However now you have taken the time to clear away what has been cluttering the mind. Creating space, stillness and calmness for you to focus on the important things.

Anytime you feel the mind is full. Bring yourself back to the desk. See how piled up the desk is.

Breathe in deeply, breathe out deeply and take a moment to declutter the desk.

Allow yourself to create the space we all need in our minds from time to time.

Do you begin to notice how you feel in mind and body now, as you observe the desk, with one neat pile of papers and pens.

How you can focus on one area of the desk.

Take a few moments to appreciate how the desk now looks, be aware of how your mind now feels to the body.

Enjoy one more deep breath in, deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***

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