Be Still | the-four-bees

Step number one: Just say no to Blabberbrain.

This is the very first thing I remember learning in mindfulness. It remains the most difficult for me. How do I turn off the incessant and often negative yammering in my head?

You must find your way to stillness.

This step must come first.

There are many ways to approach this. First, find an open and comfortable physical position that your own body can relax into.

I like to do a session in the morning before I get out of bed because I am already somewhat relaxed and it helps me set the tone for the morning.

There are many guidelines written by wonderful spiritual teachers to help in attaining the elusive stillness. I will give a few suggestions that work for me.

I begin by repeating the four bees to myself in order to start calming down.

Be still, be thankful, believe, begin.

I think these words as I start to breathe. After a few breaths I continue to repeat only “be still” in my mind, and a few breaths later I release those words too.

It is the breath that is important. Mindful breathing is a key. Begin to breathe deeply and consciously. Focus your attention on the air flowing in and flowing out.

Inhale and exhale. Slowly and deliberately.

You have nothing else to do but breathe.

Breathe…The healing air flows in...and then out.

It is a flow – a smooth flow. In….Out.

As you breathe,

let the inner noises go out with the breath.

Here it comes…what am I going to wear? Not now, blabberbrain. It doesn’t matter. Come back. Breathe in…..let it go. Let go. Did I pay the electric bill? Shhhh….Come back.

Breathe. Air flowing in….and out. Let it go. Let it go.

Keep coming back to your full, smooth breathing.

Here are some tips that help me to relax

and open myself to stillness

As you breathe, release and relax your muscles. Consciously relax the muscles in your face, your neck, your jaw, your hands, legs and so on until your whole body is relaxed.

I sometimes see a color in my mind’s eye. I let the color radiate like a shining light until it feels like it is all around me as I keep breathing.

You can picture tight strings being clipped like releasing a balloon. Whatever they are holding is released. It floats effortlessly and drifts easily into the breath.

I sometimes envision the air flowing in clear and pure and when exhaling I see it carrying particles representing tightness and negative feelings.

Keep breathing. You have nothing else to do.

It is enough. Let go.