Bubble Technique

One of my most favorite ways of letting go of mental activity is what I call the "bubble technique." It can be a struggle trying to clear the mind to allow for meditation, or even just to fall asleep. This technique is a gentle way to let the mental action go, so you can focus on breath, and become present.

It is important that the way in which you settle your mind down is gentle. Instead of getting upset at yourself for not being able to focus, we must stay forgiving of ourselves. After all, we are human.

The technique goes like this: as you sit in preparation for meditation, or lie back in preparation for sleep, focus on your breath. Clear your mind of its activity, and focus on being present in the moment. It is inevitable that your mind will wander. It is the nature of our minds to do so. Rather than following your mind's drama, separate yourself from it, and shrink the thought down into a single clear bubble. Watch the drama inside the bubble- it is completely separate from you. Let it release from your finger tips, and watch the bubble float gently off into the distance. Revel in the clarity of your mind. Remain present. When another thought pops in, stay conscious, acknowledge it, and surround it in another bubble. Let it go. Continue to do this until the space between thoughts gets longer and longer.