Hey there!
Today's practice is about clarity and not forcing focus,
But allowing it to emerge naturally.
So go ahead and get into a comfy seat,
Sitting tall but relaxed.
Take note of where you're at today.
Let go of whatever is happening right now.
Just set it aside for a few minutes here.
Notice your breath.
Let your hands rest easily and allow your breath to slow down.
Bring your attention inward.
Allow your thoughts to float on by,
Light and bouncy.
Take a calm breath in through your nose and a steady breath out.
Bring your attention to the rhythm of your breathing.
Notice the inhale as it begins and the exhale as it completes.
There's nothing to change,
Just notice the flow.
Notice the coolness in your nose as the air comes in.
And the warmth at the top of your lip as the air flows out.
Let your breath be smooth and easy,
Like a gentle wave coming in and going out.
Your chest and belly rising up and down with each inflow and outflow.
Each inhale bringing in a clean energy,
Refreshing the mind.
Each exhale clearing away the mental clutter.
Watching your thoughts continue to drift on by without landing.
Silently remind yourself,
Inhale calm,
Exhale clear.
And stay with the simple rhythm and simple mantra.
One breath at a time,
Nothing else to manage.
Inhale calm,
Exhale clear.
See if you can focus on the next five cycles of breath on your own.
Gently bring your awareness to the room you're in.
Notice any sounds in your surroundings,
Noticing your spine,
The clothes on your back,
Bringing clarity and steady focus with you.
Great job and until next time,
Have a good one.
