Take a moment to find a position that feels comfortable.
Sitting or lying down.
Or simply resting wherever you are.
Allow your hands to settle in a natural way.
And gently close your eyes.
Notice your breath.
Allowing our breathing to happen naturally.
Breathing in and breathing out.
Nothing to control.
Nothing to change.
For the next little while,
See if you can simply be here with whatever is happening.
Bring your attention towards your breathing.
Notice where you feel your breath.
Where do you feel it most easily?
Around your nose.
Your chest.
Your abdomen.
Notice the sensations of breathing.
The beginning of an inhale.
The end of an exhale.
The small pauses that happen before the next breath begins.
At some point,
Your mind might wander.
You may begin thinking about something that happened earlier on.
Something you need to do later on.
Or perhaps something completely random.
When you notice this.
There's no need to judge yourself.
Just simply recognize that your mind has wandered.
And gently come back to your birth.
Each time you notice,
You've wondered.
It's another moment of awareness.
Expand your attention.
Into your body.
Become aware of what you can feel right now.
Perhaps a warmth.
Depression.
Tingling.
Tightness.
Heaviness.
Or softness.
There may even be places where you don't notice much at all.
Just notice what is already here.
See if you can notice how these sensations change.
The sensation may become stronger.
Then softer.
It might move it might disappear.
Another sensation might take its place.
There's nothing you need to do with any of it.
Simply notice.
If you become aware of some discomfort.
See if you can become curious about it before it's too late.
Immediately trying to push it away or change it.
Where exactly can you feel it?
What does it actually feel like?
Is it tight?
Warm,
Heavy.
I will sing.
Does it stay the same?
Or is it changing?
Simply noticing what is there.
You're not trying to make the discomfort disappear.
And if you feel you need to adjust your position,
That's completely fine.
Notice the intention to move.
Make the movement slowly.
And then notice what changes.
Now begin noticing your thoughts as well.
You don't need to stop them.
You don't need to clear your mind.
See if you can simply recognize when a thought is there.
Maybe it's a memory.
A plan.
I worry.
And name it.
A conversation playing through your mind.
Instead of following the thought.
Now it's a set and allow it to move on in its own time.
Then return to what is happening right now.
If an emotion is present,
You can notice that too.
Rather than trying to work out why you're feeling it.
See if you can notice how that emotion feels in your body.
Maybe there's a heaviness in your chest.
Tightness around your throat.
Butterflies in your stomach.
Warmth in your face.
Or something completely different.
There's no right experience.
You're simply allowing yourself to be with what is here.
Now allow your awareness to become wider.
You don't need to focus on any one thing.
Notice your breath.
Notice your body.
Notice sounds around you.
Now it is taste.
Notice smells.
Notice thoughts when they appear.
Notice moments of stillness.
Everything can come and go.
You don't need to hold on to the pleasant experiences.
And you don't need to push away the uncomfortable ones.
For these next few minutes.
Just notice.
If you've noticed,
You've become caught up in thought.
Bring your awareness back to your breathing.
And allow your awareness to open again.
Move your attention back towards your body.
Feel the surface that you're on.
Notice your hands.
Your fate.
Temperature of the air brushing against your skin.
Notice any smells in the room any taste.
Familiar.
Unfamiliar.
Or absence.
Notice sounds.
And finally,
Come back to your breath.
There you go,
Slightly deeper breath in.
And slowly let it go.
And when you're ready,
Gently open your eyes.
Take your time.
There's no need to rush into whatever comes next.
And perhaps take this simple practice with you today.
You don't always need to change what you're experiencing.
And you don't always need to react to every thought,
Feeling,
Or sensation.
Sometimes you can simply notice.
Give it a little space.
And allow the next moment to come.
