Let's begin by getting comfortable in your seat.
Let your body rest into the support beneath you.
No pressure,
No expectations,
Just breath and presence.
Take a slow,
Steady breath in and a full exhale out.
Again,
Inhale and exhale.
Now I want you to picture a beautiful garden or a forest where there is a stream of water in front of you.
A calm,
Gentle,
Steady stream.
This stream represents your mind and each thought you have,
Whether that thought is helpful,
Distracting,
Self-critical,
Or random,
It is a leaf floating on the water.
You don't have to grab the leaf.
You don't have to change the leaf.
You're just watching it float by on the stream.
A stream filled with leaves floating by.
If a thought pops up right now about this moment,
Your past,
A worry,
A judgment,
An errand on your to-do list,
Place it gently on a leaf and let it drift down the stream.
There's no rush,
No right or wrong thought,
Just a steady stream of awareness.
Now let's return to our breath.
Let's inhale and exhale for four seconds each and I'll guide you through it.
Let's begin.
Inhale for one,
Two,
Three,
Four,
And exhale for four,
Three,
Two,
One.
Two more rounds.
Let's inhale for one,
Two,
Three,
Four,
And exhale for four,
Three,
Two,
One.
Last time.
Let's inhale for one,
Two,
Three,
Four,
And exhale for four,
Three,
Two,
One.
And as thoughts come up again,
I want you to gently remind yourself,
I am not my thoughts.
I can watch my thoughts without attaching.
This moment is enough.
I'd like you to place one hand on your heart or on your belly,
Whatever feels safest to you in this moment,
Whatever feels most comforting.
Allow yourself to connect with that part,
To connect with your body,
To feel the warmth of your hands.
And together,
Let's take one last breath in.
And exhale with an audible sigh.
Slowly begin to return to the space when you feel ready and carry this truth with you.
You are not your thoughts.
You are enough.
You are safe.
