Begin by getting into a comfortable seat with your spine tall,
Head and neck are straight.
Finding the symmetry between the right and left sides of your body.
Palms facing down to ground you or palms up in an energy to receive.
Softly close or lower your eyes.
Bring your awareness onto your body.
Take a few moments here to explore your body,
Letting go of any tension.
Using your breath as you need to exhale it out.
After your next exhalation,
Let your breath return back to a natural rhythm.
Continue to observe your breath,
Your thoughts.
Thoughts will enter your mind.
Thoughts will exit your mind.
You may ruminate on a thought,
Or you may research or go deeper into a thought.
Allow all of your thoughts,
Whatever arises,
Be aware that you're thinking.
Know that you're greater than your thoughts.
As you observe,
Notice if your body begins to tense up or relax,
Just being aware.
Using your breath as you need,
Just allowing.
No need to judge you for what you're thinking.
No need to shame yourself.
Just accept whatever it is that's coming up for you.
If it's a feeling or a thought,
Just be aware.
If it helps for you to label your thoughts or your feelings,
Such as rumination,
Or pleasant or sad or happy,
It helps you to become objective.
If that doesn't work for you,
Just noticing as it is,
What it is,
That arises moment by moment with a caring heart,
And now take a deep breath in,
Exhaling fully,
Another deep breath in.
As you exhale,
Bringing your hands to a prayer at the heart center,
Know that you're greater than your thoughts,
Honoring the space,
The time that you've allowed yourself to express your thoughts and your feelings in a neutral or open,
Compassionate way.
Have a beautiful day.
Namaste.
