When you're ready,
Come into a nice,
Comfortable,
Seated position.
Make sure the back is fully supported,
Just letting the body express a sense of being present and awake.
And carefully close the eyes,
Relax the shoulders,
Soften the jaw and the tongue.
Now bring awareness to the breath.
Notice the rise of the belly on the inhale and a sense of softening on the exhale.
Nice and easy.
In and out.
This time take a deeper inhale through the nose,
Followed by a long nourishing exhale out of the mouth.
Inhale again.
Exhale,
Softening into it a little bit more.
Inhale.
Exhale.
Let it all go.
Now just allow the breath to come and go naturally,
Moving in and out through the nostrils,
Just effortlessly at any rate,
At any rhythm.
In and out.
In and out.
Allow the breath to be exactly as it is.
However shallow,
However short,
However uneven.
Just accept the breath as it is right now in this moment.
Now allow the breath just to fall into the background.
Not to become aware of any thoughts,
Judgements,
Any stories that come along.
Just let them in.
Let them come as they are.
The good,
The bad,
Even the not so nice ones.
Rather than resisting,
Allow them in.
And as you exhale,
Allow them all to go.
Finding a way to accept whatever is arising.
Releasing the urge to be reactive.
Just let them go,
Just as easily as they came in.
Let them pass fully,
Like the clouds that move through the sky.
And now we'll add a little mantra.
As any thoughts or judgements arise,
You may like to say to yourself on the inhale,
I see you.
And with each exhale,
I let you go.
I see you.
I let you go.
And now inhale let.
Exhale go.
Inhale let.
Exhale go.
Remember you are not these stories or these judgements.
They no longer have a grip on you.
Inhale let.
Exhale go.
Now bring your awareness to the entire body.
Maybe you'd like to invite a little bit of movement.
Just wriggling the toes and the fingers.
And when you feel ready,
Gently open the eyes.
Ready to go back to your day.
