I invite you to close your eyes and take a full deep breath,
Filling up your belly,
Expanding,
Emptying,
Releasing,
Finding a comfortable position if you haven't done so already where you can simply let go the next 10 minutes or so.
There is nowhere else to be and nothing else to do.
Creating this space and carving out this sacred time to restore and recharge.
And we'll begin this practice with a couple rounds of intentional breath.
Just allow my voice to guide you through this.
So gently inhale for two,
Three,
Four,
Five.
Hold,
Two,
Three,
Four,
Five and then exhale for six,
Two,
Three,
Four,
Five.
Do this again without the numbers.
Feel free to do this at a pace that suits you,
Ensuring that you hold and then you release.
The exhale is longer than you inhale.
Here we go,
Breathing in,
Feeling,
Feeling,
Hold and then release fully,
Exhale.
Let's do this a couple more times.
Inhale,
Filling up all the way,
Holding that air in your lungs,
In your belly and then release with a sigh and let it wash through.
One last time,
Intentional,
Deep breath in,
Hold and exhale,
Lengthening the exhale and allowing your breath to now return to its normal pace.
Letting it be soft and gentle and almost incomprehensible.
Like a cloud,
Like a soft,
Fluffy cloud being blown by your inhale and blown by your exhale.
Easy.
Let it be easy.
Stay with any sensations that come up.
Noticing your breath and alongside the breath,
Any physical sensations that arise.
It could be the sensations associated with the breath,
Like your belly rising up,
Your chest rising up,
Your throat,
The touch of air in your nostrils.
Or it can be any other sensations that appear in your conscious awareness,
Such as tingling or pulsing,
Itching,
Warmth or perhaps coldness.
And again,
With that image of cloud,
A gentle fluffy cloud,
Just fluid and easygoing,
Just notice all those sensations.
And let them be,
Wash them through with your breath,
Without wishing them away and without wanting them to stay longer either.
If they're nice and pleasant and juicy,
Just be equanimous.
Just notice that there and then when they're gone,
Let them be gone.
Beautiful.
And now noticing how your conscious awareness not only encompasses your physical sensations,
But also your thoughts and your emotions.
So just in the same way,
In the same mindful yet gentle and accepting way,
Notice any thoughts that arise,
Any feelings associated with those thoughts.
Knowing that they will arise,
It's not a matter of when or if,
Just knowing that they will arise.
And once again,
Returning to that image of a cloud,
Your thoughts are like clouds,
You just watch.
You hold them in awareness,
You notice,
You don't engage,
You don't react.
You simply let them be.
And when they're gone,
They're gone.
Accepting of that cycle,
They're no longer here,
Don't wish them back and don't wish them gone too soon.
Just let them all flow.
Just easy and gentle.
Easy and gentle.
Turning your attention back to your cloudy breath,
That soft and gentle breathing pattern.
Inhaling and exhaling.
Breathing slow and steadily.
Not only your breath,
But your body and space and time.
Any sounds surrounding you.
Just bringing yourself back to where you are and bringing back perhaps a steadier,
Calmer and more grounded self.
Just reflect on whether that's the case.
And if it's not,
Then just notice and accept that,
That's okay.
Start to bring some gentle movements in your fingers,
In your toes.
Roll your neck and head from side to side.
Stretch your body in whatever way feels juiciest and easiest for you.
Open up your eyes if you need to.
If they've been closed.
And offer yourself a moment of gratitude for showing up to this practice.
Taking some precious time out of your busy,
Busy life to attend to yourself and your mind.
Thank you.
