Coming down and finding a comfortable position,
Whether it's seated or lying on your back.
Allowing the muscles in your face to relax.
Starting with the muscles in your forehead.
Let the brow unfurl.
Let the jaw unlock.
Be sure that the torso is nice and long.
The head and neck are gently sitting upright,
Creating a long channel for the breath to pass through.
Take a deep breath in through the nose,
Fill up the lungs,
Saturate them with oxygen,
And then exhale release.
Notice how you are constantly processing the many phenomena that surround you.
The many phenomena that are within you.
Always filtering in and filtering out the sounds,
The smells,
The distractions,
The feelings,
The emotions.
They're like clouds in the sky.
They come into your field of vision and then they simply pass through.
Your ability to allow all these phenomena to come in and pass through marks your ability to deal with whatever life hands you.
So as a thought or an emotion or sound make their way in,
Your job is simply to remain unattached to the stimulus,
To acknowledge it without judging or attaching so that it may simply pass through unchanged and unhinged.
Just focusing on your breath as it comes in through the nasal passage and fills up your lungs.
And as it exits the same way it came in.
Just noticing every in-breath,
Every out-breath as the external and internal stimuli remain present and constantly changing.
You remain focused on your breath.
Instead of becoming frustrated when something tries to break your focus,
Stay steady.
Acknowledge the distraction and then return your focus to your breath.
So neither pushing or pulling,
Neither actively trying to push the thought or the emotion the thoughts,
The feelings,
The stimuli aside nor trying to pull them in.
You remain the observer,
The one who is able to weather any storm with steadiness and ease.
So we begin to bring ourselves back into our physical bodies here.
Brush your thumbs across your fingertips.
Stretch your arms long over your head.
If you're lying down,
Hug your knees into your chest.
Roll to one side and make your way up to a comfortable seat.
Slowly begin to open your eyes.
As you take some circles of the neck,
Drop the chin towards the chest.
Roll your right ear towards your right shoulder and make a circle all the way around until you arrive back where you started and then take a circle to the other side.
Allow your field of vision and your focus to come back and know you are capable of handling whatever comes your way today.
