Begin by finding a comfortable seated position,
Allowing your spine to be straight,
But not rigid.
And then gently close your eyes or soften your gaze,
Whatever feels most comfortable for you.
Taking a moment to settle into this space,
Knowing that this is a time for simply being,
A time to switch from doing to just being present with yourself.
So let's bring awareness to your breath.
Notice the quality of the breath in this moment.
Bring a sense of wonder and curiosity to the breath,
However you find the breath in this moment.
And then maybe shift into a few deeper breaths,
Inhaling and exhaling.
With each breath,
Allow yourself to relax more deeply into this moment.
Imagine that as you breathe in,
You're drawing in calmness and peace.
And as you exhale,
You're releasing any tension,
And any stress you might be holding on to.
Releasing and letting go.
Now take a deep breath,
Even deeper than before,
And with the next exhale,
Let out an audible sigh.
Sigh.
Ah.
Just releasing,
Letting go.
And try that again if that felt comfortable for you,
This letting go,
That audible sigh.
Ah.
Ah.
And just let the breath return back to normal,
Letting it be however it wants to be.
Just letting go with each exhale.
Releasing,
Letting go.
Ah.
Letting go of any worries,
Any tension,
Any thoughts occupying the mind.
Allow yourself to let go just for this little bit that we do this today.
Let go of whatever was going on before this.
Let go of whatever you need to handle after.
Time for that later.
There's nothing to worry about in this moment.
There's only this wonderful,
Peaceful,
Relaxed state of being.
Following the breath in and out.
Each breath is unique,
So allow yourself to fully experience each moment.
And if you notice any tension or tightness or discomfort anywhere in the body,
Simply release it with the next breath.
Just allow it to dissolve.
Letting go.
Now I want you to notice that you're able to notice your thoughts.
Watch them pass by like leaves floating on a stream.
Observe your thoughts without getting caught up in their content.
Simply let them come and go like clouds passing across the sky.
Feel the strength in your awareness as you observe your thoughts with clarity that comes from having that bit of distance.
See if you can notice any gaps between the thoughts,
Those pockets of peacefulness.
Allow yourself to rest in these moments of stillness,
Just observing the thoughts like they're leaves passing down a river or clouds across the sky.
If your mind wanders,
Gently guide it back,
Just observing your thoughts without judgment or attachment.
Maintain a friendly attitude towards whatever arises in your awareness.
Instead of judging like we might,
Why don't we try celebrating noticing the mind wandering?
When you notice the mind has wandered,
That's a huge win.
That means you're paying attention.
You've recaptured your awareness and that's worth celebrating.
It's natural for the mind to wander.
There's no need to criticize yourself for it.
Just bring the attention back whenever you notice you get lost in your thoughts.
We're practicing not automatically believing or grasping on to our thoughts.
We're just allowing them to come and go.
You might find your mind drifting away into thoughts or memories,
Sensations or sounds.
When you realize you've been carried away,
Gently label the wave that took you,
Saying something like remembering or planning or restless,
Boredom.
Just label it,
Then let it go.
Label it,
Let it go.
Let it go.
Coming back to the breath as an anchor anytime you need it.
The sensations of breathing.
Some thoughts or feelings may be uncomfortable while others are pleasant.
Just let them be.
Watch the thoughts come and go.
Watch the feelings come and go.
Labeling any feelings that arise and then coming back to the breath.
Finding peace within it all.
And when you feel ready,
Bring your awareness fully into the body,
Wiggling the fingers and toes,
Bringing a gentle smile to the face,
Allowing your eyes to open and celebrate yourself for taking time out of your day to prioritize you and your wellbeing.
And notice how you feel after this practice.
Carry this sense of peace and mindfulness with you as you continue through your day.
Thank you for practicing with me.
