Just take a second to settle in.
Let your eyes shut gently.
Bring your attention to your breathing.
And observe it as if you are a curious scientist who has never encountered breathing before.
Notice the air as it comes in through your nostrils and goes to the bottom of your lungs.
And notice when it flows back out again.
Whatever feelings,
Urges or sensations arise,
Whether pleasant or unpleasant,
Gently acknowledge them.
As if nodding your head at people passing by you on the street.
Gently acknowledge their presence and let them be.
Allow them to come and go as they keep on the street.
And keep your attention on the breath.
Whatever thoughts,
Images or memories arise,
Whether comfortable or uncomfortable,
Simply acknowledge them and allow them to be.
Let them come and go as they please.
And keep your attention on the breath.
From time to time,
Your attention will wander.
As you get caught up in your thoughts,
Each time this happens,
Notice what distracted you.
Then bring your attention back to the breath.
No matter how often you drift off,
Whether a hundred times or a thousand,
Your aim is simply to note what distracted you and refocus on your breath.
Again and again and again,
You will drift off into your thoughts.
This is normal and natural and happens to everyone.
Our minds naturally distract us from what we are doing.
So each time you realize your attention has wandered,
Gently acknowledge it.
Notice what distracted you and return your attention to the breath.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
If frustration,
Boredom,
Anxiety,
Impatience or other feelings arise,
Simply acknowledge them and maintain your focus on the breath.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
And when you are ready,
Bring yourself back to the room and open your eyes.
This is normal and natural and happens to everyone.
This is normal and natural and happens to everyone.
