Begin this practice by bringing awareness to your body.
Find a comfortable position,
A seated position.
If you're sitting in a chair,
Have your legs shoulder width apart,
Head level,
Eyes looking at the horizon,
And gently close your eyes.
Bring awareness to your breath.
If it is short,
Sharp or shallow,
Just extend the inhalation,
The pause,
The exhalation,
And the pause before starting the cycle again.
Feel the breath coming into the nostrils,
Down the throat,
And filling the chest or belly area,
Allowing it to sit there for a moment,
Before following the breath back out of the body.
Feel the breath and follow the breath as it leaves the chest and belly,
Up the throat,
And out through the nostrils.
Bring your full attention to that space,
That moment before the next inhalation.
And as you breathe in through the nostrils,
Following that breath back down into the body,
Feel the energy that it brings into your body.
It's a whole new moment in time.
Potential,
Unlimited.
Embrace that breath,
Pause,
Feel it in the body,
And then release the breath again,
Feel the breath coming up out of the body,
Out through the nostrils,
Releasing that moment in time.
Continue this cycle,
Whilst bringing awareness to impermanence.
Acknowledge,
I am no longer that breath.
Thank you body,
Thank you mind,
Thank you soul,
Thank you being,
For doing the best that you could in that moment.
As we take in the new breath,
It is a new moment.
I am a new being.
This is who I am in this moment.
This is all I can be in this moment.
As we exhale,
We acknowledge this was who I was.
I am no longer that.
And we repeat the cycle.
Breathing in,
I am this which I am in this moment.
Breathing out,
I acknowledge that part of me.
Breathing in,
I am this which I am in this moment.
Breathing out,
I acknowledge that part of me.
Impermanence,
I am no longer that,
I am this.
When we release the past with no judgement,
Nor curiosity,
We simply release the past moment.
Then we are set free to be in the present moment.
I can only be who I am in this present moment.
And therefore,
I acknowledge my previous self.
And say thank you for doing the best that you could in the moment you were here.
And moving forward,
I choose to be this because I am who I am in this moment.
Continue the breath cycle.
Focus on the feeling of the breath entering the body.
Each new breath is a new moment.
Releasing that which was the out breath is no longer you,
I am no longer that.
And acknowledge thank you for doing the best you could in that moment.
I set you free.
When we learn to let go of the past,
We can be in the present.
We can acknowledge I can only be that who I am in this moment.
That's all I can be.
Then we can choose to move forward.
When you're ready,
You can gently open your eyes,
Recognise that you are here in this moment,
And begin to practice this off the mat throughout your day,
When you feel the feeling of judgement of the past.
Learn to release it and be fully present in the now.
This is the practice of impermanence.
