Breath & Thought Awareness

Begin by breathing easily in and out of the nose.

And let each of these breaths fill the body with a sense of calm attention.

Allow the body to receive the breath as if the whole body were the lungs.

If it's helpful,

Label the breath as it flows.

Inhale,

Exhale.

Let these labels be an anchor.

Inhale,

Exhale.

Notice now how the thoughts move like the waves of the breath.

The thoughts flow in and out of the present moment just like the movement of sounds,

Sensations,

And emotions.

Each time a thought arrives,

Name it thinking.

Let this label also be an anchor.

When the attention attaches to the thoughts,

Gently guide it back to the breath or to the label of thinking.

Notice if and when you attach to a thought.

What emotions are a result of this thought?

Where do you feel this thought or these emotions in your body?

Let the breath move through the body like the wind.

Each inhale receives the thought and each exhale releases the thought.

When the attention leaves view,

Simply guide it back,

Invite it in.

If it's helpful,

Deepen the exhale slightly to relax the body into a softer state of calm alertness.

Let these thoughts and any emotions attached to each thought flow without forcefully pushing them out.

And if the thought or emotion is too painful,

Perhaps envision someone or something that helps you to feel safe in the present moment,

That helps you to receive and release each thought without judgment.

Breathe into the body,

Mind,

And the present moment just as it is,

Just as you are.

Guiding is permanent,

So let everything be fluid without anticipating the future or attaching to the past.

We practice this simple action of guiding the attention to the breath,

The thoughts and the body.

We learn how to maintain focus in and how to accept the present moment.

If it feels comfortable for you,

You can place your hands over your heart or on your belly and say to yourself,

I breathe calm attention into each moment.

I am okay in this moment.

I am not my thoughts.

I am whole.

Namaste.