Let's find a comfortable position.
Allowing the body to find its natural state on any surface that you may be sitting or lying on right now Take one deep breath in.
And out.
And if it feels comfortable.
Close your eyes or simply just soften your gaze.
Take a slow,
Gentle breath in.
Letting it release naturally Again,
Breathing in and out.
There is nowhere you need to be right now.
Nothing to fix.
Nothing to solve.
Just this moment.
Right here.
Right now.
Take a moment to notice the surface beneath you.
The way your body is being supported right now Allow your shoulders to soften just slightly Tend your jaw to unclench.
Allow your hands to just rest.
Now.
Bring your awareness to the mind.
Not to change it.
Not to quiet it.
Just simply noticing.
If anxious thoughts begin to appear like worries about the future questions.
Of conversations.
Predictions or fears.
Instead of fighting them.
Imagine each anxious thought.
As a butterfly.
A butterfly floating gently through the air.
Some butterflies may move quickly.
Fluttering with urgency.
Others may feel heavy or dark.
Some may repeatedly circle around over and over.
Take notice that you do not have to chase them or push them away.
Notice that you are simply sitting.
In a quiet field.
Watching butterflies pass by.
One thought arrives.
A butterfly appears.
You notice it?
And then it flutters onward.
Another thought comes.
Another butterfly.
Your mind might try to convince you that this one is important.
This one needs solving right now.
And ever so gently just simply notice that too.
Just another butterfly.
You are learning that thoughts can move.
Without you needing to follow every single one.
Notice how butterflies never stay still forever.
The land,
They rise and then they simply flutter away.
With the wind.
Your anxious thoughts can do that too.
You are not the butterfly.
You are the quiet observer.
Simply watching the butterflies flutter about.
You're safe.
Present.
And aware.
If you become tangled in a thought,
That's okay.
Gently guide yourself back again.
Back to the breath.
Back to observing.
Back to watching the butterflies come and go No judgement.
Even anxious thoughts are simply the mind trying to protect you.
Trying to prepare you.
Trying to keep you safe.
You don't need to despise the butterflies.
You only need to stop holding on to them.
Allow them space to pass naturally Take a slow deep breath in and a long breath out.
Notice if there is even the smallest bit more space now.
Notice if you are slightly more open.
The butterflies may still be there.
But you are no longer trapped inside every thought.
You are the sky that they move through.
Steady and open.
Rest here for a few quiet moments.
And when you are ready,
Begin to notice the room around you.
Feel the support beneath your body as you wiggle your fingers and toes gently.
Take another final deep breath in and slowly let it out.
As you move on into the rest of your day,
Remember this.
Thoughts are temporary.
You do not have to follow every butterfly.
