So get yourself in a comfortable seated position where both your feet feel relaxed and supported.
Allow your hands to rest gently on your lap.
And if it feels comfortable,
Close your eyes or simply soften your gaze.
Take a slow breath in through your nose.
And a gentle breath out.
Again,
A slow breath in.
Gentle breath out.
And as you sit here,
Remind yourself that you don't need to stop your thoughts.
You don't need to empty your mind.
Your mind was designed to think.
For these next few minutes.
You're simply creating a little more space around whatever is there.
Bring attention to your breathing.
Notice the gentle rise of your chest.
And the soft fall as you breathe out.
Not controlling it.
Without any force.
Just let breathing happen.
To let it happen in its own way.
As thoughts appear.
Notice them with curiosity.
Perhaps your mind is planning.
Remembering.
Problem solving.
Or simply chatting away.
That's okay.
Rather than following each thought,
Perhaps you can visualize yourself sitting beside a quiet river.
And each thought is like a leaf floating on the surface.
United States.
You acknowledge it.
And then you just let it drift downstream.
Without needing to hold on to it or push it away.
Each time you realise you've become caught up in your thinking.
Gently return your attention to your next breath.
Again.
And again.
Every return is a practice.
Notice the spaces between your thoughts.
They may only last for a second,
And that's enough.
Rest in those small moments of stillness.
And allow your shoulders to soften.
Relax your jaw.
If your hands feel tight,
Unclench them.
Let your whole body know that for this moment there is nowhere else you need to be.
You bringing yourself back.
To this place and this space.
Take one final slow breath in.
A long gentle breath out.
Notice how your mind feels now.
Maybe it feels quieter.
Maybe it feels exactly the same and both are perfectly okay.
The practice isn't about having no thoughts,
It's about changing your relationship with them.
Begin to notice any sounds around you.
Feel the surface supporting your body.
Gently wiggle your fingers and toes.
And when you're ready,
Open your eyes.
And carry this little bit of space with you into the rest of your day.
Thank you for meditating with me.
