Begin by turning your attention towards your breath.
Let your awareness find it wherever it feels most present,
Perhaps at the tip of your nose where you notice the coolness of the inhale and the warmth of the exhale,
Or in the chest or belly,
Gently rising and falling with each breath.
Wherever it's easiest today,
Let your breath anchor you.
Let yourself ride the wave of each inhale and each exhale.
Allow your body to breathe itself.
There's no need to control or change it.
Just let the breath move in its own rhythm.
And if your mind begins to wander,
As it naturally does,
Simply notice that it has.
That awareness is something to honor.
Then gently return your attention to the breath,
To the sensation at your nose,
Chest,
Or belly.
Notice the rate of your breathing,
The depth of your breathing,
The quiet movement of life within you.
As you settle into this gentle rhythm,
I invite you into a reflection,
A metaphor to help you connect more deeply.
Let's explore how the mind is like the ocean.
Beneath the surface,
The ocean is calm and clear,
No matter what's happening above.
Whether smooth and still,
Restless with movement,
Or stormy with strong winds,
The depths remain steady,
Quiet.
Undisturbed.
From those depths,
You can gently look up towards the surface,
Noticing the waves and ripples,
Always shifting,
Never still.
And in the same way,
From the quiet center of your mind,
You can observe the surface of thought,
The brainwaves that ripple through emotions,
Sensations,
Memories,
All parts of the mind's natural rhythm.
They rise and fall like patterns on water,
Fluid,
Impermanent.
You don't have to chase them or resist them.
Just observe from this calm depth within.
Enjoy this opportunity to simply notice what's unfolding,
To rest beneath the waves.
When it feels helpful,
Let your attention return to the breath.
Follow it gently inward,
Back to that tranquil space at the deepest depth of awareness.
From here,
You can notice mental activity without being swept away by it.
You are not your thoughts.
You are not your feelings.
They pass through you,
But they are not the whole of you.
They're simply one part of the mind's experience.
Sometimes naming them can help.
Thinking,
Feeling,
Remembering,
Worrying,
Just enough to let them soften and drift away.
This calm depth inside is a refuge,
A place of safety,
Curiosity,
And quiet strength.
From here,
You can explore your inner landscape with equanimity and care.
This space is always available to you,
And you can return to it whenever you notice the storms of life,
Whenever you need a tranquil refuge from the activity of the mind.
And if it feels helpful,
I invite you to carry this phrase with you,
A gentle reminder of the steady depth within.
The calm beneath the waves is always available to me.
Repeat it silently or simply let it rest in your awareness.
Let it be a quiet anchor.
Now return once more to your breath,
Feeling it move through you,
Steady and kind.
Let it guide you gently back to the present moment,
Back to the quiet beauty of being here.
And when you're ready,
Begin to gently open your awareness outward again,
Carrying the steadiness of the ocean depths within you.
