A mindful of thoughts can feel overwhelming.
This practice will help guide you out from your head and into your body,
Offering relief from anxiety and stress so you can bring peace and relaxation to your current state.
Scientific research has proven that breath awareness can rewire your brain to counter stress and bring about a sense of calm and relaxation.
Let's begin.
Get comfortable.
It's best to be sitting,
But feel free to lie down if that is more comfortable.
And allow your body to rest.
Close your eyes or gaze at the floor beneath you.
And just use this time to practice letting go.
Let go of the things you can't control and be present with yourself.
Feel whatever it is you are sitting on.
Sense how it molds around your body.
Bring your attention to your breath and follow the natural sensations of your breath as you inhale and exhale.
Observe your breath just as it is,
Without needing to change a thing.
Observe the air enter through your nose,
In your body,
And back out through your nose.
What is the sensation?
What parts of the body move with each breath?
There is no right or wrong.
Stay with the awareness of your breath and let go of any expectations of what you think should happen.
Accept and release.
Is your breath shallow?
What is the rhythm?
Embrace what is.
See if you can keep your focus on the movement of the breath as it fills in and out of the body.
What are the sensations at every moment?
Exhale any stress,
Pain,
Or discomfort.
Inhale to renew yourself.
Whenever your mind wanders,
Just bring it back to the breath.
It's natural to have thoughts arise.
Gently acknowledge them and just refocus.
Noticing your higher consciousness,
Gently watching your thoughts,
Just observe without any judgment.
What thoughts are happening?
Are there any emotions coming up?
Notice without getting entangled in them,
Creating a space between the thoughts.
Notice how they constantly change,
Moment to moment.
Don't judge yourself when the mind wanders,
It's a part of the practice.
Simply bring yourself back with the awareness of the breath to anchor your mind every time you need it.
It is totally natural if this happens repeatedly,
Nothing else needs to happen nor be different.
Take an observation,
What is happening in the body?
What are you thinking?
Name whatever is happening and return your awareness to your breath.
It is okay to accept things even when they may seem messy and unordinary.
It's in these moments that we find the beautiful nuances of life.
As we bring this practice to a close,
Start to notice the sounds around you.
Start to feel yourself back in the space you are in.
Gently open your eyes and look around at your environment,
Take in all the different textures,
Shapes,
Colors,
And embrace the beauty of the present moment.
