The tea has been poured,
You can take a seat and settle in.
Let's take a few seconds to just notice the natural rhythm of your breathing.
There's no need to make any adjustments,
Just notice.
You can notice which parts of your body are touching the floor,
Or cushion,
Or chair.
Which parts of your body are touching clothing,
Glasses,
Or accessories.
And you may notice some coolness or warmth in different parts of the body,
And without judging or wanting to change or making any kind of story,
Just notice.
Let's take a few deep breaths,
We'll do an in-breath to four counts,
We'll hold the breath at the top for two seconds,
And then we'll exhale on a six count.
When you exhale,
Just imagine that any mental noise or cobwebs from the day,
Week,
Or year are clearing out in the form of black smoke that will be neutralized in the earth.
So let's do three of those breaths,
Four counts on the inhale,
Breathe in,
Hold it,
And exhale.
Inhale to a four count,
Hold it for a couple seconds,
And exhale on a six count,
Hold it for two seconds,
And exhale on a six count.
And just go back to normal breathing and notice the rhythm.
Eventually thoughts,
Stories,
Memories,
Images will come into your mind,
And as they arise,
Just let them come up like clouds,
Watch them pass by.
There's no need to push them away,
Or grasp on to them,
Or explain them,
Just notice them.
Once you realize you've noticed them,
Just let them float away.
And it'll be totally normal for all different thoughts to come into your mind.
And just keep using your breath as an anchor to return,
So when you see yourself falling a thread of thoughts or images,
Just return to the rhythm of your breath,
Noticing the expansion and contraction of your abdomen with each breath,
Or the length of your inhale versus your exhale.
Start to bring your attention back to the room,
Notice the weight of your body,
Seated,
Or lying down.
