Find a comfortable way to sit or lay.
Adjust your posture so your spine is straight without being rigid or stiff.
Allow the rest of your body to be relaxed.
Rest your hands on your legs,
In your lap,
Or at your side.
Allow your eyes to gently close.
Bring full attention to the present moment.
Take a deep breath in and out.
Now allow your breathing to be natural.
There's no need to focus on anything other than where you are and what you feel in this moment.
Remember that the past and the future only exist in the mind.
All there is,
Is now.
Mindfulness is a practice of non-judgmental awareness.
If a thought arises,
Do not resist.
Do not cling to your thoughts either.
Simply,
Allow yourself to experience it and return your focus to your breath and this very moment.
Remaining in the present moment,
Begin to shift your attention to the senses.
Listen to the sounds around you without labeling them.
Don't cling to one sound.
Don't resist a sound that might seem distracting.
Simply,
Listen.
Feel the sensations in your body.
Notice where you make contact with your seat or the floor.
Notice how your skin feels in this space.
Maybe you have an itch.
Maybe your feet are going numb.
Try not to scratch or shift,
But instead,
Experience it.
See everything around you with your mind's eye.
Can you picture the scene you're currently in?
Maybe a vision or a bright light is coming through for you.
Witness it fully.
Spend time with each of your senses,
But do not stray from the present moment.
There's no need to label or judge.
There is nothing to solve and everything to experience.
Surely,
The mind itches to wander.
And so now,
I invite you to experience our sixth sense,
Thought.
We will experience thought in the form of contemplation.
What kind of picture can I paint with my words?
What kind of symphony can I conduct from the tip of my pen?
What kind of movement can I inspire in your soul?
See the birds from coast to forest,
Through oceans of green and mountain passes,
Over canyons to desert terrain,
And back to the sea.
Hear the waves crash into wind and tree,
Dashing through pine,
Corn,
Wheat,
And weed.
Witness silence fall the river's way,
And you'll find freedom by end of day.
Release your spirit to truth and change.
Let your body sway to inward tides.
Swarm the mind from flower to hive.
Simplify,
Simplify,
Simplify.
Survive.
And the flame in your heart,
Label it abundance,
And let it burn.
Where does the flame of abundance come from?
Allow your mind to search for answers,
And do not pass judgment on the answers that come to you.
Try not to hold too tightly to your answers either.
Just experience thought.
Where does the flame of abundance come from?
There is no right or wrong.
There's only your thought in this moment.
Where does the flame of abundance come from?
Begin to slow your mind,
And return your attention to your breath and your body.
Let go of your thoughts,
Without breaking the rhythm of your breath.
Open your eyes ever so slightly,
And just sit still,
Holding your gaze on a single point.
There's no need to try to do anything with your mind or your body.
Allow yourself to sit.
Just sit.
Remember you are safe.
You have no obligation to anything beyond this moment.
We're just sitting.
Allow yourself to be at peace.
Begin to wiggle your fingers and your toes,
And when you're ready,
Unlock your gaze and gently return to the space you are in.
Thank you.
