Make your way into a tall,
Comfortable seat,
Or go ahead and lay down onto your back.
And as you bring yourself into stillness,
Let's simply begin by noticing your thoughts.
And as you observe any noise,
Stories,
And expectations,
I want you to silently or out loud repeat to yourself,
I am not my thoughts.
I am grounded and present and in my body.
Take a deep breath in,
Big exhale out.
Now observe your body.
Notice if there's anywhere that you're carrying some tension or fatigue or pain.
Just becoming aware of any sensations that are in your body in this moment.
Shift that awareness now to your breath.
It doesn't need to change.
Just feel the natural momentum as the inhale travels in through your nostrils,
Down the throat,
Chest,
Ribs,
And belly.
Observe your exhales as that air travels up and out slowly and naturally.
Continue with that same natural pattern of breath,
Or join me for a 4-7-8 pattern.
Breathe in for 4,
3,
2,
1.
Hold for 7,
6,
5,
4,
3,
2,
1.
Inhale for 8,
7,
6,
5,
4,
3,
2,
1.
Again,
Inhale for 3,
2,
1.
Hold 7,
6,
5,
4,
3,
2,
1.
Inhale 8,
7,
6,
5,
4,
3,
2,
1.
Again,
Inhale for 4,
Hold for 7,
Exhale for 8.
Bring yourself back to your natural rhythm of breath.
Notice your thoughts.
Just let them come and go.
Observe your body,
Feeling soft,
Open,
And at ease.
Once again,
Silently or out loud,
Remind yourself,
I am not my thoughts.
I am present,
Focused,
And grounded in my body.
Stay here as long as you like.
Thanks for joining me.
