Starting by making yourself comfortable,
Whatever that means to you.
You don't have to be in a specific position so long as your body is relaxed.
You can close the eyes if you like.
And give yourself permission to be right here in this moment.
Feeling aware of where you are.
Noticing the space that you're in.
Listening to all of the different sounds that you can hear.
Feeling everything that you can smell.
Anything you can taste.
Noticing what you can see behind your closed eyelids.
And becoming aware of everything that you can feel.
Then as if you're taking a bird's eye view of yourself.
Starting to zoom out.
Noticing where you are in this room.
Noticing where you are in this building.
On this street.
In this suburb or town.
In this city.
In this country.
And finally noticing where you are in the world.
Taking it all in.
Reminding yourself how tiny you are in the grand scheme of things.
And then coming back down into your own body.
And starting to become aware of your breath.
Without trying to change your breath in any way.
Just noticing how it feels to breathe.
Breathing is something that you do all day every day.
But right now I want you to experience your breath.
As if it's the first time you've ever taken a breath.
Noticing how it feels to breathe.
And then noticing how just by watching your breath.
It starts to effortlessly slow down.
You don't have to do anything at all.
There's no need to try and force it in any way.
Just allowing it to slow.
And as you do this just becoming aware of the thoughts that come and go in your mind.
Not trying to block them out.
Not resisting anything that's coming up for you.
Allowing the thoughts to come and go.
And then just gliding back to your breath.
Feeling where in your body you can feel your breath.
The tip of your nose.
The back of your throat.
Your shoulders or your chest.
And noticing any movement in the belly as you breathe.
And again becoming aware of the thoughts as they come and go.
And realising that even though you have thoughts.
You are not your thoughts.
Your thoughts do not define you.
And you do not have to believe your thoughts.
You can just watch them.
Just an observer.
Curiously noticing the thoughts as they enter your mind.
And then coming back to your breath.
Realising that whatever is bothering you right now.
Whatever might be on your mind.
It doesn't matter.
Anything that happened in the past doesn't matter.
Anything that may or may not happen in the future is not important.
All that matters is this moment.
This breath.
Allowing everything else to fade away.
And completely accepting this moment exactly as it is.
Nothing needs to change.
You don't have to do anything at all.
You have nowhere else to be.
Allowing yourself to be completely content with everything as it is in this moment.
And in this moment you are able to see things as they really are.
Not the way that you want them to be.
But the way that they are.
Letting go of any expectation,
Any agenda,
Any plan.
And allowing everything to be as it is right now.
Bringing your awareness back to your body.
Back to the space that you're in.
And then feeling free to open up your eyes whenever you're ready.
