Quieting the inner voice.
Take some time to find a comfortable position,
Sitting on a chair or cross-legged on the floor.
Bring a cushion under your sit bones and begin to rock your pelvis a bit forwards and backwards,
Until you find what fills to you as a neutral position for your lower back.
Feeling your spine standing over your pelvis,
Finding your center.
A place where you can feel the muscles of your lower back and abdomen relaxing a little.
A place where you feel the support of your bones.
Turning your attention to your breath now.
Listen to the length of each inhalation,
Each exhalation,
The pauses between them.
Imagine your breath filling your chest,
Your ribs,
Your belly.
Inhaling,
Let your abdomen expand.
Exhaling,
Pull your belly button gently towards your spine.
Again,
Feel the length of each inhale,
Each exhale.
Breathing easily,
Slowly,
Without creating pressure in your throat or mouth.
With your next inhale,
Bring your attention to the edge of your nose.
Follow the cool air coming in through your nostrils as you inhale,
The warm air coming out as you exhale.
Keep your awareness at the tip of your nose,
Experiencing the alternating currents of warm and cool air as you breathe.
Imagine your breath become easier still,
Allowing the pauses between inhale and exhale to disappear.
As the air moves freely now,
Feel the boundaries between inside and outside dissolve.
As thoughts arise,
Gently,
Easily,
With every exhale,
Let them go.
Connecting now the mind with the breath.
Take notice of your internal voice,
The voice you use to comment the present.
Think of past or future.
And now,
Think of the sound the wind makes,
The sound the sea makes.
Choose your sound and as you exhale,
Let your inner voice quiet your mind.
Inhaling slowly,
Quietly,
Exhaling.
New thoughts will arise.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
With every exhale,
Let them dissolve.
