So let yourself get really comfortable.
You could be seated upright or lying down.
But just find a physical position that feels supportive and comfortable to you.
And once you feel settled and comfortable,
Let your attention find your breath.
And just begin by finding where you can actually feel your breath today in your body.
And once you really find where you can feel your breath in your body,
Let your attention settle here.
It might be in your belly,
Moving with each breath.
It might be in your chest area or your rib cage,
Moving with each breath.
You may be feeling your breath in your nostrils,
Or moving across the top of your upper lip.
Just finding where you feel your breath most and really focusing your attention here.
Most and really focusing your attention here.
Simply sensing your breath.
And begin to notice too each time your attention wanders off into thoughts,
Into sounds,
The past or the future,
As it will do many times,
And keep directing your attention back to where you feel your breath in your body.
Your breath acts as an anchor that you can keep coming back to as many times as you need to anchor yourself here and now.
Simply sensing your breath and where you feel it in your body.
And then from sensing your breath,
Move your attention now to observing any thoughts that are present.
And we're going to use the image of a snow globe as a way of observing our thoughts.
So if you imagine your thoughts are like the little snowflakes inside a snow globe,
Begin to observe how many thoughts are present for you,
How your thoughts are moving,
How quickly or how slowly.
Having a good overview of your own internal snow globe.
How are your thoughts moving today in this moment?
And just like you're observing a snow globe and the state of the snowflakes within the snow globe,
Just observe your thoughts.
You don't need to change your thoughts.
You don't need to try and control your thoughts in any way.
Just keep observing how your thoughts are moving.
And then from here,
Shift your attention back down to the anchor of your breath.
Feeling what your breath feels like now.
Where you feel your breath most in your body.
And really focus your attention down onto your breath.
Notice how many times your attention wanders off and kindly and diligently keep returning your attention to your breath.
There's nothing that you need to achieve.
Nothing to make happen.
Just simply sensing your breath and focusing on where you feel your breath most in your body.
And then shift your attention up to your thoughts once again.
Observing the state of your thoughts,
The state of your internal snow globe now.
Noticing how many or how few thoughts are present.
So your thoughts are moving quickly or slowly.
And just like you're observing a snow globe,
You can focus on the snowflakes or you can focus on the space in between each snowflake.
So I invite you to focus on your thoughts,
Observing how they're moving.
And then shift your attention to observing the space in between each thought.
Simply focusing on the space in between each thought.
Even if it's just for a fraction of a second.
Even if it's just for a fraction of a second.
Get a sense of the space in between each thought.
And then let your attention rest on your breath once more.
Feeling what your inhale feels like and what your exhale feels like.
And then taking this sense of perhaps spaciousness or quiet with you,
Let your eyes open and return to the rest of your day.
