Welcome to your practice.
I'm pleased you're here.
Finding a comfortable position for this.
Allowing yourself to become still.
Gently close your eyes if that feels good.
You can maintain a soft gaze.
Feel the weight of your body connecting with the surface beneath you.
And start to tune into your breath.
Focus on your breath.
Equally flowing in and out.
Equally in,
Equally out.
Bring your awareness to the sound of your breath.
Calming,
Soothing breath.
Flowing in and out.
Letting the breath flow naturally and listening in.
The connection of sound and space lets us relax.
Creating space.
Listening.
Relaxing with each breath.
Let the breath come and go.
See yourself easing into the simple process of breathing.
Nothing more,
Nothing less.
Just feel the body breathing.
Relax.
Every thought arising.
Every thought passing away.
Remember the breath.
Coming and going.
Equally in and equally out.
Thoughts may come and go.
No need to do anything.
Just breathe.
And now,
When you notice a thought,
Observe it.
Just see it as it is.
Acknowledge it and gently let it go.
Coming back to the breath.
Feel the life with each breath.
Feel the movement of the breath.
Feel the sensation of the chest rising with each inhale.
And once you feel,
Just be aware of the sensation of the area around your heart.
Let the breath flow naturally.
Let all thoughts come and go.
Just observe and be aware of any thoughts.
Let it flow.
Let it go.
Just be.
Feel free.
Sometimes the stream of thought can be very strong.
It feels like we're being carried away.
Be attentive and aware.
With a balanced mind,
Come home to the breath.
Naturally to the present moment,
With the power of the breath.
Maintain balance and equanimity.
Let the stream of thoughts just evenly be.
Relax.
And feel free.
Let any focus fade now.
Let your mind wander for a moment.
Let it question,
Think,
Whatever it needs to do.
And feel your body connecting with the surface beneath you.
Become aware of any sounds around you.
Gently blinking your eyes open if you close them.
And becoming aware of your surroundings again.
Pause for a moment.
Notice how you feel different after your practice today.
And then when you're ready,
Mindfully getting up from where you are.
Ready to continue with your day.
Thank you for joining me and I'll see you back here again soon.
