So just beginning by noticing your breath,
Just noticing that you're breathing,
Letting the body breathe however it wants to,
Just noticing the breath itself.
And reminding yourself that you're absolutely,
Completely okay,
No problem,
That this too is going to pass,
That the body right now is trying to protect itself.
So there's thoughts,
Emotions,
Body sensations,
But none of it is a problem,
It's going to pass.
And just reminding your body that you're okay,
You're safe,
Protected.
And just breathing.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
Letting the body move.
If it wants to fidget,
That's okay.
If it wants to watch it do what it wants to do,
It's no problem.
Your job is just to simply breathe and remind the body and mind that there's no problem,
You're safe and protected.
There's no danger present.
Just breathing.
And at first,
No need to even change the breath in any way,
Just noticing that the body is breathing.
And then little by little,
Just breathing more into the abdomen,
To the best of your ability,
Allowing the abdomen to rise on the inhalation.
And then fall back down towards the spine on the exhalation.
And at the top of the inhalation,
Just holding the breath,
Getting some oxygen into the brain,
And then releasing the breath on the exhalation as the abdomen falls back down towards the spine.
Breathing.
Everything's okay.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
Just bringing the mind into the present.
So what is in the here and now,
Just breathing,
You're totally fine.
The mind is racing,
That's okay.
The mind is thinking very quickly,
Maybe trying to think of ways to maybe protect itself,
Letting the thoughts come and go,
It's no problem.
Just redirecting your attention when you notice the thoughts back to the abdomen,
Back to the breath,
Back to the sensations in the body as the breath moves throughout the abdomen.
And just using your visualization to inhale,
And as you inhale,
Visualizing the breath moving all the way down to the soles of your feet.
Visualizing yourself being grounded into the soles of your feet.
Even if you're lying down,
This is okay.
And then exhaling,
The breath moves back up the body and out the nose,
The nostrils.
Breathing in all the way down to the soles of the feet.
Breathing out,
And doing this at your own pace.
Just visualizing the breath going all the way down to the soles of the feet,
And then back out on the exhalation,
Out of the nose,
Exhaling to the nose.
Just bringing the mind back into this visualization if you feel the mind wander,
It's no problem at all.
The mind's thinking,
No problem.
Letting the body do its thing.
The body's still feeling agitated.
It's no problem.
You focus on your breath.
This is your job.
And to remind the body that you're safe,
Secure,
Happy,
Joyful.
This is all underneath,
Which you might be feeling right now.
Just reminding the body.
Nothing to worry about.
Totally okay.
And focusing on the navel once again,
If you like putting your hand at the navel,
Breathing in.
I know that I'm breathing in.
As you inhale,
Allowing the abdomen to float outward.
And exhaling,
Breathing out.
I know that I'm breathing out,
Allowing the abdomen to fall once again.
Just one breath at a time,
Breathing in.
Holding the breath for a few moments,
Breathing out.
Counting one.
And then just do this on your own until you count to five,
Breathing in.
Allowing the abdomen to expand.
Holding the breath for a moment,
Exhaling.
And counting up to five.
Each inhalation,
The next inhalation counts as one.
And putting your hand on your chest if it feels comfortable for you.
Just soothe the body.
Putting your hand at your heart center,
Whatever,
Whoever that is for you.
Wherever you feel tenderness and kindness and compassion emitting from.
Resting your hand there.
And just saying the phrases,
May I be happy and free from suffering.
May I be free from this.
Not with a sense of aversion,
But with a sense of compassion.
Not wanting yourself to suffer.
Soothing yourself like you would a child,
A dear friend.
May I be free from this suffering.
May I be at ease in my body and mind.
May I be at ease in my body and mind.
Feeling the tone of soothing kindness,
And I feel better.
And then thinking of the others out there that are suffering just like you.
Maybe even at the same time.
Maybe wishing for them not to suffer too.
And visualizing all the people that might be suffering out in front of you.
All the way to the horizon.
Because there's so many.
Suffering is part of the human experience.
So you're not alone.
May myself and others feel at ease in our body and our mind.
May myself and others feel at ease in our bodies and our minds.
Feeling into this with as much heartfelt sincerity as you can.
Whatever that might turn out to be is totally okay.
Just the words,
Just the intention.
May myself and others be free of this suffering.
May we be living with a sense of ease,
Calm.
May we even visualize from your heart center,
Soothing,
Calm,
Moving out in the way of a bright,
Brilliant,
Healing light.
Just soothing yourself and everyone else,
All beings that may be ill or suffering in some way.
Especially those that feel the way that you do.
Visualize them all being filled with this light from your heart.
Wishing them loving kindness,
Happiness,
Healing.
Reminding the body and mind that you're okay,
You're safe.
There's no problem at all.
May this to you shall pass.
May this to you shall pass.
May myself and others feel a sense of ease in body and mind.
In a deep hearted connection and compassion to yourself and others.
Reminding yourself that it is real.
Any emotion or body sensation,
You could feel that it's real,
But it's not true.
There's no reason to feel unsafe.
Instead reminding yourself that you're grounded,
That you're safe,
Protected,
Nurtured,
That you are at peace and at ease,
That this is your natural state of being.
Reminding the body and mind that feel free to feel the sense of ease and calm,
That it's okay.
And having acceptance and compassion for whatever is arising.
May myself and all beings be free from this suffering.
And with each breath just bringing in tranquility,
Serendipity.
And the inhalation exhaling,
Feeling at ease and peace.
Feeling calmness,
Tranquility,
Exhaling a sense of ease overtakes you.
Just wishing for this even if you don't feel it right away.
Just reminding the body this sense of ease is behind any and all agitation.
I can always find the peace within me.
Just knowing there's always peace.
And even if the body is agitated and the mind is racing and the emotions are fearful,
With the observing mind you just observe all of that and still be at peace.
It's okay,
The body is agitated,
The mind is racing,
But you're fine,
Just watching,
Just noticing.
Filling up your heart with compassion for a body trying to protect itself.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
Breathing in,
I know that I am breathing out.
