Find yourself a comfortable spot where you can sit or lie down and find yourself gently supported.
Allow your breathing to become smooth and regular and bring your attention into the present moment and to the sensations of your breath,
The sensations of your body,
In particular where it is contacting the chair or the floor.
Take a few easy comfortable breaths.
As you breathe,
Imagine yourself walking through the forest with green grass under your feet,
Tall trees around you and blue sky overhead.
You know the way around the forest,
You are safe and protected.
The sun is just right,
Not too warm.
You feel the gentle breeze on your face and listen to the birds overhead.
Just breathing the fragrance in the air,
So crisp and refreshing.
Feel every step that you take and as you walk you come to a meadow,
With soft green grass,
Wild flowers of every colour and trees all around it.
You notice a shallow fast moving stream of water at the edge of the meadow,
Underneath the trees.
Gently walk up to it and find a place to sit comfortably.
Just take a moment to pay attention to the water as it runs over the rocks on the bottom of the shallow stream.
Listen to the babbling sound of the water.
Notice how clean and clear the water is.
You can see every piece of sand and every pebble on the bottom.
You might even like to touch the water with your hand,
Noticing how cool and refreshing it is.
You can also notice from time to time a leaf falls from the trees,
Gently floats towards the stream and lands in the water and is carried away by the current.
Now another leaf falls from the tree and floats towards the water and is carried away.
Watch how the leaf slowly descends,
Twirling slightly towards the water and landing on its surface and floating away out of sight.
Now pay attention to the thoughts going through your mind right now.
Whatever those thoughts are,
Just notice them and pick one.
Listen to it kindly for a moment,
Just long enough to label that thought as planning or wishing or worrying or whatever the thought might be.
Now imagine gently taking it out of your mind and placing it on one of those falling leaves,
Watching it twirl towards the water,
Land on its surface and float away out of sight.
Now notice another thought,
Attend to it for a moment with curiosity,
Label it and place it on a falling leaf.
Watch it twirl towards the water and float away out of sight.
There is no need to engage with those thoughts,
No need to change them in any way,
No need to hold on to them and no need to make them go away.
Just simply notice a thought,
Label it,
Place it on a leaf and watch it float away.
When you notice your mind engaging with a thought and following it somewhere,
Just acknowledge that and wherever you find your mind going,
Gently allow it to return to watching your thoughts and the leaves and the stream.
Just notice a thought,
Label it,
Place it on a leaf and watch it float away out of sight.
You may notice that some thoughts come back again and again.
That is what our thoughts do,
They come and go,
They come and go.
No matter whether you have experienced this thought before a moment ago or you haven't seen it for a while,
Just notice it,
Attend to it for a brief moment with kindness and label it,
Place it on a leaf and watch it land on the water and float away.
There is no need to engage or argue with the thoughts,
No need to change the thoughts,
No need to hold on to them or make them go away.
Simply attend to the thoughts coming and going,
Coming and going.
If you notice yourself judging yourself for having some of those thoughts or judging the thoughts themselves,
Just notice that and label the judging thought as judgment,
Place it on a leaf,
Watch it twirl towards the stream and float away.
Now you can take as much time as you'd like to attend to your thoughts,
Watching them come and go,
Just noticing them,
Labeling them,
Placing them on a leaf and watching them float away out of sight.
And whenever you are ready,
Gently return your focus to your breath and come back into your body and slowly open your eyes and return to the room.
AArange it like this,
Bedroom to bedroom.
