Find yourself a comfortable place where you are not interrupted.
You might choose to sit on the floor in a chair.
Whenever you are ready,
I invite you to gently close your eyes or gaze down.
Let's take three exhales through the mouth.
Exhale and release on the thoughts that are on your mind.
In the next exhale,
Release on the worries that are in your heart.
In the last exhale,
Release on the tensions that you do not need in your body right now.
Let them all go.
Now return to your normal breathing and let the body breathe for you.
Just sit and relax into this present moment.
Allow your breathing to be the anchor for you to stay connected to this here and now.
While you keep following your breath,
You may want to count from 1 to 4 as you inhale,
Then back from 4 to 1 as you exhale.
Do it a few rounds to moderate your breathing and start to feel the joint,
The calmness,
The groundedness of simple breathing.
Yes,
So breathe out and let all the tensions go.
And allow the next inhale to let you come back to your natural breathing.
Place your attention on your breath.
Feel into the natural rhythm of rising and falling.
Every time you breathe in and breathe out,
Relax into it.
Just let it happen on its own.
The more you can relax into it,
The more you'll find that your breathing has become deeper and more slowly,
Smooth and easy for you.
There's a sense of joy and connectedness,
Even though it can be very gentle.
Just be open for it.
And while you're tuning into your breath and be connected to this present moment,
You can start to open up and allow yourself to become aware of whatever it is in your experience of this present moment.
You might hear noises in the background.
Every now and then a thought comes and goes.
An emotion arises.
A sensation appears and disappears.
Allow yourself to become aware of them and remain still as a watcher looking at the clouds in the sky.
Consider these thoughts,
Emotions and distractions of the clouds.
And as you're watching,
You realize that your awareness is like the sky.
Every now and then a thought may become very powerful that it won't skew into it.
And only you become the thoughts.
From one thought it leads to another and it continues until very soon you become lost in a maze of life.
You recognize the situation.
It doesn't matter what triggers you.
Can be a good thing or a bad thing.
Can be a strong emotion,
A negative one or a positive one.
It doesn't matter.
What matters is that you lose the position of a watcher.
You've become the thoughts.
You've been taken by the thoughts.
So you lose touch with the crowd,
With this present moment.
So just realize it and smile.
All you have to do is to release,
Breathe out and let go.
Let go of the thought and return,
Return to the seat of the watcher.
You realize that the more you can distance yourself from your own thoughts,
The clearer you can see.
It doesn't matter whether today is very cloudy or even windy.
That you feel thunders or there are lightnings.
That caused you fear and anxiety and that brought back bad memories or that make you worries into the future.
You see these are all experiences we have in our life.
They are very normal.
Just the way it is.
Just another day in the life.
Just another season in the year.
The season comes and goes.
The weather changes.
The day turns dark then into light.
And you,
You are the human who are experiencing all of these.
If you know you are experiences all of these things,
What could you choose to feel?
If there is this thunder in the sky,
Could you come back into your vulnerable child and feel like the thunder could threaten you?
You couldn't do that,
Right?
You are no longer a child.
So even if there are thunders in the sky,
There is storm.
You know you have the tunes,
You have the resources and you have people who can support you and help you.
You don't have to be afraid.
You don't have to act small.
You can choose.
You can choose to experience this weather.
You can see through these difficulties,
Adversities and challenges that this weather brings to you.
And see that they are nutrition,
They are the food that make you strong physically,
Emotionally and mentally.
But because they happen,
They make you a better person.
And not only that they make you a better person,
They make everybody else.
So instead of resisting the weather,
Resisting the nature of life and withdrawing into your old little self,
Can we step out and assume our power and look into our own resources and be the sky,
Be the skies whenever we see the challenges,
See through them and pluck into your own inner power and do the things you have to do.
With your choice comes your power.
With your choice,
Fear disappears.
They might be there but they don't have the power to influence you,
To hold you back.
Your energy goes into the action and this is action with awareness.
It's not action with fear.
May you be well.
May you be healthy and strong.
May you be loved and may you always take care of yourself.
And lastly,
May you always become aware of the choice you make every moment,
Every breath.
Feel and let go of all the thoughts.
Feel your surroundings.
Whenever you are ready,
Gently open your eyes and come back.
Thank you for taking the time to do this practice today for yourself.
I hope you will always remember the power of choice in your life.
In every split of a second,
When we become aware of how we are,
What's happening,
This awareness could help us choose the next course of action.
With the next course of action that is taken based on awareness,
Not by fear or by worries or by imagination,
On the mental phenomenon,
You'll be able to overcome all the challenges that come your way.
I see you in the next practice.
