Let's spend some time in stillness and silence.
Find a comfortable place to sit or lie down,
Close your eyes and take a long,
Slow,
Deep breath in.
And now just let that go.
Let's do that one more time.
Long,
Slow,
Deep breath in.
And release it.
And now watch your breath.
Watch it as it moves in.
Watch it as it moves out.
You may drift away to thoughts or sounds or physical sensations,
Then that's okay.
When you realize you've drifted away,
Come back to your breath.
Keep coming back to your breath.
Don't force.
Don't concentrate.
Gently drift back to your breath.
This is an exercise in drifting back and forth.
As thoughts come into your awareness,
Don't judge them.
Just watch them.
Just witness them.
As physical sensations come into your body,
If you have an itch,
Scratch it.
And if you noticed you're focused on a mood or a feeling or an emotion,
Just drift back to your breath.
Notice the nature of your breath.
Notice the speed.
Notice the temperature.
Notice the sound.
And get comfortable just witnessing as you breathe in and as you breathe out.
Notice that your mind is starting to slow.
Notice that your physical body is relaxing.
And that sense of calm is coming over you.
If you drift away to anxiety or emotional turbulence,
Come back to your breath.
If you find yourself making lists,
Come back to your breath.
If you notice you're daydreaming,
Come back to your breath.
Come back to your breath.
When you are in the present moment,
This is pure awareness.
And as you relax your body and ease your mind,
It becomes restful alertness.
Awake,
Yet calm.
Engaged,
Yet peaceful.
Now take a long,
Slow,
Deep breath in and let that go.
Let's do that one more time.
Long,
Slow,
Deep breath in and release it.
Let's spend this day in a state of restful awareness.
Be safe out there.
