Find a comfortable seat.
Make sure your back is straight,
But not too straight.
Allow your shoulders and your neck to relax.
Connecting to your mind and your thoughts.
I would like to invite you to watch your thoughts as they come.
And with every thought that comes,
Place it on the screen on the wall in front of you.
And watch that story playing itself on that screen outside of your head.
Inviting in another thought.
Acknowledging it and putting it on another screen.
And until the next thought comes,
Just watch that wall of screens.
And allow it to fill with the stories that are currently on the top of your mind and the forefront of your mind.
Accepting each thought and sending it out to a screen.
And as your mind is doing this exercise,
You can pay attention to some screens or decide to just watch them all at the same time.
Taking perspective.
Removing yourself from being the principal actor of these stories.
Allowing thoughts to come to you.
And as you notice that they've come,
Sending them out to the screen.
Accepting and allowing.
Cluttering and witnessing our thoughts,
The stories.
Not giving any story any more meaning than another.
And seeing that they are all stories.
Also watch what happens in your physical body when the stories come up.
And notice whether something changes when you send the story to another screen.
Connecting mind and body.
Allowing this mindful experience.
There is no need to judge.
We're just experiencing stories,
Watching them and sending them out to the screens in front of us.
And noticing what happens in the body.
Perhaps you focus on a part of your body.
And another story comes up,
Sending that story to a screen.
Watching.
Witnessing.
Accepting.
Letting go.
Take a deep breath in.
And a deep breath out.
Two more times.
Inhale.
And exhale.
And inhale.
And exhale.
Returning to the here and now.
Noticing your feet.
Wiggling your toes.
Noticing your fingers.
Wiggling your fingers.
Noticing your head and your neck and very gently moving your neck.
Awakening nerve endings at the extremities and in our head.
Doing the same with our hips.
Moving our hips from side to side.
Noticing sounds around us.
The texture that we're touching with our fingers.
When you wiggle your toes,
Can you feel the texture that your toes are touching?
Move your tongue.
Swallow.
Notice what's happening in your mouth.
Smile.
Bring your hands together.
Start rubbing them and create some heat.
Place your hands over your eyes.
Blink your eyes open.
Let some light in.
Drop your hands.
Look around you.
And welcome back.
