Today's practice offers you to distance yourself from thoughts and simply let them be.
I invite you to settle into a seated position and close your eyes.
Notice the energy in your mind and body.
In this moment you may notice the energy of your day as it swirls in your mind and body.
Your mind may be active,
The body may feel sensations of tightness or restless energy,
Or you might notice a bit of lingering anxiety.
Bring your attention to the rain.
Right now the raindrops sound like fast energy droplets hitting leaves.
As you rest,
Think of a little droplet gently finding its way to a puddle.
Think of yourself as a tree in the rain,
And every raindrop as a thought.
In this way,
Watch as each and every raindrop falls,
Sometimes touching your leaves,
Finding their way to puddles into the ground.
Watch the rain.
Allow calm to enter if it's ready.
Let it happen slowly and organically.
Let's bring your attention to your breath and your body.
Choose one spot where your breath is felt easily and effortlessly.
Maybe that's the center of your chest,
Your throat,
Your belly,
Your shoulders or your nostrils.
Observe the physical sensations of the body breathing.
We're going to sit here for a few seconds,
Observing your breath.
Bring your mind back when it wanders.
Let's stick with you as a tree in the rain.
As thoughts begin to rise up,
Observe as they slowly settle back down.
Bringing your attention to your breath every time that mind wanders.
Bring your awareness to include your thoughts and your mental state in this moment.
This time when your mind wanders,
Notice what it is doing.
You may notice yourself planning or fantasizing.
You may be figuring out or replaying past experiences.
And that's all okay.
Whatever you observe the mind doing,
Let it be.
Ask yourself when you recognize a thought,
What happens?
Make notice.
If you're able,
Allow the thought to rest without pushing it away or encouraging it to grow.
It doesn't need your help to be.
Allow it to be and allow it to go off on its own.
See if you can watch that thought,
The passing of it,
As it follows its natural trajectory and leaves your mind.
Bring your attention to the breath and patiently wait until another thought arises.
Maybe this new thought climbs on a bird and flies away.
Notice it.
Watch the thought fly into the distance.
Come back to your breath again.
And then sit and continue this pattern for a few moments.
Continue with your mindfulness of your breath and your thoughts.
Notice when you're lost in thought or when the mind wanders for some time.
If self judgment arises,
Notice that just as you would any other thought,
Let it be and let it leave.
Now focus back on your breath as you prepare to leave the ring.
Notice the calm in your breath and your body.
With each exhale,
Bringing you one step closer to opening your eyes.
Only three breaths left counting backwards.
One,
Two,
Three,
Two,
One.
Opening your eyes and allowing your body any movement that it needs.
Having the sense of calm to carry you in your day.
