Allowing yourself to first set up space,
Finding a quiet place where you can either take a comfortable seat or relaxing lie down.
If you're seated,
Sit up tall,
Soften the shoulders.
If you lie down still,
Relax the shoulders,
The low back and the legs,
Perhaps close your eyes or just find a focal point to rest your gaze.
Begin to breathe patiently and fully,
Yet gently and quietly.
Breathe in and out through your nose.
The exception would be if you feel congested in your nose,
Then guide yourself however feels best.
For these next few minutes,
Give yourself a little rest.
For these next few minutes,
Give yourself permission to do absolutely nothing.
You might even say internally to yourself,
I give myself permission to do nothing.
Give yourself permission to embrace this moment of stillness.
You might repeat after me or just really feel the words as I say them.
I give myself permission to embrace this moment of stillness.
Let that really land.
I give myself permission to embrace this moment of stillness.
In this moment of stillness,
There's nothing at all that needs to be done.
For right now,
I'm staying here,
Relatively still,
Noticing my breath.
And as you watch your breath with an easy,
And relaxed,
And spacious mind,
Place some small amount of attention on what else the mind or body is feeling.
If you feel any discomfort in body or mind,
Notice your own discomfort in simply being present,
Doing nothing.
Perhaps noticing your discomfort in simply being present and doing nothing.
Notice if the mind would rather run off towards the future,
To some sort of planning,
To creating a to-do list.
Notice if the mind would rather busy itself with reviewing and analyzing the past,
Replaying the past,
And then just being present.
Notice if the mind would rather run off towards the future,
Notice if the mind would rather busy itself with reviewing and analyzing the past,
Replaying,
Reminiscing.
And each and every time you notice,
Simply acknowledge this as a pull of movement,
Of distraction.
And then with the loving patience of a compassionate elder,
Give your mind permission to rest.
Help your mind settle and be at peace.
Help your mind be still and hear.
And do this by guiding your focus towards awareness of your body and your breath.
Without thinking of your breath,
Be present with your breath.
Be present with your breath.
Without thinking of your breath,
Be present with your breath.
Without thinking of your body,
Be present with your body.
Feel into your breath and your body as you let your mind rest back.
Allow for the mind to feel spacious,
Open and at ease.
Allow your mind to drop into the joy,
The bliss of no longer needing to do.
The bliss of simply being.
And guess what?
The not doing.
It also includes no longer fighting against the movement of the mind or the rising of thoughts.
Allow this to,
To simply be.
Chase nothing.
Distraction will certainly arise.
But there's nothing to do.
Notice,
Acknowledge and love.
And you'll find yourself again.
In the spaciousness of presence within your body.
Within your breath.
Feel into the preciousness of this moment.
This relative quiet,
Relative stillness.
Recognize its beauty with your whole body.
The freedom in resting back.
The spaciousness found in stillness.
And give yourself permission to stay right here for as long as you'd like.
For right now there's nowhere to go.
Nothing to do.
Nothing more sacred or more worthy than this.
Just watching,
Noticing,
Being present.
With your body and your breath.
Give yourself permission to be still.
