Find a comfortable position within your space that you can either sit or lie in for a few moments.
It could be in a chair with your feet planted onto the ground.
Maybe it's sitting on the floor cross-legged style or even lying down on your back.
Anywhere that feels good that just allows you a few moments to pause.
Bring your pointer finger and thumb together.
In meditation,
It's believed that holding your fingers together in this way holds energy within the body,
Not allowing it to be released.
If you're lying down,
Let your palms rest by your side.
If you're seated,
Let your palms rest facing up on your knees.
Close your eyes if you haven't already.
Begin to draw your attention and awareness to your breath as you inhale through your nose and exhale through your nose.
Take another breath just like that.
Inhale through your nose and exhale through your nose.
Maybe there's a thought that continues to come into your mind.
Take notice of that thought.
See that thought there in your mind's eye,
In the space between your eyebrows.
Hold on to that thought.
Recognize it.
And just like a cloud in the sky,
Let that thought go and pass by.
Try to not focus too much attention onto that thought.
Do this for any other thoughts that come into your mind.
You see the thought,
You acknowledge the thought,
And then just like a cloud,
You let it pass by.
This practice isn't about erasing the thoughts from your mind,
But simply acknowledging them and letting them be.
As you move throughout your day,
You may find times where thoughts begin to creep in.
Come back to your breath at these moments,
Notice the thoughts,
And then just let them pass.
Don't focus too much attention onto what the thought is about.
Or why it's there.
Just simply let it be.
Come back to your breath in these moments.
Notice those thoughts that you're having and let them pass by.
Inhale through your nose,
And exhale through your nose.
Inhale through your nose,
And exhale through your nose.
Whenever you're ready,
Come back slowly into your physical body.
Inhale through your nose,
And exhale through your nose.
Start to draw small movements to your fingers and your toes.
Perhaps you rock your head from side to side.
Stretch whatever feels right to you.
Start to take your focus off of your breath,
And bring it back into the space that you're sitting or lying within.
If you're not already there,
Start to make your way up to an easy seat.
When you're ready,
Start to blink open your eyes.
Remember,
This is a practice that you can come back to at any time.
When you're experiencing thoughts that are creeping into your mind,
Really just pause and take a moment to come back into your breath.
Take notice of the thoughts that are creeping in.
Acknowledge those thoughts as you're having them,
But then just let them pass.
Don't linger on to why they were there or what they mean.
Just let them pass by.
Thank you so much for your time today.
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