Let's go ahead and shift some thoughts,
Sensations or physical feelings,
Maybe even some emotions that are not serving you right now.
Go ahead and get yourself into a comfortable position.
You can be seated or lying down,
Whatever feels best for you today.
Starting at the top of your head.
Notice your face,
The back of your head,
Your neck,
Shoulders.
Notice both arms.
When you're ready,
Scan across your chest,
Your belly all the way down to your hips,
Both legs,
And then notice your feet.
We're not looking to change anything just yet.
You're just noticing your body getting connected and start to feel yourself sink into the surface beneath you,
Whether you're seated or lying down.
And now notice all of the sounds that are around you.
Maybe easiest to start by noticing the sounds that are furthest away.
See if you can draw your attention,
See if you can notice the sounds that are closer.
Bringing your attention to the sounds that are closer.
And then one more time,
Go ahead and scan your body.
Bring your sensations,
Bring the noises,
Bringing everything that you're noticing closer to you,
Closer to your body,
And just settle in.
And listen to the end of three chimes.
You can close down your eyes if you're ready.
For a moment I want you to notice and pay attention to all the thoughts that are in your head,
On your mind,
Good,
Bad,
Or indifferent.
If you're not sure how to notice this,
It could be as if you're taking notes on something or maybe there's a video screen in front of you.
Notice all of your thoughts that are going on right now,
Good,
Bad,
Or indifferent.
Then go ahead and shift your attention and notice any sensations,
Any physical feelings,
Good,
Bad,
Indifferent.
Just see what you're able to notice.
There may be physical sensations of discomfort.
There may also be sensations that feel good.
See if you can notice everything.
Just taking a little adventure or journey through the body,
Notice all the sensations,
All the physical feelings.
Again,
We're not looking to fix anything just yet.
Can you just stay in a noticing and an observing,
Noticing all sensations and all physical feelings.
When you're ready,
Go ahead and shift and notice any emotions,
Good,
Bad,
Indifferent.
Try not to label just noticing emotions.
Can you remain curious as you notice?
Now imagine a breeze coming through and let any thoughts,
Sensations,
Or emotions that don't serve you,
Anything that you don't want to attend to right now,
Let the breeze gently take those thoughts,
Sensations,
Emotions just a little distance away.
If you need a larger,
Stronger,
Bigger breeze,
Create that,
Giving you a little distance,
A little bit of space from any thoughts,
Any emotions,
Any physical feelings that you need a break from for just a moment,
It's just temporary.
Focus a little more clearly and shift,
Creating some space,
Some distance from anything that doesn't serve you right now.
If your eyes haven't already closed down,
Close down your eyes,
That's comfortable and focus right in front of you.
Imagine that you can see,
You can imagine clearly a spot right in front of you and in that spot,
Go ahead and choose a preferred thought,
A thought that supports you right now.
And then shift and choose a sensation or a feeling that supports you.
Imagine or see that clearly right in front of you.
And now shift one more time and imagine or see an emotion right in front of you,
An emotion that supports you right now.
Imagine and feel all the thoughts,
Sensations,
Emotions that support you all around you.
Feel those sensations,
Those thoughts supporting you all around and through you.
Feeling those sensations all around and through you.
And now shift one more time and imagine that you can see,
You can imagine clearly a spot right in front of you.
And now imagine your gaze going beyond the spot right in front of you.
You can still see the thoughts,
The sensations,
The emotions that support you.
And just on the edge of that space,
You see all of your thoughts,
All of the emotions,
The good,
Bad,
The indifferent.
Just take that in.
And imagine yourself being able to shift easily shifting back and forth between what serves you,
What's helpful,
And what's not.
Knowing that many times in stillness,
In quiet,
In concentration,
In awareness,
We can shift.
We can place more attention on what serves us,
What's good for us.
And in that space,
We can find possibilities.
And find more ways to shift.
