Welcome to today's session.
Let's start by finding a quiet place where you can sit comfortably.
Sit up tall and gently close your eyes,
Breathing in a normal,
Natural way,
In and out through your nose.
Don't try to control your breath,
Just let it happen.
Deep or shallow,
It doesn't matter.
Simply be present and aware with it.
Give yourself permission to do nothing.
Give yourself permission to embrace this moment of stillness,
In which there's nothing at all that needs to be done,
Other than staying here,
Patiently and still,
Watching the breath.
As you notice every breath of an easy,
Relaxed and spacious mind,
Place some small amount of attention on anything else the mind or the body is feeling.
Notice your own discomfort in simply being present,
Doing nothing.
Notice if the mind would rather run off towards the future,
Or a to-do list.
In the same way,
Notice if the mind would maybe rather be busy itself with reviewing the past,
Thinking or regretting.
And each time you notice,
Simply acknowledge that pull,
That movement of attention,
And then gently and patiently give your mind permission to rest.
Help the mind to settle,
To be at peace and to be still by guiding it towards the awareness of your body and breath,
Right here,
Right now.
Without thinking about the breath,
But being present with the breath.
Without thinking about the body,
But being present with the body.
Let's take a few moments to practice in this way,
To drop all the doing and tap into the stillness of simply being in the present moment,
Observing things as they are.
Let's take a few moments to practice in this way,
To drop all the doing and tap into the stillness of simply being in the present moment,
Observing things as they are.
And as you let the mind rest back,
Allow it to feel spacious,
Open and at ease.
Allow the mind to drop into the joy and bliss of no longer having to do anything,
The bliss of simply being still,
Quiet and observant.
This non-doing includes no longer fighting against the movements of the mind,
Emotions or the rising thoughts.
Allow this too,
To simply be and when distractions arise,
Simply acknowledge it and let it go.
There's nothing to do,
Just notice,
Acknowledge and let go and you'll find yourself again in that spacious stillness of being present with the body and the breath.
Feel the preciousness of this moment,
The peace and calm that comes from stillness.
Recognize its beauty with your whole body,
The freedom in resting back,
The spaciousness and balance in being quiet and still.
Give yourself permission to stay right here for as long as you'd like.
There's nowhere to go,
There's nothing that needs to be done right now.
Nothing is more sacred or more worthy than this moment.
Just watching,
Noticing,
Being present with your body and your breath,
Give yourself permission to be still.
Practicing this way in silence for a few moments.
And whenever you feel comfortable,
Take a few deep breaths,
Inhaling through your nose.
And exhaling as well through the nose.
Breathe in deep and breathe out slowly and completely.
To close this session,
Start to wiggle your fingers.
Make gentle movements with your body if you feel like.
And when you are ready,
Gently open your eyes.
