Eyes can be open or closed.
But we'll begin just by taking a slow,
Deep breath in.
And a long,
Complete breath out.
Doing this again.
And just continuing to breathe down low into the belly.
Taking that slow breath in and long breath out.
As you breathe,
Allowing your jaw to unclench.
Tongue falls away from the roof of the mouth.
Shoulders soften.
Hands on clench.
And let this next breath really land with you.
Feel the entire process of inhaling.
And follow that entire long,
Complete breath out.
And as you breathe,
Begin to notice any thoughts that are present.
The thoughts that are in your mind right now.
Not to judge them or be hard on yourself,
But just to notice.
What thoughts are popping up for me in this moment?
Making note of any worries.
Things you've been thinking about.
Going over time and time again.
We're trying to figure out.
And you don't need to push these thoughts away,
But just notice what's there.
Boom.
And now imagine in front of you,
You have a chalkboard or a dry erase board.
It's simple.
It's just there in front of you,
Maybe a small one in your hands.
And then on that chalkboard.
Write down one of your worries.
Written out in your own handwriting.
It might be a sentence,
Just a word.
But look at what you've written.
And now imagine that you're holding an eraser.
Take a big,
Deep breath in.
And as you exhale,
Erase the worry that you've written down.
Just gently waving it away.
And now the board is clear again.
And with the clear board.
That feeling of anxiety that came with the thought is also gone.
And when another worry comes up,
Write it on the board.
See it written out in front of you.
No need to analyze or solve it.
Just see it.
Take a big,
Deep breath in,
And as you exhale,
Erase the thought and release the worry from your heart.
Leaving that board empty again.
And just continuing like this.
Every time a thought or worry arises.
Let it be written down on that board.
And then as you take a deep breath,
It gets erased.
And the feelings that go with that thought are released.
And every time a thought or worry arises,
Do the same thing.
And if the mind wanders.
.
.
Just bring it back.
Noticing what's happening in your mind.
Now erase that last thought that you had.
And for a few moments,
Just allow the board to remain empty.
Nothing written,
Nothing too clear.
Just a space.
Just a moment to be without those worrisome thoughts.
And taking a big deep breath in.
And a long breath out.
Slowly returning to your body and the space.
Opening the eyes.
In closing your meditation practice.
Thank you so much for joining me today.
And feel free to return to this practice whenever you need it.
