Let's begin by getting our own attention.
We're going to do this by breathing some four,
Seven,
Eight breathing cycles.
That means in for four,
Hold for seven,
And big exhales for eight counts.
So let's begin to draw the breath in all the way into the abdomen.
One,
Two,
Three,
Four.
Hold it for seven if you can.
Three,
Four,
Five,
Six,
Seven.
Now big exhale out.
Two,
Three,
Four,
Five,
Six,
Seven.
One more in for four.
One,
Two,
Four.
Now hold for seven.
Six,
Seven,
Now big exhale out.
Three,
Four,
Five,
Six,
Seven.
Now begin to settle into the breath,
The rhythm of the breath,
In and out through the nose.
Deep nourishing breaths,
Expanding the lungs down into the abdomen.
And exhale out,
Up and out through the nose,
Drawing the abdomen back in.
Just settle into that even steady rhythm of the breath,
Follow my voice.
Tuning into the breath in and out through the nose.
With each breath,
Make yourself more aware of your surroundings,
Any tension or discomfort in the body that's perfectly all right.
Tune into my voice,
Guiding you to where you need to be over these next couple minutes.
Keep yourself seated in front of a glass pane,
Floor to ceiling windows that overlook a clear blue sky.
Now in the sky you might see a couple clouds coming or going,
Drifting through.
Those represent your thoughts or your passing moods.
Stay tuned into the breath,
Observing the sky,
And realize that you are not the clouds which are the passing thoughts and moods.
Your perspective is the sky itself,
Watching the weather move through.
Without judgment,
Without concern,
Realizing it's there,
Just letting it be.
Notice how the sky itself is still,
And the weather and clouds represent movement.
Say to yourself,
I am the sky watching all weather move through me.
I am the sky watching all weather move through me.
Just observe the clouds and whatever weather patterns may be for the next 30 seconds in silence.
Our meditation concludes in 3,
2,
1.
