So,
Settling into your seat.
Taking a few deep breaths.
Closing your eyes either fully or partially.
Checking in with your body,
Making any adjustments you need to make.
Really tending to your body,
Making sure it's supported,
It's feeling comfortable.
You can't always reach a state of complete comfort,
But getting as close as we can.
Wearing about our body so that we make any adjustments to move towards comfort.
You can't always reach a state of complete comfort.
Bringing your awareness to your breathing.
Trying a little imagery,
Seeing if this works for you.
Imagery doesn't work for everybody,
But experimenting with this and feeling free to be creative,
To adjust it if you need for yourself.
Breathing in just as you normally would.
Then as you're breathing out,
Imagining your breath as a cloud or a color or having some quality that you could hold in the palm of your hand and you could gently release out and allow it to float off.
Breathing in normally and then imagining you're gently escorting your out breath away in the palm of your hand,
Releasing it out into the ether,
Into the universe.
If it helps,
You might even physically move your hand in that gesture.
How does it feel to escort that out breath away and then release it?
You might even watch the out breath,
The cloud,
The color,
The shape of the out breath.
As it floats off.
Even feeling a little tenderness towards the out breath.
Little appreciation,
A little fondness for this out breath.
It's been a part of you,
But it's not yours to keep.
It's to be released again.
Then moving your awareness to the activity in your mind.
Noticing thoughts that are coming up in your mind,
Images,
Feelings.
Seeing if you can notice each thought,
Image,
Emotion as it comes up.
Just as you escorted your out breath away as a cloud or a color,
See yourself gently escorting each of these thoughts,
Emotions,
Images away.
See them.
See each one of them in the palm of your hand and just gently releasing them out into the ether,
Into the universe.
Just like the out breath.
They were part of you,
But they're not yours to keep,
They come and they go.
If you're experiencing a lot of thoughts,
Images,
Emotions,
Seeing if you can just pinpoint one at a time.
Just choose one at a time.
If you can,
Even bringing a little tenderness,
A little affection to this thought,
This image,
This emotion.
This is part of you.
It was part of you and it can be released with kindness,
With respect,
With tenderness.
If you're feeling overwhelmed with the things that are going on in your mind,
Bring your awareness back down to your breathing and then maybe returning to what's happening in your mind when you feel ready again.
I Wrap My Mind Up I Wrap My Mind Up You may see that you have a thought about a thought,
An emotion about an emotion,
A thought about an image,
Escorting these as well.
Any new activity in your mind,
Any added activity,
It's just another part,
It's just another piece.
It also can be gently released out.
You may see that you have a thought about an emotion,
An emotion about an image,
Escorting these as well.
Any new activity in your mind,
An emotion,
An emotion,
It's just another part,
It's just another part,
It's just another part,
It's just another part,
It's just another part.
Maybe a thought,
An emotion,
An image,
It seems like it comes back again.
Once again,
Simply escorting it kindly,
Gently.
The practice is to bring patience,
Kindness,
Tenderness,
Even to what seem like repetitive mind activities,
It's okay,
It's what the mind is designed to do,
It's not a problem.
The practice is to bring patience,
Kindness,
Tenderness,
Even to what seem like repetitive mind activities,
It's not a problem.
Thank you.
Thank you.
If you find that you've wandered away from this practice,
It doesn't need to be a problem.
Simply bringing your awareness back and starting the process again.
You can always start again.
Thank you.
Thank you.
Thank you.
If you feel that you're feeling a little bored or a little irritated or frustrated,
Noticing that too.
How is it to escort that away gently,
Kindly,
Good-naturedly?
Thank you.
Just taking a little bit of the time to bring your complete completion of this practice.
Bringing your awareness back down to your breathing.
Simply being aware of your breathing.
Then expanding your awareness slowly out to the rest of your body.
Becoming aware that you have this physical body.
Maybe starting to move your hands.
Maybe rubbing your legs or your arms.
Whatever your hands are closest to.
Getting in contact with this physical being of yours.
Moving your shoulders,
Your torso.
You're ready.
Gently opening your eyes.
Maybe orienting yourself to the room that you're in.
Looking around,
Having a stretch,
A sip of your drink.
