In your comfortable seat,
Sit up tall,
Close your eyes,
Relax your shoulders,
Neck,
Face.
Use patience to quietly find your natural rhythm of breath,
Let your breaths be full and gentle,
So that as you settle,
So does your breath,
No need to rush.
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,
Relatively still,
Watching your breath,
As you watch your breath with an easy,
Relaxed,
Spacious mind.
Place some small amount of attention on what else your mind or your body is feeling,
Notice is there any discomfort in simply being present,
Doing nothing,
Notice if the mind would rather run off towards the future,
A to-do list,
Or planning,
Notice if the mind would rather busy itself with reviewing the past,
Or thinking.
Each time you notice,
Acknowledge the pull of movement,
Of distraction,
And then,
With loving patience and compassion,
Give your mind permission to rest,
Mind settle,
Be at peace,
Be still,
By guiding it towards awareness of body and breath,
Without thinking of breath,
Present with breath,
Without thinking of body,
Present with body.
Feel into breath and body,
As you let your mind rest back,
Allow for your mind to feel spacious,
Open,
And at ease,
Allow your mind to drop into the joy,
The relief,
Of no longer needing to do,
The bliss of simply being,
And not doing includes no longer fighting against the movements of the mind,
The rising thoughts,
Allow this too,
To simply be,
Chase nothing,
Distractions will arise,
There's nothing to do,
Notice,
Acknowledge,
And love self again,
In the spaciousness of presence with your body,
The preciousness of this moment,
This relative quiet,
Relative stillness,
Recognize its beauty,
With your whole body,
The freedom in resting back,
The spaciousness,
In stillness,
Give yourself permission to stay right here,
For as long as you'd like,
There's nowhere to go,
Nothing to do,
Nothing more sacred,
Or more worthy than this,
Just watching,
Noticing,
Being present with your body and your breath,
Give yourself permission to be still.
