Find a comfortable position either sitting with your back straight or lying down.
A position that allows you to feel relaxed but at the same time aware and mindful.
Gently close your eyes and deeply breathe in through your nose and breathe out through your mouth relaxing your whole body.
Inhale again through your nose and exhale through your mouth intending to let go of all tensions and worries.
Allow yourself to be completely present for the duration of this practice.
The world can wait,
This moment is yours alone.
Inhale deeply again through your nose and exhale through your mouth feeling that in this deep exhalation you are anchoring yourself within your body,
Within your inner world,
Within your inner world.
Once again inhale and exhale.
Very good.
Let your breath flow naturally now without the need to control it and bring the feeling of relaxation to your body as a whole.
Relaxing all parts,
Feet,
Legs,
Belly,
Back,
Shoulders,
Head,
Face.
Relax the whole body,
The whole body.
We are here in a safe place,
A place where we can accept ourselves exactly as we are.
So relax the whole body,
The whole body.
Begin to bring your awareness to your breath,
To the natural flow of air moving in and out.
And moving out.
Without forcing it,
Simply notice the natural movement of your breath,
Moving in and moving out.
Breathing in,
Breathing out.
As you follow your breath,
Bring your awareness as well to the area of the body that moves in tune with your breathing.
Perhaps this movement could be the belly expanding while inhaling and retracting while exhaling.
Perhaps the chest rising with air moving in and falling with air moving out.
Choose one and just notice this natural body movement happening.
As well you notice the natural flow of your breath.
Both in totally harmony,
In and out.
Relaxing all your body,
And anchoring yourself into this awareness.
Breathing in,
Breathing out.
There is nowhere to go,
We are just here,
Simply being with our breath.
Expanding,
Retracting,
Breathing in and out.
Breathing in,
Breathing out.
Your mind will naturally wonder as you find your focus has shifted from your breath,
Simply return and return again.
It's all part of the practice.
Breathing in and breathing out.
Observing our mind is like observing a blue sky that is sometimes crossed by a flock of birds.
You recognize them,
You watch them,
And you let them go,
Without the need to get involved,
To go alone,
And naturally you find yourself looking at the blue sky.
Your thoughts are like birds in the sky,
You don't need to fly away with them,
Go far away,
Let them pass,
Let them go,
Just notice and go back to your breath.
And also bring your awareness that you are not your thoughts,
You are the presence that noticed them.
Connect with that presence,
Feel that presence,
The presence that notice.
If thoughts arise and you get involved with them,
Without judgment,
Just realize that you have done it and bring your awareness back to your body,
Back to your breath.
Breathing in,
Breathing out.
Continuously bring your awareness to your breath,
To your presence.
Let's practice one more minute.
During this minute,
Try to remain in full awareness and in full attention on your breath.
And remember,
If thoughts arise,
Just notice them and gently bring your attention back to your breath.
Breathing in and breathing out.
Very good.
Inhale deeply through your nose,
Let the air out through your mouth,
And relax your shoulders.
Witness the state of mind and chive in this practice.
And when you feel ready,
You can open your eyes.
