Finding a comfortable position It can be helpful to spend a few moments grounding yourself pressing your feet on the floor feeling your thighs,
Your back pressing against the surface you're resting on straightening your back so it's upright but not rigid and placing your hands in your lap or by your side if it feels comfortable to you,
Closing your eyes or dropping your gaze downward and connecting your breath with your body taking several deep breaths in as you breathe in,
Collecting your awareness,
Your attention focusing in on this breath and as you breathe out,
Settling into your body,
Into this practice breathing in,
Collecting attention breathing out,
Settling in breathing in,
Collecting your awareness breathing out,
Settling allowing your body to breathe naturally now,
At its own pace trying not to anticipate or control the breath and turning your awareness now to the physical sensations as your breath moves in and as it moves out you might notice your abdomen,
Your chest expanding on the in-breath and falling down on the out-breath feeling your breath moving in,
Moving out every breath is a new opportunity to bring your awareness into this present moment and as you continue tending to your breath there may be thoughts popping into your head or emotions in your body rather than trying to push these thoughts or these emotions away we'll begin to approach them in a different way beginning to acknowledge them acknowledging that this is just a thought this is just an emotion and spending some moments practicing acceptance at whatever it is,
It's already here allowing your mind to see this thought as if you were an outsider looking in not trying to pick it apart or solve it,
Analyze it or understand it in any way rather than living the experience of the thought simply watching it,
Observing it thoughts may be connected as soon as you practice acknowledging accepting one thought another thought might come in taking presence in your mind and practicing with that thought too,
Acknowledging it,
Accepting it not trying to push it away thoughts might enter as if they're connected on a chain thought after thought or thoughts might come into your awareness simply out of the blue with each thought practicing,
Recognizing that this is a thought practicing stepping outside of that thought whatever it is,
It's already here there may be parts in your body that are connected with these thoughts or these emotions there might be heaviness or tension similarly there might also be lightness examining whatever sensation arises with curiosity and openness are there thoughts and judgments about this thought?
Are there thoughts about these sensations?
Acknowledging each thought,
Each judgment that comes to mind and now that we've taken time,
Stepped outside of these thoughts you might also want to experiment with connecting your breath with these thoughts wherever it was in your body that you were able to connect with this thought imagining that you're breathing into this area as you breathe in,
Creating space,
Openness and as you breathe out,
Softening this thought breathing in,
Creating space,
Breathing out,
Softening breathing in,
Holding space,
Breathing out,
Softening sometimes it's also useful to use a color or something that signifies this thought so you might imagine that your thought is something opaque or smoky or even maybe a dark color whatever it is that you associate with this thought and imagining your breath as a lightness or a rejuvenating color a clearness so as you breathe in,
Imagine you're bringing in this clear color and breathing out,
Imagining you're letting go of that thought breathing out that opaque smokiness or that darkness breathing in,
Bringing in clarity,
Clearness breathing out,
Allowing that thought to flow out perhaps you might imagine breathing in a clear light blue breathing out a dark gray whatever color,
Whatever shape you might connect with this thought using this tool as a guidance allowing yourself to work through each thought or perhaps a chain of thoughts continue breathing in,
Rejuvenating yourself and breathing out,
Letting go keeping in mind that we're not trying to force out any particular thought we're not trying to suppress an experience rather we're practicing acknowledging these thoughts creating space in our mind and choosing to let go of any thought,
Any emotion creating more space for other thoughts,
Other experiences that might come into this present moment practicing allowing ourselves to look at our thoughts,
Our experiences from a more flexible or a different approach rather than allowing our thoughts to live us we begin watching our thoughts,
Observing them and choosing our experience you might like to continue practicing after this recording ends continuing acknowledging,
Accepting approaching your thoughts as if you're an observer exploring the sensations in your body and breathing into these thoughts,
These sensations breathing out,
Softening them,
Letting them go we'll begin reconnecting back with our body so feeling the weight of your legs pressing against whatever you're resting on your hands resting on your lap or beside you and spending a few moments checking in with your body noticing any sensations now,
Any differences from when you began this practice feeling your breath moving in,
Moving out and when you're ready,
Opening your eyes bringing this mindful,
Present attention to the world around you as you continue with the rest of your day
