Of this insch year i combinations video film which Yoji Na endogenous a video causing GDP in other specially Alan Begin by finding a comfortable seated position.
Wherever you are,
Allow your spine to remain long.
Your hands may rest either on your thighs,
Palms facing up or down.
Or allow your hands to lie gently in your lap.
Wherever you are,
Find comfort in your seat.
Once you find a comfortable seated position,
Invite your eyes to close.
Or if you would prefer,
Invite a soft downward gaze in such a way where you are gazing but not seeing or getting distracted by the environment around you.
Now begin to draw your awareness to your breath.
For the next few moments,
Allow your breath to naturally flow in and out.
As you inhale fully and exhale completely.
Exhale fully and exhale completely.
Become curious about your inner environment.
Exploring the quality of your breath in your body.
Noticing any distractions of your mind.
Acknowledging any heaviness of your heart.
Wherever you are,
Give permission for your experience to be what it is.
If for rather when thoughts or distractions begin to come into your mind,
No problem.
How can you acknowledge that thought or distraction and let it go with your exhale?
As you draw your awareness back to your breath,
Back to the here and now.
Just as persistent as your thoughts may be,
The continual practice of bringing your awareness back to your breath will strengthen over time.
Whether you feel any particular sensation in your body,
Thought in your mind or heaviness of your heart,
How can you acknowledge it in this moment and let it go on your exhale?
As you follow your breath,
Begin to silently repeat the words,
Let go.
Inhale let and exhale go.
Inhale let and exhale go.
Let go.
Let go of any thoughts,
Tensions or distractions that may be lingering in your body,
Mind or heart.
Let it all go as you continue to silently repeat the words,
Let go.
Inhale let and exhale go.
Let go.
If any distractions come up in your body,
Mind and heart,
No problem.
How can you acknowledge that thought or distraction and let it go with your breath?
Simply redirecting your attention to silently repeat the words,
Let go.
Inhale let and exhale go.
Let go.
Allow these words,
Let go,
To be an anchor for your mind to follow through.
Anytime your mind wanders,
No problem.
Come back to the anchor of your breath and the anchor of these words as you let go.
This is called distraction.
After a few more moments of breathing in this manner,
Let go of the effort of the letting go breath and allow your breath to return to a natural rhythm.
Feel the sensations of your breath as the air enters and exits your body.
Without judgment,
Begin to notice your experiences of your breath in your body and in your mind in this moment.
When you feel ready,
Begin to invite gentle movement to your fingers and toes.
In your own time,
Slowly blink your eyes open as you return to the room and take a moment to offer yourself gratitude for taking these few mindful moments.
