Welcome to this quiet moment of stillness,
Allowing your body to settle into a comfortable position,
Letting your eyes gently come to a close,
Acknowledging that this practice is not about doing anything special,
Simply being here and allowing yourself to be exactly as you are is enough,
Acknowledging that you are not alone in feeling overwhelmed by thoughts,
It is a natural human experience,
Taking a deep breath in and letting it out slowly,
Noticing as your body continues to breathe without effort,
Feeling the weight of your body supported by the surface beneath you in this moment,
Noticing the places where your body touches the surface beneath you,
With each breath allowing yourself to sink deeper into this moment of stillness,
Allowing each breath to reconnect you to the present moment,
Away from the storm of thoughts in your mind,
Bringing your awareness to what thoughts are present with you in this moment,
Noticing each thought as it is in this moment,
What feelings are these thoughts carrying with them,
Noticing if the feelings are pleasant or perhaps unpleasant,
Simply acknowledging whatever you observe in this very moment,
There is no need to do anything about these thoughts,
Simply observing them and allowing them to be is enough,
Remembering that it is natural for thoughts to stir up emotions,
Observing thoughts as thoughts is a step toward inner peace,
Embracing the space between thoughts as your quiet refuge,
Acknowledging in this very moment that everything that arises also passes away,
By observing thoughts and emotions,
We are learning how to let them go,
When you find yourself getting carried away by thoughts,
Gently with kindness,
Bringing your attention back to the flowing of your breath,
Happening without effort,
Noticing the expansion of your belly with each breath in and the contraction of your belly with each breath out,
Returning to your breath is a compassionate reminder that you have the power to be present,
Allowing your awareness to come back into the room and the space around you,
Observing the stillness of this moment of peace,
Even amidst the turmoil of thoughts swirling by,
Feeling your body resting in this moment,
Fully supported by the surface beneath you,
As you feel ready,
Gently allowing your eyes to open,
Showing gratitude to yourself for the courage to face your inner world in this moment of turmoil.
