Hello everyone,
This is Isabel.
Welcome to My Peaceful Universe.
Today we are going to explore the Quiet Universe within you.
That special place where you can relax your mind and calm your body.
Find a comfortable place to sit or lay and rest your hands on your lap or by your sides.
Now gently close your eyes and let's begin.
Our minds are like a popcorn maker.
But instead of making popcorn,
They make thoughts.
Have you ever noticed all the thoughts popping into your head?
Left and right,
Non-stop.
What can I eat?
What will I wear today?
What time is it now?
Some thoughts are happy.
Some can be sad.
Others just come from nowhere.
Remember never to judge your thoughts as good or bad.
They can simply be noticed as popping thoughts.
You can watch them as they come and they go.
Popping here,
There and everywhere.
Do you know this feeling?
Now begin to focus on your breath.
Watching your breath as it flows in and out.
You don't have to do anything.
You don't need to be anywhere.
Just sitting or laying here in the present moment.
Your breath is your friend.
Your friend that is with you all the time.
Your breath is your gentle guide that anchors you back into the present moment.
What are you thinking about now?
It is perfectly normal for the mind to wander.
To daydream.
And to make plans.
Don't judge your thoughts.
To bring your attention back place one hand on your belly.
And focus on your breath.
Your breath is your kind friend.
Here to support you and bring you back to the here and now.
Staying with your breathing now.
Just softly breathing in.
And slowly breathing out.
How are you going?
Are thoughts popping in and out of your mind again?
Just smile at them and gently bring your attention back to your hand resting on your belly.
Pay attention to your breathing.
You may want to pay attention to the rise and fall of your belly.
Where are your thoughts now?
Have any thoughts popped into your mind again?
Are they thoughts about today?
Or are you thinking about something that you might be doing tomorrow?
Remember not to judge.
With love and kindness slowly bring your attention back to your breath.
To your kind friend.
See if you can feel the rise and fall of your hand on your belly.
Gently breathing in.
Gently breathing out.
Staying with your beautiful breath for a little while longer now.
Just gently breathing in.
Gently breathing out.
Gently breathing in.
Just staying with that beautiful breath.
Breathing in and breathing out.
Have you noticed how at peace you feel right now?
Well done.
You have just practiced being aware of your thoughts.
Watching them as they pop in and out.
And then using your breath to bring calm into your mind and body.
Your breath is your special friend.
It can always bring you back to the here and now.
When you hear the bell,
Slowly open your eyes.
And gently come back to this moment.
Feeling peaceful and calm.
