Begin by becoming aware of your breathing.
Just simply noticing your breathing.
And as you do this,
Whenever thoughts occur to you,
Because your mind will drift away now and then,
Simply label those thoughts silently with the word thinking and then return to your breathing or to whatever else we're doing.
So for now just notice your breathing.
Now notice your posture,
Just the fact that you're sitting or standing or lying down,
Perhaps walking.
Just notice that.
Notice the feeling of your clothes against your body.
The feeling of your feet against the soles of your shoes.
You might notice a tingling sensation in your hands and feet.
Now notice sounds.
As you notice sounds,
Try to hear them without attaching a story to them.
Just simply notice sounds,
Starting with sounds from inside whatever space you are in right now.
And now sounds from outside the space you're in right now.
And now sounds from outside the space you're in right now.
Finally,
Put your awareness on the furthest away sound that you can hear.
And now for a minute or so,
Just bring your awareness back to noticing your breathing.
And again,
Whenever you find that your mind has drifted off,
Just simply label that with the word thinking and return to your breathing.
Do this now for a minute or so.
Do this now for a minute or so.
