Come into a comfortable position,
Either seated or laying down,
Choosing a posture to be as comfortable as possible.
And when you're ready,
Take in a nice deep breath and on the exhale,
Allow your eyes to gently close.
And just begin to bring your awareness to whatever's going on for you right now.
And allow your weight to sink into the points of contact between your body and the surface beneath you.
We'll begin this practice by taking a couple of deep breaths in through your nose and out through your mouth.
Taking a nice deep breath in and out.
One more time in through your nose and out through your mouth.
Good.
Now allow your breathing to return to its normal rhythm and pace.
And see if you can just let your breath relax you in this space.
Simply breathing naturally here and observing the sensations of breath in your body.
Throughout this practice,
You might notice that thoughts and feelings will come up.
This is okay.
This is what naturally happens with our brains and it's how our brains are supposed to work.
Throughout this practice,
We'll be observing your thoughts and feelings as they arise.
Seeing if you can let them come and go without pushing away those that you don't like or clinging to those that you do like.
Throughout this practice,
Anytime a thought comes up for you,
Simply observe and explore that thought.
And as you observe this thought,
Think to yourself,
It's okay.
Let it be.
And then let that thought gently float away out of your awareness.
You might notice thoughts about your to-do list or worries that you might have.
Again,
Being gentle with any thoughts or feelings that come up for you today.
Again,
Anytime a thought comes up for you,
Simply looking at that thought,
Noticing it and thinking to yourself,
It's okay.
Let it be.
And letting that thought gently float away.
You might even notice that there are thoughts about wanting to be in charge of what happens to you.
And it's okay to want to be in charge.
But this thought comes up for you.
I want you to observe it,
Notice the thought,
And then tell yourself,
It's okay.
Let it be.
Let it be.
Now,
Bringing your awareness to any feelings you're experiencing,
Like stress,
Worry,
Or anxiety,
Or even frustration.
And anytime a feeling like this comes up for you,
Simply observe that feeling,
Notice it,
And then silently saying to yourself,
It's okay.
Let it be.
And allow that feeling to gently float away.
Let it be.
As you continue this meditation,
You might notice more thoughts and feelings coming up for you.
You might notice that they're coming fast,
Or maybe slowly.
Anytime you notice a thought or feeling coming up for you,
Again,
Observing it,
Notice what it's trying to tell you,
And then silently saying to yourself,
It's okay.
Let it be.
Let it be.
Now,
Begin to gently broaden and expand your awareness to include the whole body seated here.
Feel the weight and shape of your body,
And feel the breath throughout the whole body.
Feeling the breath as you breathe in and out.
Now,
Begin to broaden your awareness even further to become aware of sounds both inside and outside of the room,
Becoming aware of the space around you,
Becoming aware of the points of contact between your body and the surface beneath you.
Begin to bring some movement to the body,
Perhaps by wiggling the fingers and toes or rolling the shoulders.
And when you're ready,
You can open your eyes.
As you re-engage with the activities of your day,
See if you can carry this awareness that you've cultivated with you,
Knowing that thoughts are not facts.
Thank you for joining me in this practice today.
I hope you have a wonderful day.
Namaste.
