So take a moment now to get comfortable,
Either on the floor or sitting on a chair.
And just gently closing your eyes over.
So begin by focusing now on your breath.
Just noticing what your breath is doing.
And feeling the rise and fall of your belly as you breathe in and breathe out.
Take a few moments now to also just notice how your whole body feels.
And as you notice your breathing and noticing the feelings in your body,
You may also notice that thoughts come into your mind and out of your mind,
Which is completely normal and natural.
So noticing your thoughts,
It can be a little bit like sitting on the edge of a river or a stream.
And you just watch the leaves go past,
Just gently go past.
You're just watching the leaves come in and out of you,
Just like you watch your thoughts come in and out of your mind.
You might even like to imagine now yourself sitting by the edge of a beautiful river.
It's a beautiful day,
The sun is shining and you can feel the warmth of the sun on your back.
You may even hear the water just gently going past.
So try to just notice your thoughts now in your mind.
Just observe them,
Become aware of them coming and going in your mind,
Just like leaves that float past along the river.
Sometimes we might get all caught up in our thoughts or we wander off with our thoughts and this is really normal.
And that's okay,
As soon as you notice that your mind has wandered off,
You can just bring your attention gently back to just noticing your thoughts and just noticing yourself sitting there on the edge of the river.
Just like watching the leaves going past,
Watching your thoughts going past.
So when you notice your thoughts,
You are practicing a really important thinking skill,
It's called awareness.
And this means that you are becoming aware of your thoughts and you're able to just notice your thoughts just come and go in your mind without wandering off with your thought and not even realising that you're thinking about it.
So our minds are used to wandering off and this is okay.
Just notice when you've done this and bring your attention back to the present moment,
Just back to noticing.
So as you sit by the edge of the river,
You might like to see that each thought that you have is like an individual leaf.
And on each of those leaves is an individual thought,
Is each thought that you have.
You might also notice that you can have trouble letting go of a particular thought that keeps on coming back into your mind.
Just imagine now if this is a thought that keeps on sticking in your mind.
Just imagine that this thought is on a leaf and it's just gently drifting down the river.
See it gently come into your mind and come out of your mind.
Or see it gently come into view along the river and then out of you as it goes down the river.
Just watch them gently float past you now.
There's no need to try to change or stop your thoughts.
Just notice that you are having some thoughts and that they are gently coming and going in your mind.
Just like coming and going gently along the river.
Spend a minute or so now just watching your thoughts.
See if you can become aware of what you are actually thinking.
See if you can also be aware of when you wander off with your thoughts.
So you start to think about the thought that's come into your mind.
And when this happens just gently and kindly just bring your awareness and bring your mind back to just noticing your thoughts.
Noticing the leaves along the river.
Just watching them gently come and go.
Just see them drift slowly past.
Just gently and slowly coming and going.
Now just let your mind notice your breathing.
So bring your attention back to your breath.
Just noticing the in-breath and noticing the out-breath.
Noticing the gentle up and down of your body as you breathe.
Noticing the rise and fall of your belly as you breathe in and breathe out.
Just take a few moments now to just notice your breathing and what your body is doing as you breathe.
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