Find a comfortable seated position where you can feel a sense of dignity and ease.
And close your eyes and begin to bring your attention inwards.
Set an intention to bring curious,
Open awareness to your thoughts.
Take a nice deep breath in and on the out breath let it go.
And another nice deep breath in and on the out breath letting go.
And one more deep breath in.
And hold and let that go.
And now bringing your attention to the breath.
How it feels in your body.
Perhaps the rise and fall of your chest.
Allowing your tummy to be soft.
Feeling the breath in your tummy.
And noticing the breath wherever it's most present for you.
Perhaps feeling the air in your nose.
Or the feeling of the air in your throat.
Wherever it is,
Just noticing the breath.
The natural rhythm of the breath.
And moving to the sounds now.
The sound of the music.
The sounds in the room.
The sound of your own quiet breathing.
And the feeling now of your feet on the floor.
Your body against the chair.
Just feeling your feet on the floor.
Grounded on the floor.
And your body firm on the chair.
Supported by the chair.
And moving your attention inward now.
And noticing any thoughts.
Thoughts may arise.
They come and go.
Some thoughts linger.
And perhaps we become attached.
And follow and fall into the thought.
Losing our mindful awareness for a moment.
If you notice this happen,
Simply acknowledge and return.
Let that thought go.
Observing the thoughts.
Watching the thoughts arise.
Drift and float through.
No need to get attached.
Simply notice as thoughts arise.
Evolve.
And travel on through like clouds.
And if you've noticed that you're caught in a thought.
It's perfectly okay and very normal.
Noticing is that moment of mindfulness.
That moment of awareness that we are not our thoughts.
Rise again.
Let that thought go.
Let it drift on.
And observe the thoughts arising.
Floating in.
Floating out.
Evolving.
Notice you are not your thoughts.
You are the wise observer.
You are the wise observer of your thoughts.
Notice what it's like to be in your thought.
And what it's like to observe your thought.
That sense of dignity.
And when you're ready,
Return your attention to your breath.
Your breath in your body.
In breath.
And the out breath.
Feeling it in your chest.
Or perhaps in your tummy.
And returning to the sounds.
The sound of the music.
The sounds in the room.
The feeling of your feet.
And your body against the chair.
Coming back now.
Back to the room.
And when you're ready,
Opening your eyes.
And sitting with this feeling.
Of presence.
Of awareness.
Of openness.
Receptiveness.
And knowing that we are not our thoughts.
Thank you for meditating with me.
