Begin by finding a comfortable and quiet place where you can relax and have some time to yourself.
Take a few deep breaths,
Breathing in slowly through your nose and exhaling gently through your mouth.
And with each breath,
Feel yourself becoming more and more calm and relaxed.
Now imagine yourself in a special place that makes you feel happy and at ease.
It could be a cozy room,
A beautiful garden,
Or a favorite spot in nature or anywhere else that you feel happy and at ease.
Picture yourself there,
Surrounded by things that bring you joy.
And as you imagine this place,
Notice how your body feels and pay attention to any sensations of warmth,
Comfort,
Relaxation and allow these feelings to spread throughout your body,
Helping you feel even more at ease and just enjoy this special place for a little while.
Now take a moment to focus on your breath and feel the gentle rise and fall of your chest as you breathe in and out.
Imagine that your breath is like a soothing wave,
Helping you feel present and centered in this moment.
Now think about the thoughts that come and go in your mind and imagine them as passing clouds in the sky.
Just like clouds,
Thoughts can drift by and change shape.
Sometimes they're big and noticeable,
And other times they're small and barely there.
And remember,
Thoughts are just thoughts.
They're not facts.
They don't define who you are.
They're like visitors that come and go in your mind,
And you have the power to decide whether you want to engage with them or let them pass by,
Just like a passing cloud.
And whenever a thought comes up,
Remind yourself gently,
It's just a thought,
Nothing more.
By realizing that thoughts are temporary,
You can choose how much attention you want to give them,
And as you watch your thoughts,
Do so with curiosity and kindness.
And notice how some thoughts may feel stronger or more intense,
While others may come and go quickly,
And you're like a scientist observing your own mind,
Exploring and learning from these thoughts,
Without judging yourself.
So let's practice this for just a little bit.
Do you hear the sounds behind my voice?
The birds,
The water,
And the wind chimes?
So I want you now to only pay attention to the birds,
And notice how the other sounds don't matter.
They're fading into the background.
You're only paying attention to the sound of the birds.
Remember you're only paying attention to the birds.
Now let that focus go.
And I want you now to only pay attention to the sound of the water,
And notice how the other sounds don't matter.
They're fading into the background.
You're only paying attention to the sound of the water.
Only paying attention to the sound of the water.
Good.
And now let that focus go,
And I want you now to only pay attention to the sound of the wind chimes,
And notice how the other sounds don't matter.
They're fading into the background.
You're only paying attention to the sound of the wind chimes,
And then let that focus go.
And again,
Hear all the sounds together,
And see how you have the power to control what you focus on.
It's just like that with your thoughts.
You have the power to decide which ones you want to focus on.
Now let's bring our focus back to the present moment,
And take a nice deep breath,
And bring your attention back to your body,
Noticing the gentle rhythm of your breath.
You're here right now,
In this moment.
Now repeat these affirmations to yourself.
I can be mindful of my thoughts.
I have the power to choose which thoughts to engage with.
I am curious and kind to myself as I observe my thoughts.
I can be mindful of my thoughts.
I have the power to choose which thoughts to engage in.
I'm curious and kind to myself as I observe my thoughts.
Continue to breathe deeply,
Allowing yourself to be fully present,
And embrace this state of mindfulness,
Knowing that you can always come back to it.
Now continue to breathe deeply,
Allowing yourself to be fully present,
And embrace this state of mindfulness,
Knowing that you can always come back to it whenever you need to feel centered and calm.
So when you're ready to finish this session,
Slowly bring your attention back to the room.
Wiggle your fingers and toes,
And stretch your body,
And take a moment to reflect on this experience.
Remember practicing mindfulness is a skill that takes time and patience.
The more you observe your thoughts without judgment,
And choose which ones to engage with,
The better you'll become at staying present and making mindful choices.
So now open up your eyes,
Feeling refreshed and ready to embrace the world around you with mindfulness and compassion.
