Bring your attention to your breath.
Bring your attention to your out-breath.
Notice when you breathe in.
Notice when you breathe out.
Let go of any opinion that might form when you notice your breath.
Allow the breath uncritical freedom.
There is no right or wrong way to watch and feel the breath.
Take your time.
On each out-breath,
Soften and relax your mouth,
Belly and shoulders.
Take your time.
Take your time to empty the lungs on each out-breath.
Give permission to your whole body to relax as you breathe out.
Notice when you breathe in.
Notice when you breathe out.
Notice when thoughts come into your mind.
When a thought enters your mind,
Let go of any judgement about it.
A thought is neither good nor bad.
It is simply a thought.
Return the mind to noticing the in-breath.
Notice the out-breath.
Breathing in.
Breathing out.
As thoughts come into your mind,
Practice letting them go.
Let them dissolve into nothing like bubbles coming up through water into the air.
And return to watching the breath.
Breathe in peace.
Spread peace to every cell of your being.
On the out-breath,
Visualize that your whole being relaxes.
Breathe out the smile of deep relaxation.
Breathe in peace.
Breathe out a smile.
Notice when your thoughts take away your focus on the breath.
Some thoughts demand attention.
They take up space in our minds.
On your next out-breath,
Use your determination to tell these thoughts to dissolve,
Tell them that they are not needed.
Breathe in peace.
Breathe out a smile.
As thoughts arise,
Treat your mind like a child you love unconditionally.
A child that wanders away from you and who you constantly and kindly guide back to the safe path.
Keep guiding the mind back to watching the breath whenever a thought arises.
Use your determination.
Breathe in peace.
Breathe out a smile.
Let go the focus on the breath.
Allow your mind to wander wherever it wants.
Have a stretch if needed.
Bring your attention back to your breath.
Practice letting go of thoughts as they arise.
Breathe in peace.
Breathe out a smile.
Breathe in peace.
