From a comfortable seat,
Close your eyes or take a soft gaze downward.
Let's start to drift inward together,
Allowing your awareness,
Your focus,
To come inside out of the cold.
Away from the shape shifting,
Stimulation and saturation of today.
Start to explore the journey of air,
From the tips of your nostrils to your navel,
And from your navel back to your nostrils.
Now maybe your awareness fascinates on a particular area or movement,
The rise and fall of your navel perhaps,
Or the sensation of air brushing the tip of your nose.
Simply follow,
Observe the breath,
As a passenger to it.
Stay receptive to your natural rhythm,
Letting the breath come to you.
And watching each breath come and go,
As if in a watchtower overlooking the rhythmic arrival and departure of planes on a runway.
Now leave you to this focus.
To deepen your focus,
Try narrowing your throat a touch,
As you inhale and exhale through the nose.
Feel the breath stroking the back of your throat.
Make the sound of the ocean for a few rounds,
Sinking into this tidal flow.
If it serves you,
Visualize a jellyfish,
Blue and sparkling as it swims in the middle of the Pacific,
In a space all to itself,
Its tentacles expanding and contracting in steady,
Continual motion.
Feel free to keep breathing like this,
For as long as it serves you.
We're going to switch gears a little,
And bring forward this one pointed concentration.
Beyond our thoughts,
Worries,
Narratives and sensations,
There is a place for us to sit soft and observe.
And I'll meet you there,
You and yours,
Me and mine.
And so taking plenty of time,
Drift your awareness to this position as a witness within,
To all this activity shuffling around.
It can feel tempting to try and hush a busy mind,
But for now,
Just let it be.
Breathing from a safe distance,
Any thought traffic passing by.
This takes courage,
And I commend you for this leap back from controlling,
Channeling and limiting your experience,
To widening your gaze,
Diffusing from mind activity,
And sitting humbly in your innocence.
I'll let you drift deeper within.
If you feel drawn in by some innocuous mind chatter,
Notice and release back to this seat beyond activity,
Reserved only for you in stillness.
The mind can be chatty,
Searching for a roommate to hang out with.
Notice this.
Stay watching the performance of your mind.
Painful of jumping inside to play the protagonist.
From this uncluttered space,
I'll share some words with you to hold,
To reflect on from this seat of all knowing inside you.
Ponder Is it okay to let me lead,
Or better that other beacons guide?
Of my feels,
Do I greet and guest them,
All in space with room to spare,
Or look away and pray they hide under floorboards with crumbs and mice?
Will I let it be so,
That I am good enough,
Just as I am?
I am whole.
My experience is valid.
My heart is heard.
I accept unconditionally who I am.
It's okay to be me.
I don't need to be fixed.
Myself is a sanctuary.
I can feel my feels and host my ghosts.
The child inside is safe and sound.
Mine to cherish,
Embrace the most.
I am good enough,
Just as I am.
I am whole.
My experience is valid.
My heart is heard.
I accept unconditionally who I am.
It's okay to be me.
I don't need to be fixed.
Myself is a sanctuary.
I can feel my feels and host my ghosts.
The child inside is safe and sound.
Mine to cherish,
Embrace the most.
From your seat of observation within,
Harness these affirmations as you observe your mind's performance.
Take some final moments in your inner dream theatre,
Focusing on your mind's activity and absorbing the sentiment of these affirmations.
That you are indeed good enough and that your inner child is safe and sound.
We're going to make our way back into the outer world gently.
Start to flicker your eyes open and take a moment to enjoy the coziness of your head,
That warm fuzziness.
Softly begin to recenter in your surrounds,
Noticing some new details of your environment.
