This is a guided 20 minute reflection.
Find yourself in a comfortable seated position.
A pose that you can hold steadily and comfortably for the next 20 minutes.
Close your eyes or keep a soft gaze downward and tune inward.
How is your thought traffic today?
Are you moving from one fleeting emotion or sensation to the next?
Are you following each thought?
Observe.
Without value judgement observe the mind.
Notice now the rhythm,
The undulations of your breath.
Following the air from nostril to navel and navel to nostril.
As you observe the breath,
Are you feeling tucked away from it?
Are you feeling tucked away from it by the congestion of your thoughts or a passing sensation?
As we journey toward calm,
Toward stillness,
Observe your thoughts,
Return to the breath.
As you observe the breath,
Return to the breath.
As you observe the breath,
Return to the breath.
Are you with your breath?
Are you journeying toward stillness?
Observing without judgement,
Without over-focus,
And without being led astray by the fluctuations of your mind.
Going back to the rhythm of your breath,
Following it from nostril to navel and navel to nostril.
Distancing your true self from the chattering loom of human thought.
Observing the cyclical,
Peaceful rhythm of your inhalations and exhalations.
As you observe the breath,
Return to the breath.
Where is your attention?
Are you observing the manifestations of your mind without judgement,
Without attachment?
By spectating the rhythm of your breath,
Journey inward.
Breathing in and out.
Our breath and our breath focus can help to peel back the layers over our true self.
So that we can see and enjoy the spaciousness of the stillness within.
Detaching from our thoughts and emotions and our physical body.
To be in the stillness,
In the peace of our true self.
Has your mind wandered?
Has a pleasant daydream taken you away?
Or an intrusive thought that's been challenging you today?
With a gentle smile and a loving touch,
Take your attention to focus on your breath.
Is the congestion of to-do's,
Of must-haves,
Of regrets and plans starting to dissipate?
Consider deepening your breath.
To gain greater focus.
Constricting the throat through Ujjayi breath.
To summon greater relaxation.
Are you detaching from the undulations of your mind?
From its fleeting whimsies and passions?
And are you doing so with love,
Without judgment?
Find that stillness between your thoughts and let it flourish.
Deepening your breath with Ujjayi breathing is a helpful tool for you.
From nostril to navel.
And back.
As we come into the last minute of this reflection.
Tune into the subtleties of your breath.
And luxuriate in the spaciousness of stillness in your mind.
Beginning to detach from your thoughts and fleeting emotions.
Journeying inward to yourself.
And when you're ready,
Open your eyes.
