I invite you to begin by finding a comfortable,
Supported position.
Maybe that means sitting upright or lying down.
Whatever feels best for your body right now.
Let your hands rest naturally,
And when you're ready,
Gently close your eyes or simply soften your gaze.
Now take a couple of slow,
Gentle breaths in and out,
Noticing the sound and the feeling of your own breath.
As you breathe in through your nose,
Feel your belly gently expand,
And as you breathe out through your mouth,
Feel your belly soften.
Let the breath flow just as it is.
Now,
I'd like you to imagine that you're standing beside a quiet,
Slow-moving conveyor belt.
This belt is here to carry your thoughts,
Feelings,
And sensations gently passing by one at a time.
You're just here to watch.
Begin by noticing your next thought.
When it arises,
Simply observe it and gently label it like thinking or to-do thought or what-if thought,
Whatever fits.
Then,
Imagine placing that thought on the conveyor belt and watch it slowly move along and drift out of view.
Bring your attention back to your breath,
The rise and the fall.
Another thought may come,
And that's okay.
Label it softly to yourself,
Thinking,
Or whatever fits,
Placing it on the belt and letting it move along.
Returning to the breath,
Inhale.
Now notice any feelings that might be present,
Tuning in to how you feel right now,
And as you observe,
Gently label it feeling or name it sadness,
Calm,
Frustration,
Anxious,
Bored.
Placing that feeling gently on the conveyor belt,
Letting it move past,
And return once more to the breath.
You may also begin to notice physical sensations,
Maybe a bit of warmth,
Tingling,
Tightness,
Or stillness,
And gently label those either sensation or naming it buzzing,
Pressure,
Relaxed.
And again,
Just placing them gently on the belt,
Letting them pass by without pushing anything away.
As you continue,
Notice what arises,
Whether it's a thought,
A feeling,
Or a body sensation.
Gently label it,
Place it on the belt,
And watch it drift away.
Let yourself return again to the breath,
Inhaling,
Exhaling,
Allowing the moment to just be as it is.
Now begin to let go of the image of the conveyor belt.
Let it gently fade.
Bring your awareness back to your breath.
Take three more slow,
Grounding breaths.
As you breathe in through your nose,
Notice the coolness of the air,
And as you breathe out through your mouth,
Feel its warmth.
Inhale,
Exhale.
Now gently open your eyes or lift your gaze.
Notice what you can see around you.
Take in the light,
The colors,
The shapes.
Notice the sounds around you,
The air on your skin.
Maybe take a soft stretch,
Whatever your body needs.
Relax,
And notice yourself stretching.
Welcome back.
