You will now start with the exercise Gentle Breathing.
First take your quiet practice position,
Sitting with a straight back,
Relaxed and awake.
If you feel comfortable you can close your eyes,
You may also keep them open.
Feel your feet on the floor and your legs and buttocks on the seat.
Arrive at this spot and follow the breath in and out very quietly a few times.
Is there something that you really want?
Something that you want to have or you would like to react in a different way?
Bring that into your mind.
And when you think about that,
Notice what it does to you.
Does it make you happy or actually sad because you have to wait for it or it's not like that at this moment?
Do you notice that this makes you restless,
Angry or gloomy?
Then see if you can look at these thoughts,
Be mindful of your thoughts and be able to breathe with them.
You see the thought from a distance.
In doing so,
What do you feel in your body right now in this moment?
Now turn your gentle attention to yourself,
Watch your thought and let go of the thought as you gently focus your attention on your body and your breathing.
You are doing well.
Breathe gentle breaths to yourself,
It doesn't have to be any different to how it is right now.
And give yourself a compliment,
You are doing well.
You have given space to your thoughts and to what you want,
You see what it does to you and you step away from it.
Loosen up for a moment while mindfully focusing on your body and your breathing.
Then bring your attention back to your breathing and when you are ready,
Slowly open your eyes and finish this exercise in your own way.
