Find a comfortable position,
Whatever that is for you.
It may be sitting or laying down,
Legs crossed or uncrossed.
It's whatever is going to be most comfortable for you.
And focus on your breath for the next few moments without feeling like you have to change it in any way or judge it.
Simply noticing the breath in and the breath out.
Perhaps noticing at the tip of your nostrils the air coming in and coming back out a little bit warmer.
Or perhaps noticing the rise and fall of your chest.
And if it's comfortable,
Allow your eyes to close down.
And if your mind is still a bit busy,
That's okay.
Simply allow your eyes to come to a soft gaze,
Still noticing your breath.
And without moving the rest of your body,
Simply moving your palms so they're facing up toward the ceiling or the sky.
And then resting your awareness on the inside of your right palm.
That's it.
Nothing to do,
Nowhere to get to.
Simply resting all your awareness on the inside of your right palm.
And then sliding it up to the inside of your right elbow.
And if your chatty mind pops in,
As it will,
Simply notice it and come back to focusing all your awareness on the inside of your right elbow.
And then sliding it up to the right shoulder.
Thoughts come,
Notice them and bring your awareness back.
And the right shoulder now over to the left shoulder.
And remember to breathe.
Sliding your awareness now to the inside of your left elbow.
Now the inside of the left palm,
The right palm,
Right elbow,
Right shoulder,
Left shoulder,
Left elbow,
Left palm.
And now let's time it to our breath.
Breathe in moving your awareness from the left to the right palm and pause.
Moving that awareness to the inside of the right elbow and pause.
Inhale the awareness to the right shoulder and pause.
Inhale left shoulder.
Inhale left elbow.
Inhale left palm.
And now following your own breath.
Move from the right palm,
Right elbow,
Right shoulder,
Left shoulder,
Left elbow,
Left palm.
Do this on your own for a few moments.
And now notice the calm,
The quiet.
And how simple is this?
You can do this anytime,
Anywhere,
With or without this recording,
With or without music.
Focusing on six simple points to find your calm.
Remembering that this calm,
This quiet is always right here waiting for you.
