Sitting or laying down now,
Just allow your body to become still.
Bring your attention to your breathing.
Become aware of the movement of your breath as it enters and leaves your body.
Not controlling or changing the breath in any way,
Just simply being aware of it and of the feelings associated with your breathing.
Become aware of the breath,
Whether it is deep or shallow,
Fast or slow.
Feel the rise and fall of your chest and just being totally in each moment with every breath.
Not trying to do anything,
To get any place,
Simply being present with your breath.
You may find that your mind will wander off into thoughts,
Fantasies,
Anticipations of the future or the past,
Worrying,
Memories.
When you notice that your attention is no longer in the present moment and no longer focused on your breathing,
Without judging yourself,
Bring your attention back to your breath and just ride the waves of your breathing naturally,
Easily.
Fully aware of each breath from moment to moment.
And any time you find your mind wandering from the breath,
Gently bring it back to the present,
Back to the moment of observing the flow of your breathing.
Using your breath to help keep you in a state of relaxed awareness and stillness.
And as you continue observing your breathing,
You may find that you are becoming aware of sensations in your body.
Just become aware of how your body feels,
From head to toe,
Just being aware of any pain,
Discomfort or sensations and without judgement or analysing,
Just acknowledge and accept that they are there.
Continue to focus on your breathing as you become more aware of each sensation in your physical body,
Allowing you to relax those areas,
To let go of control or trying to fix them in this moment.
Just let the body relax on every out breath as the shoulders drop down,
Allowing each and every muscle to become soft,
Relaxed,
Peaceful.
Just let the body become heavy,
Letting go,
Allowing yourself to be still in each moment.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Just let the body become heavy,
Letting go,
Allowing yourself to be still.
Continuing to focus on your breath and allowing your body to relax deeper,
You may become aware of emotions present,
Some that may feel overwhelming at times.
Just allow yourself to sense where in your physical body that you are holding this emotion.
Picture in your mind that this emotion has a colour,
A shape or size and see where it resides at this present moment in your body.
You may have an image of it in your mind or just the feeling or sensation of where it is in your body.
And across this colour,
Shape or symbol,
See the emotion written straight across it.
Don't judge it or criticise it,
Just acknowledge,
Accept it and know that it is present in your body at this very moment.
Just simply focus on the breath again as if you are breathing into this emotion.
Just be with it.
Allow yourself to just sit with this present emotion,
Being fully here,
Fully aware of whatever you are experiencing.
Just being fully present with yourself in each moment.
Rest in Peace!
The more you become aware of emotions in the present moment,
The less they will build up and overwhelm you.
So every day,
Just sit with yourself quietly.
Allow yourself to be present in every emotion,
Just acknowledging and accepting.
If you find at times that your emotions can overwhelm you,
Seeing the emotion written across the color or size,
Wherever it is placed in the physical body,
Add above or below it a word that is positive for you,
Like hope or trust or believe.
And just continue to focus on the breath,
Breathing in and on the out breath,
Simply letting go.
Now as you sit here,
You are just going to allow the field of your awareness to expand,
Expanding your awareness to include thoughts as they move through your mind.
So letting your breathing,
The sense of your physical body and your emotions be in the background.
Allow the thinking process to be the focus of your awareness.
There is no need to follow individual thoughts or get involved in the content,
And going from one thought to the next,
Simply see each thought as it comes up in your mind.
And letting the thoughts just come and go as you sit and dwell in stillness,
Witnessing and observing them.
Your thoughts can take any form.
If thoughts come up that have fear in them,
Then just be aware of fear being here,
And letting these thoughts come and go.
Regardless of the feeling that a thought might create for you,
Just observing it as simply a thought,
And letting it be here without pursuing it or without rejecting it.
Noticing that from moment to moment,
New thoughts will come and go.
If you find yourself at any point drawn into this stream of thinking,
And you notice that you are no longer observing them,
Just come back to witnessing the breath and the sense of your body,
To anchor and stabilize yourself in the present moment.
Give yourself credit for having intentionally made time for yourself to simply be who you are.
By nourishing yourself in a deep way,
By dwelling in this state of non-doing,
In this state of being.
Silently say to yourself,
I accept myself deeply and completely.
I am peaceful just as I am.
I accept myself deeply and completely.
I am peaceful just as I am.
I accept myself deeply and completely.
I am peaceful just as I am.
Just allow yourself to fill your mind and body with gratitude.
Gratitude to yourself for allowing yourself to be present and aware of the thoughts,
Feelings and sensations in this moment.
For nurturing yourself,
Allowing peace and calm to enter the mind and body.
You can allow the benefits of this practice to expand into every aspect of your life.
Just focus on the breathing.
Be aware of how you feel.
Listen to yourself as you walk,
Talk,
Drive or work.
Be focused on you.
Really be mindful of your present feelings and of others.
Show compassion and kindness to yourself and expand it out to your friends,
Families,
Co-workers,
Your communities and to the world.
Allow yourself to stay strong,
Balanced and grounded in the moment.
If you find yourself going back to the past or worrying about the future,
Just simply focus on the breath,
Being in the present moment.
And being grateful,
Being aware,
Being yourself.
May you be happy.
Sit silently now and reflect on this little journey.
Allow yourself the peace and silence to simply be.
