So,
Go ahead and get yourself into a comfortable position in the chair or the bed,
Wherever you are.
And just noticing your feet flat or wherever they are resting.
And notice yourself feeling grounded in this moment.
And,
Without changing your breathing just yet,
Just noticing your breathing.
Focus on the breath coming in and going out.
And just noticing your body breathing.
And just noticing your breathing.
And in this process of just noticing your breathing,
Notice that as you breathe in,
You feel your body sink a little deeper into the chair or the bed,
Wherever you are.
And when you breathe out,
You sink even a little further.
And just noticing yourself relaxing into a calm posture.
Holding a space for calm,
Relaxing energy in this present moment.
And in this process,
We're not going to force the body to take deeper breaths.
We're just going to focus on how your body is naturally breathing.
And you'll notice that as you breathe,
Thoughts may enter your mind or they will enter your mind.
And as they do so,
Instead of trying to push those thoughts away in an effort to relax further,
I'd like you to try acknowledging those thoughts.
So for example,
If you're focusing on your breathing and then you notice your mind wandering to what you're going to have for lunch or even just noticing that you're hungry,
I want you to say to yourself,
Or at least just acknowledge,
I'm thinking about lunch or I'm thinking about the biopsy.
I'm thinking about my son.
I'm thinking about the weather,
Whatever it is that you're thinking about.
Just acknowledge it like I just did and then come back to your breathing.
So I'm thinking about X and I'm letting go of that thought.
And now I'm thinking about my breathing.
I'm focusing on the music.
So anytime a thought comes in your mind,
Acknowledge that thought and then come back to the breathing or come back to the music.
So take a few minutes and explore what this process is like.
Acknowledging any thoughts and then coming back to the breathing and see how long you can stay present with just the breathing,
Only focusing on the breathing.
I'm focusing just on the present and using your breath as an answer.
Anchor for the present.
And if it's difficult to focus only on your breath as an anchor,
Use the music for the same reason.
Coming back to the music,
Coming back to your breath,
Holding yourself present in this moment.
),
You you and noticing that as you acknowledge these thoughts The longer you engage in this process of acknowledging the thoughts and coming back to your breathing the easier it is to be present in the moment In moments where you have lots of rushing thoughts In moments where you need to relax quickly Focusing on your breathing can be a very quick way to find this present state and if you engage with this process long enough you may find that in this space you'll find answers to why you're feeling certain things and move towards acceptance or peace or relaxation this is a place of positivity for you to just be present and this can also be an exercise in calming down the mind preparing the mind and the body for sleep so as the music begins to come to a close I want you to notice the relaxation you feel in your body and notice your breathing and take inventory of how you feel in this moment knowing that you can come back to this state of relaxation so if you're listening to this now and you have the rest of your day ahead of you begin to wake up the body if you're listening to this now and ready for sleep then continue taking these nice controlled breaths natural breaths and feel your body gently start to fade into sleep
