Go ahead and find a comfortable seated position.
Close your eyes and just start to focus in on your breath,
Deepening your breath,
Allowing the air to go in through your nose all the way down into your stomach,
Expanding your stomach,
And then releasing all of the air back out through,
Exhale through your mouth.
Now doing the same type of breath,
Inhaling in through your nose,
Expanding your stomach,
Making it bigger,
And this time on the exhale,
Keep your mouth closed and exhale all the air out through your nose.
And I want you to use your imagination.
We're gonna visualize sitting on a bench.
So picture yourself as vividly as possible sitting on a bench in a train station.
You're sitting on the bench and you're observing trains coming into the station,
People getting on,
People getting off,
And then trains leaving.
And you just decide to sit and watch and observe.
Those trains that are coming and going are like your thoughts.
We have thoughts that come and go and come and go constantly,
But we have a choice whether we get on the train,
Whether we allow that train to take us to a different destination,
To somewhere where we don't wanna go,
We don't wanna be.
Our goal is to simply sit and watch our thoughts,
Observe our thoughts as they come and they go,
But we don't have to board the train.
We don't have to let that thought carry us to a place where we don't wanna be.
We don't have to let that thought create anxiety within us or despair or fear.
We can simply learn to sit on our bench and observe our thoughts come and go.
Take another deep inhale in through your nose,
Filling up your entire torso all the way down deep into your belly full of air,
Holding at the top,
And then pushing your stomach all the way back towards your spine,
Exhaling all of the air out again through your nose,
Feeling peace,
Feeling comfort,
Knowing that you are loved and that you are love.
