So,
Close your eyes with me now and let's take some big,
Deep belly breaths and start to relax our shoulders,
Forehead,
Scalp,
The back of the neck,
Feeling relaxation running down your spine,
Through your arms and your hands,
Running down your legs.
Big,
Deep breaths in and big,
Deep breaths out.
And with the out-breath,
Consciously letting go of your day-to-day,
Letting go of what you've been up to,
Letting go of any problems you've been trying to solve,
Letting go of your mind or anything you've got happening later,
Just dropping it all for now.
Deep breaths in,
Deep breaths out,
And then slowly bringing your breath back to a normal,
Natural rhythm.
And just watching as the breath moves in and out all by itself.
Just watching it with curiosity.
And in order to feel really present,
Really connected with this present moment,
Awake and alive,
Let's pretend and play with the idea that no past exists.
Imagine that there's no past,
Not yesterday,
Not this morning,
Not last year,
Not your teenage years or your childhood,
No past,
Just this present moment right now.
Imagine all past is completely forgiven and gone,
And there's just now,
Right now,
This one present moment that extends into forever.
And let's imagine there's no future.
Not later today or tomorrow,
Not when you're old,
There's nothing to attach,
Cling to,
Or worry about happening,
Just now.
Feel yourself drop deeply into this one moment right now with your breath as it moves in and out.
And as you watch the breath,
You might notice your mind start to talk and chatter.
And just like you can watch the breath,
You can watch the mind with detachment.
Just watching.
Every time a thought comes,
Notice it and say to yourself,
It's just the mind,
And then let it go,
Just let it go,
And come back to watching the breath.
Whether the thought is good or bad,
Positive or negative,
A great idea or a dreamy fantasy,
Be awake and aware of the thought,
Of what your mind is doing,
And say to yourself,
It's just the mind,
And let it go,
Coming back to watching the breath.
Notice how you might be tempted to get caught up in the thought,
To indulge it.
Notice if this happens and just accept it,
Saying to yourself,
It's just the mind,
And letting it go,
Coming back to the breath.
I will leave you here for four minutes to accept and allow any thought that comes to your mind,
Saying to yourself,
It's just the mind,
And letting it go.
All done,
It's time to come back.
Gently remember the room that you're in,
The day that it is.
Wiggling your toes and your fingers,
Take a deep breath and open your eyes when you're ready.
Notice how you feel.
