I invite you to close your eyes and begin to settle into your chair or cushion.
Sitting up tall,
With a straight back,
Erect yet not rigid.
Crossing your legs if you want to,
Or just having your feet flat on the floor.
Letting your hands rest softly in your lap.
Simply closing your eyes or just having a soft gaze down toward the floor.
We'll start by taking some deep breaths in through the nose and very slowly breathe out through your mouth like you're breathing out through a straw.
Deep breath in,
Slow breath out.
Again,
Deep breath in,
Slow breath out.
Just helping the body to come back into the rest and digest mode.
Feeling any new sensations of ease or relaxation that might be here with just three deep breaths.
And noticing if your mind has begun to wander,
Just seeing,
Oh,
I'm thinking.
Just labeling that thought thinking.
And then choosing to come back into your breath.
Taking these slow,
Deep breaths and feeling the breath perhaps in your belly or your abdomen or even in your nostrils.
You might hear this beautiful bird singing outside of my window.
You can let your awareness stay on the sound of the bird.
Just letting yourself be anchored into what's here,
What's present,
What's real in your direct experience.
Your thoughts aren't real.
They're just passing mental events.
But the sensations in your body,
The breath,
The sounds,
These are real.
So we'll sit and just explore what comes up.
Seeing thinking when a thought arises and then coming back to the anchor of the breath or to sounds.
Okay.
Noticing your thoughts.
Returning to the body.
Noticing your thoughts.
And now we'll invite in some affirmations.
We'll add some good thoughts in.
I am at ease.
I am at ease.
I am strong and resilient.
I am strong and resilient.
I am happy.
I am happy.
I am safe from harm.
I am safe from harm.
I live a joyful life.
I am connected to my body.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
I am grateful.
