Finding a comfortable seated position,
Noticing what you notice here,
Noticing what your attention,
Your focus is drawn to as you simply sit.
Noticing how it makes you feel to focus on this thing,
This thought,
This experience that you're having in this present moment and when you're ready bringing your awareness to your breath and as you inhale it's like you're inviting all of your focus,
Your awareness into this moment and as you exhale your focus and awareness settles deeper into your being,
Allowing your being,
Your body to settle into space using the inhale to draw your presence here and as you exhale allowing the exhale to settle you into this experience,
Into this space,
Taking three more rounds of breath like this,
Allowing the inhale to invite presence here and the exhale to soften you into your being.
Once you've completed your three rounds of breath,
Taking a moment to set an intention for your practice,
Maybe bringing your hands to your heart space and when you're ready bringing your awareness to the sounds around you,
Seeing whether you can allow yourself to witness the sounds simply as vibrations,
Seeing whether you can allow the sounds to meet your ears rather than searching for sounds,
Simply allowing yourself to be witness to the sounds surrounding you,
Seeing whether you can witness them as vibrations,
As frequencies.
As you next inhale seeing whether you can allow that same witnessing energy to travel into your mind,
Your brain,
Sending the inhaling breath to your current thought and allowing the exhale to settle you into your mind,
Your brain.
Letting go of the breath here and allowing yourself to sit in this space now,
Watching your current thought,
Seeing whether you can allow yourself to witness this thought just as you were witnessing the sounds and just as you acknowledge the sounds as simply vibrations,
Seeing whether you can bring that same essence,
That same energy and intention into witnessing your thoughts,
Simply energy in motion,
Your brain digesting life for you.
Maybe with this witnessing comes a softening into the mind and the miracle of your mind that runs your entire being,
Maybe some compassion for yourself arrives,
Maybe even recognition of the miracle that is your mind,
This organ that supports you to live and experience life.
Noticing your current thought now and as you inhale seeing whether you can inhale through your ears into your mind,
Allowing the inhaling breath,
This life,
To meet your current thought and as you exhale seeing whether you can allow all of that to drop down into your heart space.
As you inhale breathing in through your ears inviting that witnessing of frequency into your current thought and allowing all of that to drop down to be nestled in the safety of your heart space.
Breathing in through your ears offering the gift of hearing,
Of listening to your mind and your current thought and allowing all of that,
That simple frequency,
That complex frequency,
That energy to sink all the way down into your heart space and be held in the cocoon of your heart.
Continuing to breathe like this,
Allowing your inhaling breath to meet your current thought,
The current energy in your brain and as you exhale allowing that energy to drop down into the love of your heart space.
Allowing all of your thoughts to be met by the unconditional love of your heart.
Noticing that your heart does not have preference,
That your heart does not accept one thought over the other,
That your heart welcomes all frequencies in love,
That all is welcome here.
Taking one more exhale down into your heart space,
Resting your awareness in your heart space for a moment and noticing that all of the thoughts,
The energy that you have allowed to settle into your heart space has created more love within you.
Maybe you notice the sound of your heart beating and the life that is choosing you here and as you next inhale you send this love that you've cultivated in your heart back up to your mind.
As you exhale allowing that love to circulate and drop back down into your heart,
Continuing to breathe from your heart to your mind here.
Maybe imagining a gold string winding around your mind and your heart,
Creating new pathways of love from your mind to your heart space.
Maybe you notice your mind lighting up and filling up with love with every inhale and your heart growing with love on every exhale.
Connecting your heart and your mind,
Allowing them to be friends and even allowing them to be in love.
As you next exhale,
Allowing your awareness to rest in your heart space,
Listening to the sound of your heart beating once again and allowing this sound to invite you back into your body,
Back into this moment,
Bringing your awareness to the sounds around you and bringing your hands onto your heart space.
Thanking your heart,
Your mind for this practice and giving yourself permission to take this practice into the rest of your life.
