You can sit upright or lie down for this practice.
If you are experiencing anxiety or stress in this moment,
Lying down may encourage more relaxation.
We'll start by taking a few slow breaths in through the nose and out through the mouth.
Follow your first breath in,
Filling the lungs completely.
Hold your breath for a second or two,
Then let out your breath slowly through your mouth.
As you let your breath go,
Try to empty your lungs slowly and completely.
Let's follow the second breath all the way in,
Filling the lungs completely.
Hold the breath in again for a second or two,
Then let your breath out slowly through your mouth.
As you let your breath go,
Let the lungs empty completely.
And now let's follow the third breath in,
Filling the lungs completely.
Holding the breath again for a second or two,
Then letting your breath out slowly through your mouth,
Emptying your lungs slowly and completely.
And as you complete your out-breath,
Let your eyes gently close or softly gaze ahead.
Return to its normal rhythm and pace,
Noticing the spot where you can sense your in-breath the strongest.
And then notice where you can sense your out-breath the strongest.
Notice the rhythm and flow of your breathing as you follow your in-breath all the way in and you follow your out-breath all the way out.
If thoughts are present,
Just leave them be,
Recognizing that you cannot control every thought that arises.
Connect with your intention to relax the mind.
Let thoughts drift away like a cloud in the sky.
Offer yourself some simple phrases of kindness towards the mind.
For example,
May my mind be at ease,
Or may I be at ease with my mind.
Synchronize these phrases with your out-breath,
Offering one phrase every time you breathe out.
Hear each word and try to connect with your own intention to care for your mind.
When the thinking mind starts up,
Come back to your breathing and the phrases.
May my mind be at ease,
May I be at ease with my mind.
Even if you can only say one phrase before the mind wanders,
You're still moving towards relaxation by continuing this practice.
The next few minutes,
We'll focus on following our breathing.
Follow your in-breath all the way in.
Notice the physical sensations as your chest and belly expand.
Follow your out-breath all the way out,
Noticing that natural release and softening that occurs as your chest and abdomen retreat towards the spine.
Follow this rhythm and flow,
Letting thoughts that arise drift away like an autumn leaf on a stream.
For the next few moments,
We'll sit without any guidance from me while we follow our breathing in and follow our breathing out.
Again,
As thoughts come up,
Acknowledge them,
Label them if you'd like,
And let them drift away like a cloud in the sky and turn your attention back to your breathing as you follow your in-breath all the way in and you follow your out-breath all the way out.
And now,
As we begin to bring this meditation to a close,
Notice any sounds that may be in your space,
Letting them just gently roll over you.
Notice any air movement that might be in your space.
Gently begin to move your fingers and your toes.
When you hear the chime,
Open your eyes.
Thank you for joining me in this meditation on resting the mind.
