Okay,
Take a seat in a chair or a chair.
Wherever you're comfortable and keep your back relatively straight.
Now close your eyes and focus on the sensations of breathing.
Could be in your nose,
Your mouth,
Your chest,
Your belly or wherever you feel them the most clearly.
In and out.
In and out.
In and out.
No need to change anything.
Just notice your breath flowing naturally at its own pace.
In and out.
In and out.
Now notice the quality of your breath.
Is it deep and relaxed?
Or is it short and frantic?
Either way,
No need to change anything.
Just notice the sensations of breathing.
In and out.
In and out.
And as soon as the thought comes into your mind,
Explore what happens to the thought once it arises.
Where does it go?
Does it arise and disappear?
Can you hold on to a thought for even one second longer than it appears in your awareness?
Now return to the sensations of the breath.
In and out.
In and out.
Again,
If you find yourself thinking,
Explore what happens to the thought once it arises.
And then return back to the breath.
In and out.
In and out.
In and out.
Once again,
If you find yourself lost in thought,
Explore what happens to the thought once it arises.
And return back to the breath.
In and out.
Now notice the sensations of your back pressing against the chair.
Feel the weight of gravity pushing you into the cushion.
And if a thought comes into your mind,
That's okay.
Notice that you've been distracted.
And return back to the feeling of gravity pulling you deeper into your seat.
Now bring your attention to your legs.
Feel the subtle sensations of heat and cold,
Pressure and vibration.
Now bring your attention up to your chest,
Rising and falling with the breath.
Feel the sensations of heat and cold,
Pressure and vibration.
Again,
If you find yourself thinking,
That's okay.
Notice that you've been distracted.
And return back to the feeling of gravity pulling you deeper into your seat.
Now return to the sensations of breathing.
In and out.
In and out.
In and out.
Now bring your attention to any sounds in the room around you.
Notice each little sound as soon as it appears.
Notice how quickly each little sound appears and disappears one after another.
And if a thought comes into your mind,
That's okay.
Notice that you've been distracted and go back to listening to the sounds in the room around you.
Notice the cacophony of sounds arising one after another,
Like an orchestra of the world around you.
Now notice that you can't choose what sounds arise.
Sounds just arise and pass,
Like thoughts or sensations.
Just listen to those sounds as they arise and pass.
Again,
If you find yourself thinking,
It's okay.
Just notice that you've been distracted and return back to the sounds in the room around you.
Now return to the sensations of breathing.
In and out.
In and out.
Once again,
If you find yourself thinking,
That's okay.
Just notice that you've been distracted and return to the sensations of breathing.
In and out.
In and out.
Okay?
Great job.
