Welcome.
This is a self-awareness exercise that will effectively show you the transient nature of life and help you cope with all the ups and downs and everything in between.
Breathing is the first thing and the last thing we do and is always there in the background keeping us alive,
Breathing itself as we go about our busy days.
It is always what is happening right now.
It's a powerful way to anchor you into the present moment wherever you are.
Let's begin by sitting comfortably with arms and palms in a relaxed position and close your eyes.
Take a deep cleansing breath and relax.
And now let's focus on the breath,
The inhale and the exhale.
You don't need to change or alter your breathing in any way.
We are relaxing with the natural rhythm of our own breath.
There is no right or wrong way.
To help you focus on your breath,
Notice it as it flows into your nostrils and just follow the path of the breath down to the lungs as it connects the mind and body into the present moment.
When we bring our breath to the forefront of our awareness,
All that mental chatter takes a back seat.
You can't stop thinking,
But you can ignore it for a little while.
So it just becomes background noise.
Observing the inhale,
Exhale.
And you may also notice a pause between breaths.
Whenever the mind wanders away,
Just gently bring it back to the breath.
Where are you in the breath?
Are you at the inhale,
The exhale or the pause?
Just come back with kindness and no judgment.
You are cultivating mindfulness.
Don't try to repress the thoughts that will pop up.
Let them come and go.
Like clouds floating by as you sit and silently watch as you breathe on the hillside.
The thoughts are over there,
Detached as you just breathe.
No need to dive into the story or follow any thought.
It is just a thought.
Let it go.
And you can even label it thought or distraction.
This is your quality time to just appreciate every breath.
Just observing the breath without force or trying to control it.
And you may notice some changes in your breathing.
And that is fine.
Let it happen.
Judgment and opinion free.
Gently watching the breath.
Each breath is fresh and new.
Each breath immediately followed by another one.
Temporary in nature.
Just like our thoughts.
Temporary.
Just like our emotions.
Temporarily rising and falling.
Become really curious about the natural process of breathing.
Noticing the inhale,
Exhale,
And pause.
The breath is always fresh.
It is always what is going on right now.
The breath is always there to keep us grounded in the present moment where all is well.
Continue with your mindful breathing for a moment.
Accepting the changing nature of breathing,
Of thinking,
And feeling.
Time to release the focus on the breath and open your eyes.
Do this every day,
Anywhere,
And anytime you need to get centered in the here and now.
I recommend first thing in the morning to start the day off on the right side of the road and later in the day to release any accumulated stress.
Change is a part of life.
And the more we accept that everything is temporary,
The less we suffer.
Thank you for joining me.
