Take a deep breath in and a long breath out.
Choose a comfortable position,
Either sitting up or lying down.
Take a deep breath in and a long breath out.
If you're comfortable doing so,
I invite you to gently close your eyes.
Take a deep breath in and a long breath out.
To begin,
Take the next minute to allow your attention to scan the body for physical sensations,
Such as temperature,
Pressure,
Tightness,
Or relaxation.
Acknowledge each sensation as you become aware of it.
Take a deep breath in and a long breath out.
Now begin to notice any thoughts as they arise.
Take the next few moments to just notice and acknowledge.
Take a deep breath in and a long breath out.
Now move the attention to any emotions that you become aware of.
Take this time to notice your emotions and acknowledge them.
Take a deep breath in and a long breath out.
Now I invite you to notice as each sensation,
Emotion,
Or thought come into your awareness,
Naming it as such.
Thinking,
Feeling,
Or sensation.
Take the next minute to notice and name each.
Become aware of any judgment that arises.
If you notice judgment creeping in,
Notice it and then anchor into the breath and come back to scanning the body and then naming what arises.
Take a deep breath in and a long breath out.
This practice may seem simple or even elementary,
And it is by the instructions,
Yet it can also be a difficult process to maintain.
Engaging in this simple process allows for distance between the activation and the response.
By maintaining awareness on the experience as it takes place,
Your body and your mind are able to witness and observe rather than become swept away.
And you may begin to notice a pattern,
Slow the process,
And naturally move into a space of acceptance.
Take a deep breath in and a long breath out.
