Take a deep breath in and let go.
Close your eyes and sit comfortably upon your chair with your spine erect and your body relaxed.
With your eyes closed,
Take another deep breath in and let go.
Let go of all tensions.
With your eyes closed,
Become aware of your surroundings.
Become aware of the information received by your body from that surrounding.
May it be voices around you,
Sounds from the street.
May it be the music that you are now hearing.
Do not judge or reject any of those sounds.
Just observe.
Noises appear and disappear.
Observe this wave-like movement.
Take a deep breath in and relax.
Become aware of any other phenomena suggested by your environment.
A slight breeze of air,
Smell from the kitchen,
A warm or cold sensation.
With full awareness,
Accept any suggestion from your environment.
Take a deep breath in and relax.
Without any effort,
Shift your attention to your internal environment,
To the inner world.
Become aware of what is happening inside your body right now.
Become aware of the sensations produced by your body.
May them be pleasant or unpleasant.
It doesn't matter.
You just observe.
Sensations arise and subside.
Do not reject any sensation.
Accept your sensations as they are.
You are at peace with whatever happens within you.
Take another deep breath in and relax.
Relax more and more.
Simply shift your attention to your thoughts.
Happy thoughts,
Sad thoughts,
Thoughts from the past,
Thoughts about the future.
Never mind.
You just observe.
Thoughts come,
They stay and flow away.
Like clouds passing through the skies.
Let them fly.
Be the sky.
Do not believe any thought.
Do not get carried away by any thought.
You just observe.
Observe your thoughts.
They are powerless.
Take another deep breath in and relax.
Gently shift your attention to the emotions flooding from within.
May you feel happiness or sadness.
May you be agitated or calm.
It doesn't matter.
You just observe that flow of emotions.
Let happiness arise and subside.
Let this natural flow occur.
Do not reject.
Do not resist.
Any emotion,
Thought or sensation you may be experiencing.
You just observe.
Take another deep breath in and relax.
Relax more and more.
Allow your attention to dive deeper and deeper.
Beyond all these momentary happenings.
Enter to the center of your being.
To that space within where there is no movement whatsoever.
There is only silence.
Still and peaceful.
Like an undisturbed,
Still lake.
You are that silence.
You are peace.
Another breath in and let go.
Gently direct your attention back to the body.
Become aware of the sensations in the body.
You may move your fingers and toes.
Become aware of your room and the surroundings.
With a smile.
Take another deep breath in and relax.
When you feel comfortable,
Slowly you may open your eyes.
