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Invite yourself to settle,

Moving and shifting until you find a position

Where you are comfortable and alert.

PAUSE…

Place your hand on your belly,

And as you breathe in deeply,

Feel your belly expand like a balloon.

All the way until you can’t breathe in anymore. 

And then exhale,

Feeling the sensation of your belly contracting,

As all the air is released. 

PAUSE…

Now drop your hand,

And settle into a nice, easy rhythm of breathing. 

Imagining your inhale gathering everything up,

And your exhale releasing it all out. 

Breathe in and gather…

Breathe out and release. 

Breathe in,

Breathe out. 

Pull your attention away from those thoughts,

Those emotions,

Those plans,

Those worries,

And be here with your breath.

LONG PAUSE…

If thoughts keep arising, 

That’s okay.

See if you can simply notice them,

As they flutter like a butterfly right past you.

Riding the breeze, 

And flying away out of sight.

Separate from you,

As you stay anchored here in your breath.

Over and over again, 

They fly away, 

Out of sight,

And out of mind. 

PAUSE…

Feel the space in your mind…open. 

Feel the space in your body…open. 

LONG PAUSE…

Here, in this space,

Lies your stillness. 

This moment between your breathes,

This pause between your thoughts. 

PAUSE…

See if you can lean into it now,

Imagining that space opening up,

Expanding,

And filling you with peace.

LONG PAUSE…

It’s quiet here.

Gentle. 

Filled with a welcoming nothingness that eases you,

Relaxes you,

And calms you. 

PAUSE…

Let every breath expand your stillness just a bit more,

Letting it be okay if butterflies of thoughts find their way in, 

While you observe them fluttering until they disappear. 

LONG PAUSE…

Your mind is clear,

And your heart is light.



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