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Take a comfortable seat in a place that’s quiet and free from distractionsClose your eyes, and sit up a little taller.With your chin neutral, left the crown of your head toward the skyAt the same time, release your shoulders, soften your belly, and relax into your thighs

Breathe slowly, patiently and evenly in and out through your noseLet the length of each exhale breath be at least as long as the length of the inhale

Settle in on a breath that’s quiet, comfortable, and easy

(pause 3 breaths)

As you sit here, watching and noticing breath, notice also how the mind is always at playThoughts come and go. Perhaps emotions.As thoughts arise, if we can let them be, they’ll also dissipate, or fade away

Another thought may take its place,Or better yet, there’s just space

Recognize that space between the thoughts,The moments when it’s just you sitting here, watching the breathThere’s nothing to do right now, other than pay attention to breath

(pause 3 breaths)

As you sit here, present with breath,There’s still movement in the mindThis time, when you recognize a thought, or the process of thinkingWatch that thought as if you’re watching it from a distance

Notice, how there’s the part of you that’s thinkingBut also, there’s the part of you that’s watching, witnessing, noticing the thought

There’s a separation between your thoughts, and you, the thinkerAnd further back, behind all that, there’s the you that’s awareness itself

(pause 3 breaths)

Thoughts, and the movement of your mind, the appearance of your mindLike clouds in the sky

Moving, changing, coming and goingThey take shape, the last for a while, then they dissipate – like a cloud dissolving into thin air

Some light and wispyOthers heavy, creating storms, causing rain

But each of these clouds, every thought, every emotion, all this activity of the mindJust a dance of energy across the sky

The sky, the foundation, is the greater awareness from which these clouds arise and play

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