Begin by finding a comfortable seat.
Let your spine grow tall, but not tense—just naturally upright.
Let your hands rest gently in your lap or on your thighs.
Close your eyes if that feels comfortable, or soften your gaze.
Now… bring your attention to your breath.
Just notice it—without changing it yet.
Feel the inhale entering through your nose…
And the exhale releasing through your mouth or nose.
Let’s take three deep, conscious breaths together to begin:
Inhale slowly…
Hold for a moment…
Exhale gently… letting your body soften.
Inhale again…
Feel the breath fill your belly and chest…
Exhale… relaxing your jaw, your shoulders, your hands.
One more time—inhale deeply…
Exhale fully.
Let the breath return to its natural rhythm now.
Feel the support of the ground beneath you.
Notice where your body makes contact with the floor or the chair.
Let that connection remind you: you are grounded, here, safe.
Now, gently bring to mind an intention for your practice today.
Something simple. It might be:
“May I be present.”
“May I be at ease.”
“May I let go.”
Or simply: “I am here.”
Allow your intention to settle in, like a stone gently placed in a stream.
Now… imagine that your mind is that very stream.
A gentle current flowing by.
On the surface of the water, leaves float—one by one. These are your thoughts.
Each thought that arises—let it be a leaf on the water.
You are not in the stream.
You are sitting on the bank—quiet, grounded, watching.
There’s no need to reach out or push the leaves away.
No need to chase or cling.
Just observe.
When a thought appears, gently name it—
“worry”… “planning”… “remembering”… “judging”…
And let it pass.
Return to the breath.
Inhale…
Exhale…
Another thought may arise.
That’s okay.
Just note it: “thinking.”
And let it float on.
Come back to the breath.
Come back to the bank.
You are not your thoughts.
You are the one who watches.
Rest here for a few more moments in silence, gently noticing—
Breath flowing…
Leaves drifting…
Awareness watching.
[pause for 30–60 seconds of silence]
Now, slowly begin to return.
Feel the weight of your body.
Notice the room around you.
Wiggle your fingers and toes.
Take a deep breath in… and out.
And when you’re ready, open your eyes.
Take a moment to notice how you feel.
You’ve just practiced the art of not being pulled—of noticing, and letting go.
Carry that gentle awareness with you into the rest of your day.