Introduction: Settling the Body and Breath (5–6 min)
Take a moment to arrive.
Let your body settle into a comfortable seated position. Upright but relaxed. Alert yet soft.
Gently close your eyes, or keep them slightly open with a relaxed gaze.
Let your hands rest naturally—on your knees, your lap, or folded gently together.
Now, bring your attention to your breath.
No need to change anything—just notice the natural rhythm of your inhaling and exhaling.
Feel the air entering the nose or mouth…
And the air leaving…
Rising and falling.
Breathing in…
Breathing out…
Allow the breath to anchor you—right here, right now.
Now expand your attention to the body as a whole.
Feel the weight of the body on the seat or cushion…
Notice any sensations—warmth, pressure, tingling…
Feel your feet on the floor.
Your hands resting.
Your shoulders softening.
And if you notice any tension—just observe it gently, without needing to fix or change it.
Each breath invites the body to soften…
Each exhale invites release…
Part II: Introducing Impermanence (Anicca) (3–4 min)
Now, gently bring your awareness to a simple truth:
Everything in this body, this mind, and the world around us… is changing.
Notice how the breath changes moment to moment—
No two breaths are ever the same.
Sensations arise and pass…
Thoughts come and go…
Even your sense of attention drifts and returns.
This is impermanence.
Not something to fear—
But something to understand deeply.
The Buddha taught that by seeing clearly the nature of change, we become less reactive, and more at peace.
Change is not our enemy. It is simply what is.
Part III: Meeting Difficulty with Awareness (4–5 min)
Now bring to mind something that has challenged you recently.
A setback.
A frustration.
A moment where things didn’t go as you hoped.
No need to analyze—just let the memory or feeling come gently into awareness.
Notice: where do you feel this in your body?
Is there tightness? Warmth? Heaviness?
Just breathe with it.
Stay present with the sensation—without pushing it away.
And now, hold this question gently in your awareness:
Can I let this be just as it is—knowing it, too, will change?
Just as no emotion lasts forever…
No failure is final.
No storm stays.
Even the hardest moments pass.
Stay here.
Breathing.
Observing.
Letting it unfold.
Letting it move.
Letting it change.
Part IV: Cultivating Inner Resilience (3–4 min)
From this space of calm presence, now sense your capacity to endure.
You are still here.
Still breathing.
Still able to meet this moment.
Resilience does not mean being unbreakable—
It means being able to return, again and again, to your center.
It means remembering: This will pass. I can stay with it. I can begin again.
You may repeat silently, if it feels helpful:
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This, too, is changing.
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I am not my difficulty.
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I can begin again.
Feel that resilience in your breath.
In your body.
In your quiet willingness to stay.
Closing (2–3 min)
Now return your attention once more to the body sitting…
The breath flowing…
The room around you…
Allow the mind to rest in open awareness, without needing to hold anything in particular.
Take a few deeper breaths…
Feel the inhale expand…
The exhale soften…
When you feel ready, you can gently open your eyes.
Let the light return.
Let movement return.
And take with you this simple knowing:
What is hard now may not be hard tomorrow.
What feels stuck may already be shifting.
And you are capable of walking through it—with presence and with patience.