Come back to yourself.

Allow your body to relax,

softening your body,

feeling the ground under you,

feeling the gravity.

And as you bring your mind home to your body,

gently begin to close your eyes

and begin to be aware of your senses:

feeling the temperature of the room you're in,

hearing the sound of my voice,

or sound that's just coming from outside your room,

without holding on to them,

just letting them come and letting them go.

Begin to be aware of the sense of smell

or a residual taste in your mouth.

As you bring your mind home to your body, to your senses,

gently begin to pay attention to your breath,

inhaling and exhaling,

paying attention to the air entering

and feeling that air going all the way into your body

and just following through as you inhale and as you exhale.

You may notice your mind wandering, and that's okay.

That is the nature of mind. It wanders,

but every time you become aware,

patiently and gently guided back to this moment.

To this moment, to your senses,

to your gentle and soft breath.

Paying attention to your breath, inhaling and exhaling.

Just following through.

And you may notice the trail of thoughts,

or perhaps your mind is calm and settled.

Or you may be caught up in an event that happened,

or a certain emotions.

Just noticing these mental factors, these mental events

that your mind is creating.

Acknowledging them, coming and dissolving.

All these events taking place one after the other.

Noticing the change.