Be A Manifesting Magnet (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Let it all go! Let all of that stale energy go!

Breathe in and be light today!
Breathe out and keep breathing out and keep breathing out and let it all go, let all of that stale energy go!

Breathe in and feel lighter already!
Breathe out and decide to not give a fuck today!

Keep letting go. Keep breathing out and out and out and out and out. Keep breathing out.

Let all of that stale air go. Release all of your pent-up worries. Let it all go and step into the present moment, where everything is fun and there’s nothing to worry about!

Breathe in and say yes to what is!
Breathe out and say thank you for what is!

Remember that keeping the words “thank you” in your mind will help you not take life for granted. It will help you appreciate what you have while you have it.

Breathe in and let thank you make you present today.
Breathe out and keep letting go, letting go. Keep breathing out.

The more you let go, the more it flows. So today, make it your focus to think thank you over and over but while you do this, keep breathing out, breathing out, breathing out. Let it all go.

I don’t think that we realize how important it is to breathe out more than we breathe in. You’ve got to make space. You’ve gotta let the old stuff go.

Breathe in and say thank you.
Breathe out and keep breathing out and keep breathing out. Let it all go. Let it all go. Keep breathing out.

You’re in the right place at the right time. Just keep thank you on repeat. And you won’t take anything for granted. You’ll be a manifesting magnet. And you’ll be in a great mood! And while you’re thinking thank you on repeat,

Breathe in and say thank you.
Breathe out and keep breathing out and keep breathing out and keep breathing out.

Push out all of stale air. This physical act of breathing out as much as you can, will let you breathe fresh life into your body. Because now there is space for something new.

Breathe in and say thank you.
Breathe out and keep breathing out and keep breathing out and keep breathing out and keep letting go.

This will energize you and the thank you will help you see how beautiful your life already is. It’s already the way you want it to be. It’s already perfect. You don’t have to worry about a thing today. Just keep thank you on repeat. Keep breathing out. Keep breathing out. Keep letting go.

Breathing in thank you.
Breathing out thank you.

Thank you. Thank you. Thank you. Thank you. Thank you.

Breathing in thank you.
Breathing out thank you thank you thank you thank you.

It’s all working out for you. It’s all perfect and in the right place. Your attitude of gratitude will shift the world today. And by breathing out fully, exhaling fully, you’ll be letting go of all of that stale energy and making space for what you want to come.

Breathing in thank you.
Breathing out thank you thank you thank you thank you.

Thank You Is Your Magick Wand (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Remember the power of thank you! If you’re struggling in your day, or if things aren’t going your way, or if you’re mind-identified, go back to thank you and practice the feeling of gratitude.

Breathe in and say thank you.
Breathe out and feel gratitude in your heart right now.

Thank you. Thank you. Thank you for pulling my attention back into the present moment. Thank you for reminding me I am mind-identified. Thank you for helping me see I just want to control. The mind wants to control. Thank you for helping me let go of control. Thank you for this moment. Thank you for reminding me I’m more than my body.

Breathe in and lighten up! Life is not serious!
Breathe out and surrender.

Life is not serious! And you have the power of thank you. It’s your magick wand. Thank you is your magick wand. Whenever you’re struggling, just start repeating thank you in your mind and really feel the feeling of gratitude. And if you can believe that it’s just a switch that you flip when you turn into gratitude, then it really can work instantly. You really can shift what you perceive in a moment.

Breathe in and feel relieved! Thank you is your magick wand!
Breathe out and surrender!

You can just say thank you and let everything else go. Because everything IS happening in your favor. Life is conspiring in your favor. Life is giving you what you want. Remember when you wanted what you currently have?

Breathe in and say thank you.
Breathe out and feel gratitude.

Thank you. Thank you. It’s a switch that you can flip at any time when things aren’t going your way. And it doesn’t mean that things will suddenly start going your way, although that may happen. What will happen is that your attitude will shift. You’ll remember, “Oh this is happening in my favor. Oh yeah, I have the power to decide how I feel. I have the power to stand up to my thoughts.” And you will feel better so quickly. So instantly. And it’s that feeling better that shifts your circumstances with a quickness!

Breathe in and say thank you!
Breathe out and feel so relieved!

If you do nothing else today, other than say thank you, you’re going to have a wonderful day. Let thank you be your magick wand today. It will bring you what you want. It will help you feel the way you want to feel. And it will also help you be present. And when you’re constantly thinking thank you thank you thank you, you’re no longer taking things for granted. Things like running water, air conditioning, food, a hot shower. When you are thinking thank you throughout all of these normal mundane life things, you’re not taking them for granted. And when you don’t take things for granted, they don’t suddenly slip away from you so much.

Breathe in and take nothing for granted today.
Breathe out and feel your power.

You are god in human form and when you shift to a mindset of thank you, you will have no more regrets. You will be present. You won’t be taking anything for granted and so you won’t be missing anything. You won’t look back on your life and think, “Oh, I wish I had spent more time with that person. I wish I’d done this differently.” When you are in a mindset of gratitude, of saying thank you, everything already is perfect and in its place. And you miss nothing!

Breathe in and say thank you!
Breathe out and have the best day of your life because you have the magick wand of thank you today!

Thank You Is Your Manifestation Tool (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Welcome back to the present moment, where all of your power lies!

Breathe in and welcome however you feel right now.
Breathe out and surrender.

What’s done is done. The past is the past. Right now you have the power to wake up in the dream and start enjoying your life exactly the way it is right now.

Breathe in and lighten up! Life is not serious!
Breathe out and forgive yourself. Forgive yourself for sinning against yourself. For doing those things that you regret or you wish you had the self control to not do.

Decide to forgive yourself right now.

Breathe in and say, “I forgive myself.”
Breathe out and be forgiven.

Forgive all those people in your life who you’re resenting, who you’re holding grudges against.

Breathe in and say, “I forgive you.”
Breathe out and let them be forgiven.

This is a fresh start. All is forgiven. All is let go. Right here, right now, we’re starting over. With a clean slate. Beginners mind. Waking up in the dream. From now on, all is forgiven. And we welcome and are grateful for all that is.

Breathe in and start transforming your life with gratitude right now.
Breathe out and say thank you.

Thank you is your mental code that will carry you through this day. That will carry you through anything. Thank you is your prayer. Thank you is your manifestation tool. Thank you is the only thought you need today. All is forgiven. You’ve forgiven yourself, you’ve forgiven others. Let the past go. It’s gone. Never think of it again. It’s gone.

Breathing in thank you.
Breathing out thank you.

Thank you is your prayer. Thank you is your manifestation tool. Thank you is what magnetizes you and brings you what you want. Thank you is what makes you feel good enough right now that you don’t need anything to come. Thank you is the only thought you need today. Let everything else go. All regrets, all grudges, all resentments. All judgements. Let it all go. The past is forgiven. You are forgiven. Now you can just practice gratitude today. Now you are free. Now you are manifesting exactly what you want for yourself.

Breathe in and be light. The past is forgiven!
Breathe out and say thank you!

Keep your 100% singular focus on thank you today. The contrast is great enough that your focus is strong. Your focus is so powerful and what you put your focus on today, will create so much more. Where focus goes, energy flows. So put your focus where you want it to be today. The past is forgiven. You are forgiven. And now with the power of your gratitude, life already is the way you want it to be.

Breathe in and be forgiven.
Breathe out and say thank you thank you thank you!

It’s all working out for you now. You’ve made it through the worst. It’s all happening in your favor. And that contrast you just went though? It created exactly what you want for yourself. Now just say thank you and you’ll see its already right in front of you.

Breathing in thank you.
Breathing out thank you! Thank you! Thank you!

You Get to Have Problems (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and slow down.
Breathe out and keep relaxing your body.

This is the right time and the right place. And you’re doing everything right. It’s all unfolding perfectly!

Breathe in and just be here now.
Breathe out and close your eyes.

Feel your inner body. Feel your inner world. What emotions are you feeling right now?

Breathe in and feel for any emotions you’re feeling.
Breathe out and notice where in your body that emotion is.

Breathe in and bring light into that part of your body
Breathe out and just feel what it feels like, to bring light into your body.

Your focus, your attention, is so powerful. You have the ability to heal yourself, to lift your mood, to transcend suffering. Allow yourself to feel what you’re feeling. And notice what you’re thinking. And the more you’re able to face what’s going on, the easier it is to let it go.

Breathe in and be calm.
Breathe out and keep letting go.

Do you have any pain in your body?

Breathe in and keep feeling around in your body. What do I feel like?
Breathe out and keep relaxing.

Right now I have tension in my right shoulder blade. And it feels like a ball or a rock. It feels like a rock is stuck in there. And it feels like it’s limiting my movement. Do you have any pain in your body, and what does it feel like?

Breathe in and keep bringing your awareness into your body.
Breathe out and keep being brave and courageous.

You can face whatever’s going on in your body. And the light of your awareness will dissolve anything that isn’t real, anything that isn’t love. All it takes is a little awareness to resolve anything that’s troubling you.

Breathe in and keep bringing your attention within.
Breathe out and feel wherever you have pain.

Feel wherever you’re storing emotions in your body.

This tension in my shoulder feels like frustration. Like no matter what I do, it’s still there. No matter what I do, I still have problems. So what I’m feeling is just general frustration, that no matter how many ducks in a row I get, I’m still going to have problems. My body’s still going to break down and die. I can never get it done. I can never finish it. I can never get it all cleaned up. There’s always more!

Breathe in and keep feeling in your body.
Breathe out and stay aware of whatever is going on in your body.

This frustration I feel is that I’ll never get it cleaned up all the way, I’ll never have a completely perfectly-feeling body, no matter how hard I try. There will still be problems. And that causes frustration, it causes the emotion of frustration, and now it’s built up into a physical symptom in my body. But by bringing my awareness into my body, by bringing light to this feeling, to the emotion of frustration that I have, I’m able to get the perspective. I’m able to be the witness, be the awareness that notices it all. And then it’s not so serious. The tension is already relaxing. I can see how it doesn’t really matter if I clean it all up. It doesn’t really matter if there are more problems. Because I get to be here. I get to be in life, in a physical body.

Breathe in and know you’ll never get it all cleaned up!
Breathe out and feel grateful for whatever problems you have!

You’re alive! You get to have problems! And as long as you can get back to the perspective of the witness—who watches it all, who notices—you’ll be safe. You’ll be in the position of your timeless awareness, that will never die. It was never born. And if you ever have emotional or physical problems or discomfort, go back to your awareness and be willing to look. And the light of your awareness will set you free.

Breathe in and be brave enough to face whatever’s going on.
Breathe out and rest in the knowing that you, who you really are, is pure awareness.

You were never born and you’re never going to die. Any time you feel uncomfortable in your life, remind yourself, “I am pure awareness. And I can face whatever I see. It’s all temporary. It will all change. But where I am, in the position of the watcher, is timeless, joyful, content, peaceful. And everything is perfect and in Its place.”

Breathe in and know your body is perfect exactly where it is!
Breathe out and know your life is perfect exactly where it is. Because from the position of pure awareness, it’s all unfolding perfectly. It’s all just for fun. And it’s all a beautiful dance of life. Every little aspect of it. It’s all happening in your favor and now you can relax as pure awareness and let it all float by like clouds.

Breathing in I am pure awareness.
Breathing out I am free!

You’re Already It (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and lighten up! Life is not serious!
Breathe out and let go of your attachments.

Let go of those thoughts. Let go of those worries. Let it all go. And step into this present moment, where everything is fun and there’s nothing to worry about.

Breathe in and be here now!
Breathe out and be here now.

Even this is witnessed—the being here now. Remember who you truly are: the pure awareness.

Breathe in and be pure awareness.
Breathe out and keep relaxing into what is.

When you take away everything—your thoughts, your opinions, your identity, your labels, even your body—what’s left? It’s just your pure awareness. It’s not even yours. It just is. It is pure awareness. That’s who you really are.

Breathe in and be light today!
Breathe out and be empty today!

Empty yourself of all of those things—the thoughts and the emotions and the labels, the attachment to your body, the identification with your body—let it all go. Just let yourself be the pure awareness, the watcher, the observer. Let all of your judgments go. And then you’re free! You get to just watch, and rest in your natural state of love and joy and contentment.

Breathing in I am pure awareness.
Breathing out I am the watcher.

Let it be easy today. Let all of those thoughts and judgments go! No matter what you’re stressed about, if anything, no matter what emotions you feel, no matter what thoughts you think, you always have the pure awareness to rest in.

You always have your connection to god. You are god. That pure awareness—that is god. And you can get back there at any second! You don’t have to do any mental gymnastics,. You don’t have to take a 30 year spiritual path. It’s a switch. You just drop everything and there your are. Pure awareness. You’re already it! You are it!

Breathing in I am pure awareness.
Breathing out I am pure awareness!

The mind will still come with the opinions and the judgements and the likes and dislikes and the body identification, but you can watch it instead of getting caught up in the whirlwind of physical reality.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

Keep reminding yourself: Even this is witnessed! Every thought, every emotion, every experience, it’s witnessed by an impartial observer. A nonjudgmental observer. An unconditionally loving observer. God.

Breathing in I am pure awareness.
Breathing out I am pure awareness.

When you allow yourself to rest in this state, all the things you want come to you because you’re a vibrational match. But none of it matters because you are finally at peace, in the present moment, having fun, feeling good, not worried about anything.

Breathing in I am pure awareness.
Breathing out I am pure awareness!

Even This Is Witnessed (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and slow down.
Breathe out and say yes to what is.

Accepting what is makes life so much easier. Right now, welcome your thoughts. Welcome your emotions. Welcome everything about this moment.

Breathe in and say yes to everything in this moment.
Breathe out and welcome however you’re feeling.

Ask yourself, “What am I feeling?” I’m feeling anxiety, but now I know that anxiety is usually covering up sadness or fear or frustration or vulnerability—more uncomfortable emotions. So what are you really feeling today?

Breathe in and feel your body.
Breathe out and feel your emotions in your body.

I just feel a lot of sadness about mortality. I feel sad about death. I feel sad about things ending. I get really attached.

Breathe in and welcome getting really attached.
Breathe out and make peace with being attached.

Even this is witnessed. However you’re feeling, whatever you’re thinking, it’s all witnessed by the observer, by pure awareness. And that’s who you really are. The mind wants you to get personal, into your thoughts and your feelings and worries, anxieties. But you can step back from it all and watch.

Breathe in and know: Even this is witnessed.
Breathe out and smile because when you witness your emotions and your thoughts and your world, you are free.

Even this is witnessed. Even the sadness is witnessed. Even mortality is witnessed. The pure awareness, the observer, was never born and will never die! So even though I get sad about forms coming and going, it’s all temporary and I can rest in the permanent safe pure awareness.

Breathe in and know: even this is witnessed.
Breathe out and let this phrase make you feel safe today.

You can always step back into the observer position by thinking to yourself, “Even this is witnessed.” It all comes and goes. That’s the beauty of life. That’s the beauty of being in a pain and pleasure body. There is a lot of pleasure and there is a lot of pain here. But when we step back and feel for our sense of being, our sense I AM, we can see life already is the way we want it to be. It’s all so beautiful and painful and wonderful and full of ups and downs. We came here for this thrill!
But we don’t have to be attached. We don’t have to worry. We don’t have to feel sad. We can welcome the sadness and feel it and let it go.

Breathe in and be the pure awareness today.
Breathe out and feel safe in the present moment.

Even this is witnessed. And when you can identify with the pure awareness, the observer of all that is, then you are safe and protected from all harm, because you were never born and you’re never going to die.

Breathe in and see that even this is witnessed.
Breathe out and let yourself just be.

Be in your natural state of love and joy and contentment, by simply observing and letting it all flow through you.

Breathe in and see how even this is witnessed.
Breathe out and feel so relieved. Now you can just be!

You Can Be free of Anxiety! (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Welcome back to the present moment, where everything is fun and there’s nothing to worry about.

Breathe in and ask yourself, “What am I feeling?”
Breathe out and listen for the answer. What am I feeling?

Often we feel anxious because we’re covering up a more uncomfortable emotion than anxiety. So often when I record these, I feel anxious—worried about the future, worried about the present, worried about the past—but often the anxiety is covering up anger or sadness.

Breathe in and keep asking yourself, “What am I feeling?”
Breathe out and see if you’re feeling anxiety.

Do you feel anxious right now? Now ask yourself, “What am I really feeling? Am I feeling frustrated, hopeless, guilty, ashamed, sad, angry, disappointed?” Ask yourself if you’re feeling any of those emotions, and the anxiety is just covering it up.

Breathe in and listen to how you’re feeling.
Breathe out and just feel where your emotions are in your body.

Over the past week I’ve experienced a lot of times where I felt sad and angry and disappointed. But I just felt a surface level anxiety the whole time. Because I was trying to avoid feeling the more uncomfortable emotions of sadness and anger and disappointment. But you can just feel those feelings. You can spend 90 seconds. It’s called the Rosenberg reset ( https://drjoanrosenberg.com/diving-deeper-into-the-rosenberg-reset/ ). Spend 90 seconds feeling those uncomfortable emotions. Just feel them in your body. Where are they? What does it feel like? And after 90 seconds the wave of that emotion will pass. And it will no longer cause you anxiety that can be with you for days or weeks or months.

You can just feel your emotions, deliberately feel those uncomfortable emotions. Feel them in your body. And when you feel them, they pass. And then you’re no longer anxious and you’re no longer feeling anxiety to cover up these emotions that are more uncomfortable.

Breathe in and lighten up! You can be free of anxiety!
Breathe out and really ask yourself, “Has my anxiety been covering up sadness, disappointment, anger, frustration, guilt, shame?”

I’ve been feeling sad about family health problems. I’ve been feeling angry about not being able to control what people do. I’ve been feeling disappointed about not being able to abuse my body like I used to. And when I wake up in the morning and I feel bad or when I feel anxious throughout the day or when I want to escape and take a drug or eat something or drink, these are the times when I can ask myself, “What am I feeling?”

Breathe in and keep asking yourself, “What am I feeling?”
Breathe out and really go deep and feel where that emotion is in your body.

The reason we cover it up with anxiety is because we don’t want to feel the discomfort of these emotions in our bodies. It feels bad to feel sadness or anger or disappointment. It feels uncomfortable in the body, unpleasant. But by choosing to deliberately feel these uncomfortable emotions, they pass and then the anxiety also passes. And then we become more resilient and better able to tolerate uncomfortable emotions. And we become more emotionally mature. But more content and joyful and connected to our true selves. This is how we remember who we really are! This is self knowledge, just knowing what you know. What do you feel? That’s what you know.

Breathe in and feel relieved! You can be free of anxiety now!
Breathe out and be light! Your emotions don’t have to control you. You don’t have to bottle them up. You can just feel them and then they’re gone. You can just feel in your body that emotion. Ride that wave for 90 seconds and then you’re free.

Breathe in and be free today!
Breathe out and feel so powerful! You are now in touch with your true self. You are watching your emotions. And the one who watches is already free!

All You Want Will Come to You (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Welcome back to the present moment, where everything’s fun and there’s nothing to worry about!

Breathe in and be here now.
Breathe out and let yourself be light today.

Remember that you can practice the feeling of what you want. What is it that you want?

Breathe in and think about what you want.
Breathe out and relax.

What would it feel like to get what you want? I just want to feel good about myself, feel confident, feel in love with myself—love being me.

Breathe in and think about what you want.
Breathe out and just be here now.

Now how would you feel if you got what you wanted? I’d feel empowered and confident. Grateful. Pretty much for everything that you want, you’ll feel grateful when you get it, right? So you can just practice the feeling right now, of getting what you want, just by saying thank you. You must become it, to see it. And we can become grateful right now, and then we’ll see the things to be grateful for.

Breathe in and say thank you!
Breathe out and really feel that gratitude! Thank you. Thank you. Thank you. Thank you.

You must become it to see it! So practice the feeling you want, right now. That magnetizes you to receive the very things you want. But you’ve already skipped the middle man of manifestation. You feel the way you want now. You don’t need anything. And that’s why it has no choice but to come.

Breathing in thank you!
Breathing out thank you!

Thank you! Thank you! If you thought nothing else but “thank you” for the rest of your life, you’d have a very abundant, glorious, blissful experience. Decide right now to commit to thank you. To gratitude. To feeling the way you want to feel, right now, before you get anything physical. It’s all an illusion, it’s all temporary anyway. Who cares? You can just feel the way you want to feel now, then you don’t need any of that!

Breathing in thank you!
Breathing out thank you!

Thank you! Thank you! Thank you! Let today be the best day of your life. It only takes a few minutes of practicing that feeling—a few seconds really, if you really feel the gratitude. Practice that feeling right now and all of the things you want will come to you.

Breathing in thank you.
Breathing out thank you.

Thank you! Thank you!

See Through the Thought Stream (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and lighten up! It’s not serious!
Breathe out and decide to have a good attitude today!

You have the power right now to shift from wherever you are to your natural state of joy and enthusiasm and love.

Breathe in and open up to receiving!
Breathe out and slow down.

Start noticing what you’re thinking and feeling. Start zooming out to the perspective of the watcher. Let yourself relax into your true position of the observer. Pure awareness.

Breathe in and say yes to what is!
Breathe out and welcome what is!

To instantly get into that watcher position, just keep saying yes to what is. Whatever you’re thinking and feeling and experiencing, say yes to it. “Yes I’m sitting in this chair. Yes I’m thinking about the construction outside. Yes I’m breathing in. Yes I’m judging myself for not being in the best mood. Yes I’m smiling. Yes I’m breathing in. Yes I’m breathing out. Yes I am here.”

Just say yes to a few things going on in your mind and your emotional world. Describe what you’re thinking and feeling to yourself, to get that distance from your thoughts and feelings.

“Yes I’m thinking about what I’m going to say next. Yes I’m feeling pretty good in my body today. Yes I’m thinking about the future. Yes I feel overwhelmed.”

And keep describing what you’re experiencing until you kind of run out of things to describe. And then, you can say, “Yes I am here.” And when you’ve zoomed out and gotten that witness perspective, suddenly you can look around and see, “Yes I am here. Yes I am. Yes I am.”

It’s a wonderful way to notice what’s going on, to make peace with where you’re at. And then, you look around and you’re here! You’re present! You’ve waded through the muck of your mind to wake up in the dream, right here, right now. Yes I am here. The end. Period. Yes I am here. I am here. Yes I am here. And when the thoughts and emotions come again, “Yes I am thinking about that. Yes I am feeling this emotion.” Whatever it is, just keep describing it until you can see through the thought stream into this present moment. Yes I am here! Yes I am here! Yes I am here.

Breathe in and feel that sense I AM.
Breathe out and just let yourself be here now. Yes I am here.

Yes I, consciousness, am here. Nothing to think about. Nothing to resist. I am simply here.

Breathe in and be light today!
Breathe out and feel so excited about your day.

Now you can be curious and interested in your experience, no matter what’s happening. Whether it’s good or bad or boring or indifferent—when you say yes to it all, you get to watch it. You get to be the witness. You get to observer. And you know the one who watches is already free!

Breathe in and say yes to what is!
Breathe out and let that yes in your heart wake you up in the dream!

You’re here now! You’re here! Yes you are here!

Daily Meditation – Be the Sky (transcript)
Breathe in and raise your vibration!
Breathe out and release your resistance!

Breathe in and raise your vibration!
Breathe out and release your resistance!

Relax your body.

Breathe in and bring your attention into this moment.
Breathe out and slow down.

Let your mind slow down to the pace of your breath.

Breathing in I know I’m breathing in.
Breathing out I know I’m breathing out.

Breathing in I know I’m breathing in.
Breathing out I know I’m breathing out.

Say to yourself, “I am here.” I, consciousness, am here. Everything is happening, but I’m just here.

Breathing in, I am here.
Breathing out, I am here.

Let this mental code pull your attention into this present moment. Feel for your sense of being. Rest in your sense of being. I am here. I am here. That’s it and that’s all. Everything else is just a thought. Temporary. A form that’s going to come and go. But I am here. And everything is just happening. I am here.

Breathing in I am here.
Breathing out I am here.

The mind will still come. The thoughts will still come. Disturbances will still come, even when you’re feeling your sense of being. When you’re resting in your awareness. Just start looking at those thoughts and those disturbances like storm clouds. They’re just passing by.

Breathing in, I am here.
Breathing out, everything’s just happening.
When you notice yourself getting caught in your thoughts, or disturbed by what you see in reality, see them as clouds. Picture your thoughts going up in a puff a smoke. Picture your thoughts becoming clouds and just drifting away. They’re temporary. You can let them go. Just watch them float by like clouds.

Breathing in, I am here.
Breathing out, everything is just happening.

In my experience, I get all sorts of storm clouds of thought: comparing myself to others, caring about what other people think about me, just making up things that people think about me. The mind looks for problems. The mind creates problems. But when you’re just here, and you let your thoughts go like clouds and you’re the sky, you’re the space—then you’re free. Then you’re not disturbed by the ups and downs. You’re not bothered by those thoughts about what other people think. You don’t believe them. You don’t give them a second glance. You just let them go. They’re just thoughts.

Breathing in, I am here.
Breathing out, everything is just happening and I am here.

I am here. I, consciousness, am here. Whenever you start getting lost in thought, or worry, or you see something you don’t like and you start thinking about your preferences, just picture that cloud and let it float by.

Breathing in, I am here.
Breathing out, I am here.

I am here. I, consciousness, am here. You don’t have to worry about anything else. Because I, consciousness, am here. I am the only thing that’s real. Everything else is just a temporary form, a temporary thought, coming and going. But you are resting here, in your awareness, letting everything happen. Letting the clouds pass you by, while you relax and be the sky.

Breathing in, I am here.
Breathing out, everything’s just happening. And I, consciousness, am here.