Prologue:
Try this one with the sound of a ticking clock nearby.
Out of sight but near enough to hear might be best.
Perhaps, if you don't have such a Clock nearby, you can call up the sound of one on your phone or on YouTube.
Or simply imagine one.
Let's begin:
Close your eyes, if that feels comfortable, and take a deep breath in through your nose... then out through your mouth.
Inhale, exhale...
As slowly as you like.
Inhale, exhale...
As deeply as you like.
Inhale, exhale...
Slowly in through the nose, inhale
Slowly out through the mouth, exhale
Inhale, exhale...
Let your body settle into the seat or stance that you've placed yourself in.
Let your body settle into the
room or the space that you've placed yourself in.
Inhale, exhale...
Let your awareness also settle in...
Inhale, exhale...
Notice the ticking of the clock somewhere nearby - a gentle, rhythmic pulse, steady and unchanging.
Allow its sound to be your anchor:
Inhale, exhale...
Tick tick - anchored where you have settled yourself.
Tock tock - anchored where this very breath fills you.
Tick tock - anchored where this very breath empties from you.
Inhale, exhale...
The reassuring ticking is more than a simple sound - it is a subtle vibration. A vibration that the ears know, but also that your bones know. Your breathing responds...by offering its own whispered vibrations. A sacred and ancient wordless dialogue of a Now Now Now Now rhythm.
Inhale, exhale...
A quiet reassurance to you from the clock and from you to the world.
Inhale, exhale...
Breath Tock Breath Tock
Inhale, exhale...
Time is a Language:
Language depends on silence between words for there to be understanding, for there to be meaning.
Time's language depends on Now for it to have meaning.
Inhale, exhale...
Each tick creates a pleasing ripple of calm that spreads out from the clock, softly enveloping your body and mind. Quietly reassuring your breath.
Inhale, exhale...
A great calmness spreads toward and eventually into your body. With quieting breathing, it spreads throughout your body.
Inhale, exhale...
The regularity of the sound - like the natural rhythm of your breath - is a constancy that you can be confident in. The clock's rhythm is unchanging. Your breath on the other hand...
Inhale, exhale...
Let go of any effort to control your thoughts. Instead, simply let them drift by like the peaceful hours of a long-ago Summer's day. Each sound carries the echo of serene days gone by, reminding you of the simplicity and peace that is always within reach.
Inhale, exhale...
The ticking continues.
The breathing continues.
Serenity continues.
Feel the ticking's familiarity, its certainty, its quiet companionship.
Stay here, with this sound, for as long as you need.
Inhale, exhale...
When you're ready, slowly open your eyes. Maybe wiggle your toes, rub your hands.
Welcome back.
If some reassurance is felt, perhaps commit now to carrying it with you ahead and into your day.
...or into your week.
...perhaps even into the fullness of the life and lives before you.
Thank you.
