The ABC Model

Let's start by settling in with a comfortable posture. This could be sitting down, lying down or standing. If you feel comfortable closing your eyes, you can do that as well. And we'll take a deep breath together, in through the nose. And slowly out through the mouth.

Inviting the jaw to relax. The teeth don't need to be clenched. And you can let all the muscles in your face relax as well. Feel the shoulders disengage. And if you're tightening the belly, you can let that be easy as well.

Same with the hands. All of these regions tend to accumulate a lot of tension, we're just giving them permission to let go. As the body settles, the breath and fall back into its natural rhythm. And we'll take a few moments to collect our attention on our breathing as a way to stabilize our mind and our focus. As we practice, we're going to work with our beliefs around thoughts.

So as thoughts arise in the meditation, sometimes we perceive them as a negative, as something getting in the way of the practice. And that belief will cause that thought to feel like it's getting in the way. Instead let's change that belief to one of, I need thoughts in order to develop mindfulness. I need thoughts in order to develop focus. They give me something to practice with.

So take that perspective as you focus on your breath here. And when the mind wanders, see that as your opportunity to train the very qualities of mind you're working on, I'll give you some space in silence. Every time a thought arises, regardless of the content, we get to be excited because the belief we have is, Oh, this is my opportunity. I can't get better at this practice without these thoughts arising. So notice how that changes your practice.

Let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can open your eyes. Good job today.

As you go about your day, noticewhat beliefs you have about the events that happen and see if you can change those beliefs to change the outcome. Thank you for your practice. Until we talk again, take care.