Before you begin, find a source of light that is warm and soothing. Light a candle, use a lamp, or find a beam of sunlight.

When you have what you need, find a place and a way to be. You may find it helpful to be somewhere without distraction, if such a place exists for you. If not, let it be what it is.

In this practice you will be invited to be at rest with time — and so you may wish to find a place to sit or stand or lie down, inside or outside depending on your light source. Remember you can always repeat this practice, listen or read again, in a new place and in a new way.

Begin by bringing your attention to your breath — to the inhale and exhale, and to the movement of your lungs. Without changing it just notice it and allow it to be what it is. 

And then notice if you are here
Or if you are already wondering what happens next.

Notice how those two states sit differently in your body.

Bring your attention now to the world around you. Consider if you can, the subtle changes happening on both micro and macro levels — the life cycles in perpetual motion and renewal. Imagine a snowflake forming, falling, and melting; imagine tectonic plates beneath the earth’s surface shifting together and apart.

It can be hard to remember, but change is happening. Things are coming together and falling apart and coming together again. Clouds are gathering and giving way to blue skies and winter, as long as it seems, will inevitably turn to spring. Nothing is forever.

Return to your breath.

Notice how it has changed.

Notice how your lungs continue to move
Notice how time continues to move.

How might you make friends with time?

How might you get into an easy relationship with change?

How can you be exactly where you are
And know that that is where you should be
And that being there in that moment is enough?

This is an invitation to sit with time
To be at rest
To be as you are
To know that your cells are in a state of change
To know the world is in a state of change
To know that nothing is forever.

Things come together and fall apart
And come together again
And if that isn’t living — what is?

Turn your attention to your light. Allow yourself to rest with the passage of time for as long as you feel able.

Focus on being where you are.

Focus on being who you are.

Memories surround you
Traces connect you
Time is your companion
Change is always happening
You are held by past and future
You are here in this moment
And that is enough.