Change. Close your eyes and rest your hands on your knees.

Bring your awareness to the touch of your body on your seat. Feel the weight of your body on your chair or cushion. Take a few deep breaths while you're breathing deeply relax your shoulders, your stomach muscles, the muscles in your face and your hands and your legs. Let go of all the tension in your body Now bring your attention back to your breath. Notice what it feels like as it enters through your nose goes down your throat, filling your lungs and back out through your nose. 

Notice your stomach and chest rise and fall with each inhale and exhale. And allow your breathing to be natural and relaxed. Whenever you become distracted, gently bring your attention back to the sensation of your breath going in and out. Maintaining this mindful awareness. Take a moment to think about change. Absolutely everybody and everything is changing all the time. Take a look at the nature of time. See how quickly each day passes each morning each night, each minute, constantly moving into the next.

Think about the four seasons. trees and plants are green in spring and summer. In autumn it gets colder and the leaves turn red and orange.

When winter arrives, the temperatures drop and snow falls. Then it's time for spring and the cycle begins all over again.

Think about the history of our planet. Dinosaurs used to roam the earth but are now extinct.

The Earth's surface has changed significantly over time. huge mountains have been leveled by glaciers. While new continents have been created by earthquakes. If we look carefully, we can see that the earth is in a constant state of change.

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