Please go to your mindful bodies.
Sit comfortably with your back straight yet relax.
Let your eyes close or leave them open with soft gaze.
Take a moment to check in and notice how your body feels.
See if you can feel any sensations in your body,
Any tiredness or discomfort,
Any sensations like tingling,
Numbness,
Temperature may be cold or warm.
Simply notice what is going on in your body and mind.
Notice one in breath and one out breath.
Notice your hands touching.
Notice where your body touches the chair.
Notice one in breath and one out breath.
Notice how your mind feels right now.
See if you can remember something that happened yesterday.
Then bring your mind back to right now.
Notice one in breath and one out breath.
Imagine something that might have happened tomorrow.
Then bring your mind back to right now.
Notice one in breath and one out breath.
Now bring your attention to your left foot,
Your right shoulder,
Your entire left arm,
Behind your eyes.
Notice one in breath and one out breath.
Notice how your mind feels right now.
Now take a few deep breaths in and see if you can identify the feelings or emotions that come to your mind.
You can also name your emotions or feelings or sensations.
Notice where in your body you can feel them.
If you experience anger,
Sadness maybe,
Or any pleasant or unpleasant emotions,
Simply name them.
Tame them.
Now let them pass.
You can also check and see where in your body you can feel that emotions or feelings and how it feels.
Then just kindly let them be and let them go.
And bring your attention back to your breathing and to the location point of the body.
Either your belly or your chest or area around your nose.
Gently come back to your breathing.
Come back to the room you are in.
Whenever you're ready,
Open your eyes and go on with your day.
Thank you.
