Hello and welcome to this short mindfulness break.
A moment designed to help you reset and recharge during your busy workday.
There's no need for any special equipment,
Just a comfortable seat and a few minutes to yourself.
How about we begin?
Sitting comfortably with your feet flat on the floor if possible,
Allow your hands to rest gently on your lap.
You may like to close your eyes or simply soften your gaze,
Taking a slow deep breath in through the nose and a gentle exhale out through the mouth.
Start to notice how the chair supports you or the floor beneath you is supporting you.
Notice how your sit bones soften down towards whatever's supporting you.
You may begin to feel the length of your spine,
The space within your head and the back of your neck as the crown of your head gently raises up towards the sky above you.
Allow your shoulders to relax.
Feel them dropping away from your ears and see about softening your jaw.
Notice if your hands are relaxed.
If you find that they're clenching just gently let them go.
Feel your body becoming lighter as if you're releasing any tension that may have accumulated throughout your day.
Notice the sounds around you,
The further sounds,
The subtlest sounds,
The sounds close to you,
The more obvious sounds.
Notice them all.
Notice the air and how it touches your skin.
Notice if the air moves with a gentle breeze.
Does it feel relatively still?
Is there a humidity in the air?
What's the temperature?
Is it warm?
Notice the moment that the air turns into your breath.
Find you follow the coolness of your inhale up through the nostrils and the warmth of your exhale out of the nostrils.
Just following your inhale and exhale.
The coolness and the warmth.
See if you can follow the next 10 breaths.
You can count the breaths in your mind and if at some point your mind begins to wander that's okay just start again.
You may like to continue feeling your breath running up and down the nostrils.
Now you may like to imagine being in a calm open space.
It might be a peaceful garden or a quiet park or even a sunlit forest.
With each breath imagine yourself soaking in peace.
Feeling how your mind becomes clearer.
Your body feels refreshed and you are fully present.
Steady.
Taking one last deep breath in.
And how about sighing out through the mouth.
Gently wiggling your fingers and toes.
Bringing awareness back to your surroundings and carrying this calm and focus with you into the rest of your day.
