Today I'm going to lead us in a short mindfulness practice to help you get relaxed and centered.
And as a reminder,
Mindfulness is not about stopping your thoughts,
But rather noticing whatever is there for you to notice.
Whether it's your thoughts or feelings or sensations in the body.
So I invite you to take a few moments to find a comfortable position.
Adopting a posture that will best support your attention to be awake and alert,
But still relaxed.
Sitting with a straight back.
Your hands resting on your thighs or at your sides,
And both feet on the floor.
Have your chin gently pulled in and your head reaching toward the ceiling as if a string were gently tugging you from the top of your head.
This can help to align your spine.
Now closing your eyes if that's comfortable for you.
Or if you prefer,
Lowering your eyes with a soft gaze,
Looking down about 12 inches or so in front of you.
And just start by taking a few nice deep cleansing breaths.
Taking the next few moments to notice your body's sensations,
Where you might feel ease,
Tension,
Or tingling.
Or nothing at all.
There's no judgment,
Just noticing what is here.
Now bringing awareness to your breath.
Wherever it feels most prominent,
Perhaps at your nose or chest or belly.
Or somewhere else in the body.
And simply maintaining this awareness of your breath.
Breathing in.
And breathing out.
Sometimes it helps to place a hand gently on your stomach or on your chest so that you can focus your attention in that area and really feel the breath as it moves in and out of your body.
Without any judgment.
Simply observing your breath,
Breathing in.
And breathing out.
And noticing the simple act of breathing.
Nothing else to do.
Nowhere else to go.
Just being in the here and now.
Noticing your breath.
Occasionally,
Your attention may wander.
And when this happens,
Simply acknowledge it and then gently bring your attention back to your breath.
If you like,
You can imagine your thoughts are like clouds in the sky.
Just notice them and let them pass.
In a few moments,
You will hear the sound of a bell.
And we will be coming to the end of this meditation practice.
When you hear the bell,
If you have closed your eyes.
Allow them to slowly open.
And if you have softened your gaze,
You can gently let yourself take in the surroundings in the room.
And bring this awareness into the rest of your day.
Thank you for your practice.
