Hello and welcome to this five-minute mindfulness exercise to reground and recenter.
Begin by settling in,
Getting comfortable,
Allowing the eyes to close or just gently letting your gaze drift downwards,
Tuning into the here and now in this moment.
Bring awareness to your natural breath,
Observing your inhales and exhales.
Without any efforts to change the breath,
Just notice how it comes and goes on its own.
Follow the breath on its pathway in the body from where it enters the nose or mouth,
Fills the lungs and slowly releases and exits the body.
Tune into the sensations that come with the breath as it travels in your body,
Noticing what you feel and where you feel it.
And if at any point the mind wanders from the present experience of the breath as the mind tends to do,
Kindly notice and acknowledge where the mind has wandered to.
And you may gently invite it back to your next breath,
Inhaling and exhaling.
As you continue to be present with your breath,
You may notice the breath beginning to slow down or lengthen.
Take a moment here to just notice any change in sensation over this past few minutes.
Noticing the feeling of the breath.
Also noticing the feeling in the body and in the mind.
Tuning into what's here in this moment.
And gently shift your awareness to your grounding points where your body makes contact with your chair,
The floor or any other props you might be using to support your body.
Tuning into that connection to your surroundings.
And slowly increasing awareness of other sensations here in the room that you're in.
Other sounds that might be present.
And in your own timing,
Fully shifting your awareness back into the room.
Gently opening your eyes if they've been closed.
And knowing that you can tune in to the present experience of your breath at any point to reground and re-center in the moment.
