Welcome to today's centering practice.
Today we will focus on bringing our attention to the present moment in order to stay centered,
Grounded and focused in what's happening in the now.
Let's get started by closing your eyes and lifting your gaze about 45 degrees up.
As you do this with your eyes closed,
I want you to count backwards from the number 10.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
I want you to take a deep,
Deep breath,
As deep as you can and hold it for 3 seconds and slowly release for a count of 10.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
With your eyes still closed,
I want you to touch your fingers,
Rubbing your index finger and your thumb together,
Paying attention to that movement until you can feel your fingerprints.
As you continue with that movement of rubbing your fingers,
I want you to observe your breath.
We are going to shift from rubbing our fingers to paying full attention to our breath and observing our belly and the movement rising and going down with each breath we take,
Observing our belly button as it expands with each inhale and contracts with each exhale.
We are going to shift now,
Paying attention to our heart and right before we shift our attention to our heart,
I want you to take another deep,
Deep breath,
Breathing in through the heart and slowly releasing that breath,
Trying to sense your heart palpitations with each and every breath.
We now shift your attention to the environment around you and with your eyes still closed,
I want you to try to feel the space around you.
What does the temperature around you feel like?
What can you hear?
What can you smell?
Try to expand your awareness without using your eyes and identify what are your senses capturing.
We are now shifting your attention to the sensation in your body being supported,
Whether that is by the chair that you're sitting or if you're standing up,
Feeling the weight of your body in the floor.
Try to focus on your body being supported by the surface that you're using right now.
Try to identify how does it feel to be fully supported.
I want you now to transition to scan each and every area of your body,
Starting with your feet,
Your calves,
Your thighs,
Your abdomen,
Your chest,
Your shoulders,
Your head,
And as you finish scanning all the major areas of your body,
I want you to go back to any area that feels tense or that you have any discomfort.
I want you to focus on that area for a few seconds and then I want you to take a deep breath,
As deep as you can,
Breathing in through that area of discomfort and slowly releasing your breath through that area as well,
But if you do,
As you release your breath,
You're also releasing and dissolving into the air any discomfort,
Any tension,
Any mild pain that you may feel and allowing it to dissolve into the universe.
Feel like your body is now more relaxed and you're ready to tackle what comes next into your day.
Take a final deep breath and as you're ready,
You can open your eyes.
