Mindfulness is an important practice because it can help us to be more present,
More focused,
And allow us to open up ourselves to difficult or uncomfortable emotions.
It helps us calm our nervous system and is a trauma-informed practice that is very easy to implement in any setting.
You don't need a lot of time,
And research has shown that it has the ability to decrease depression and anxiety,
Improve sleep,
And even help with chronic pain.
So for this mindfulness activity,
We are going to be focusing on points of contact.
So our bodies are always in contact with something,
Whether it's your chair,
Your clothing,
The ground,
Even the air around you.
This practice offers a powerful way to tune into your present experience,
And you can be mindful of points of contact anytime throughout your daily life.
So again,
This is a really simple activity that you can utilize at various moments throughout the day,
And you don't need a lot of time.
You can do this practice in any position,
But to start out,
I recommend trying it while sitting.
And I invite you to close your eyes if it feels safe.
If that does not feel safe,
Feel free to lower your gaze or fixate your gaze on a point in front of you.
Bring awareness to the posture of your body,
And make any minor adjustments that you might need to help your body be more comfortable and more at ease.
Let's have you take a deep breath in through your nose,
A long extended breath out through your mouth,
And just notice how your shoulders ease as you engage with the breath.
Our breath is powerful,
And by breathing in certain ways,
We can literally slow our heart rate.
So just take another deep breath in through your nose,
This time hold it at the top,
And then release through your mouth.
So begin by noticing the places where your body is touching something.
Maybe you can feel the contact between your feet and the floor.
Just pay attention to the physical feeling of the feet.
Nothing special to do here,
But just notice.
Is there a temperature?
Is there a texture?
You might feel some tingling.
Just observe how your feet feel in this very moment.
Now continue up to where you can feel the contact between your rear end and the chair of your cushion,
If you're sitting.
Just notice the contact and pressure of the upper thighs on the chair.
Maybe the way your hips sit.
Rest your awareness here,
And just observe what this feels like in your body.
Again,
There's nothing else that you need to do right now.
There's no shoulds.
Just focus on how it feels.
Now bring your attention to your hands,
However they may be resting.
Feel the places where they are touching,
Maybe each other,
Or maybe they're sitting in your lap,
Or resting on your knees.
Rest your awareness here,
And just notice.
Is there a temperature?
A texture?
What sensations do you feel in your hands?
And now take a moment to just notice,
Scan your body where you can feel the sensation of your clothes touching your body.
Just notice what parts of your body feel pleasant,
What parts feel grounded and safe.
Notice any different temperature or texture.
Maybe parts of your body where your skin is exposed.
And lastly,
Bring your awareness to the sensation of air on your skin.
Just notice if there's any temperature changes.
Maybe the air feels different on the palm of your hand.
Than it does on the back of your neck.
And take a few last moments here to just enjoy the sensation of sitting with your body and focusing on these points of contact.
And when you are ready,
You may open your eyes or bring your awareness back into the room around you and continue on with your day.
