Just taking a moment out of your day to pause.
Check in with how you're feeling,
What the chattering mind is up to,
How the body feels.
Just bringing your attention to what's happening right now.
Maybe you notice sounds,
Thoughts,
Physical sensations,
A mixture of all of those.
Reminding ourselves that whatever we notice,
Whatever that's happening right now is absolutely fine.
We're simply taking the time to pause and notice what's happening in this moment.
I'm taking your attention now to the busy mind or the quiet mind,
However it feels right now.
I'm just spending a moment or two noticing as thoughts come and go,
And seeing if you can just label them as thoughts rather than getting caught up in the story.
When you notice that you're thinking,
Simply saying to yourself,
Thinking or having a thought,
And when you notice that you've got lost in a train of thoughts,
Just unhooking yourself,
Labeling it as thinking,
And then bringing your attention now to the physical body.
Notice how you're standing or sitting or lying.
What does this posture tell you about how the body feels right now?
Perhaps you're leaning forward,
Thinking about moving into the future of what's next in some way.
Perhaps the body feels quite heavy or restless.
There's no space for judgment here.
It's just noticing how the body feels,
What it's telling us right now.
I'm taking your attention now to sounds,
Listening for what's happening inside or outside the building where you are.
What sounds are contained in each moment that passes?
Perhaps voices,
Other people,
Birds singing or traffic.
Perhaps things sound quite quiet,
And just listening in to this quietness to get to know it a bit more.
Now just expanding your awareness to everything that's happening right now where you are.
Noticing how the body feels.
Noticing how the mind is right now.
The sounds that are happening,
Having an awareness of what's happening.
Noticing the awareness of this moment.
And seeing if you can allow yourself anything that this pause has offered you.
Perhaps a chance to slow down or change track of what you thought you would do next.
Or perhaps just continuing your day a little bit more mindfully.
You can check in with the present moment at any time just by listening,
Feeling the body,
Or noticing thoughts as thoughts,
And seeing how this impacts the rest of your day.
