This is a 15 minute body and breath mindfulness session.
Sit in a chair with your back straight and supported,
Feet flat on the floor and just take a few moments to feel settled and comfortable.
Bring your attention to where you are and close your eyes.
Now,
Simply choose to let go of anything you don't need right now.
Any worries,
Frustrations,
Memories of conversations,
Let them all go.
If you wish,
Take a couple of deep breaths and sigh it all away,
Settling into the chair settling into your body and bring your awareness fully into the present moment.
Allow any sounds around you simply to be part of the background.
If you notice any sounds,
Simply observe them.
Let them all go.
And let them be there.
Notice how you are sitting.
Begin to pay attention to sensations you feel in your body.
Allow any body sensations that you notice just to be there.
Notice where you feel sensations in your body.
Let them be there.
Where it touches the chair.
Notice where else you feel sensations.
The contact on your arms,
Maybe tops of your legs where your hands rest.
Where else can you sense touch?
Maybe there is a slight movement of air that you notice on your skin.
Feel the soles of your fingers.
Feel the soles of your feet where they touch the floor.
And as you notice this,
Allow yourself to feel a sense of being grounded and supported just as you sit there.
Let yourself feel the soles of your feet where in the chair,
Feet on the floor.
Feeling the sensations in the soles of your feet.
Become aware of your toes and the tops of your feet.
Now notice your legs,
The calves,
The knees,
The thighs.
Just notice any sensations in your legs.
If you notice your attention wandering,
Feel the soles of your feet.
Let yourself feel the soles of your feet.
Let yourself feel the soles of your feet.
Let yourself feel the soles of your feet.
Let yourself feel the soles of your feet.
Let yourself feel the soles of your feet.
Let yourself feel the soles of your feet.
Feel your hands and lower arms.
And now your upper arms.
And bring your attention to your shoulders.
And now your neck.
And the back of your head.
And the top of your head.
And now your face.
And chin.
Now pay gentle attention to the air.
And the back of your head.
And the top of your head.
Now your neck.
And the top of your head.
And the back of your head.
Now your neck.
And the top of your head.
And the top of your head.
Follow the air into your chest and notice how the chest rises and falls.
Notice how your ribs expand and gently relax.
Notice how your ribs expand and gently relax.
You may even notice your belly expanding and contracting.
Just settle your awareness on your breathing.
Anytime you find your mind wandering just bring it back to watching your breathing.
Or you may notice thoughts arise.
Just let them go and follow your breathing.
Just let them go and follow your breathing.
Notice how your ribs expand and directly relax.
Just let them go and follow your breathing.
Just let them go and follow your breathing.
Just let them go and follow your breathing.
Just let them go and follow your breathing.
Just let go of any thoughts and bring your attention back to the breath.
Do this gently as often as you find your mind wander.
Allow any sounds you may hear.
Allow any sounds that you notice just to be there.
Allow any body sensations that you notice just to be there.
And return your attention to your breathing.
Just let them go and follow your breathing.
Just keep coming back to your breathing.
.
And now it is time to gently return your awareness to your body again.
Feel your body sitting in the chair.
Sense where it touches the chair,
The floor.
Sense other points of contact.
Take a couple of nice deep breaths of your breath.
And maybe a gentle stretch.
And when you are ready,
Open your eyes.
