Begin by sitting up straight with your back away from the back of the chair and your feet flat on the floor so that your posture is relaxed and alert.
With your eyes open,
Looking straight ahead,
Taking some deep breaths in through your nose and out through your mouth.
In through your nose and out through your mouth.
Breathing in calm.
Breathing in calm.
Breathing out tension.
As you breathe in,
Feel your body expanding.
And as you breathe out,
Feel your body softening.
By slowing down the breath,
We are calming the mind and relaxing the body.
On the next out breath,
Closing the eyes and allowing your breathing to return to its natural rhythm,
Not trying to breathe in any special way.
Feeling the weight of your body on the chair.
Noticing if you feel comfortable,
If you feel balanced.
Feeling the connection between your feet and the floor.
Noticing how your whole body is feeling right now.
Does your body feel tense in any way or does it feel relaxed?
Are there any feelings around at the moment?
Do you feel relaxed or tense,
Happy or sad,
Stressed or calm or maybe just neutral?
Whatever you're feeling,
Seeing if you can be okay with that.
In mindfulness,
We are developing both our awareness and our ability to accept what we notice.
Notice what your mind is doing right now.
Is it very busy or is it quiet?
Does it feel tense or does it feel relaxed?
Is it foggy or is it clear?
Whatever your mind is doing,
Whatever you're experiencing in your mind,
Seeing if you can be okay with that.
And now bringing your attention back to the body.
The weight of your body sitting on the chair and your feet connecting to the floor.
Noticing sound.
When you're ready,
Slowly opening your eyes,
Taking a moment to notice how you feel.
Congratulating yourself for taking this time to look after yourself,
Your mind.
And setting an intention for how you'd like to be for the rest of the day.
