Finding a comfortable posture with both feet on the floor,
Allowing the eyes to close gently if that feels okay,
Or just lowering your gaze.
Now bringing your attention into the areas of contact your feet are having with the floor.
Feeling into your feet,
Noticing the solid ground under your feet.
If you're wearing shoes maybe feeling into where your shoes are in contact with your feet,
Or perhaps the air moving if your feet are bare.
And becoming curious about what you notice.
Is there a sense of tightening,
Constriction,
Warmth or coolness,
Damp or dryness.
If you notice that your mind has wandered off,
That's okay.
We just gently and kindly bring our attention back in this moment to noticing sensations in the feet.
Shifting your attention now to your legs and noticing where your body has contact with the chair.
Noticing what sensations are present in this area.
Perhaps you're aware of a sense of pressure.
If so,
Noticing what that feels like and allowing the ground and the chair to hold and support your body without you needing to do anything.
Now moving the attention to your hands.
Feeling into your hands,
Maybe noticing the position of your hands,
Maybe noticing what they're touching.
Perhaps the chair,
Your thighs or maybe the other hand.
Now opening the awareness,
Feeling your entire body sitting here in this moment on this chair.
What does it feel like right now?
And now moving the attention to the breath.
If you like,
You can make the next couple of breaths a little bit deeper so you can fully feel the breath.
Noticing where you feel the breath the most or where the sensations are the most pleasant,
At the nostrils,
Where the air comes in,
In your chest or maybe in your belly.
If you haven't done so already.
Allowing the breath just to return to its normal rhythm.
No need to make it any other way than it wants to be.
Just noticing the in-breath and the out-breath and when you notice your attention is somewhere else.
Gently and kindly bringing it back to feeling the sensations of breathing.
Allowing breathing to fade into the background of your awareness and shifting your attention now to sound.
Just simply receiving the sounds that are present in your environment in this moment or perhaps sounds from your own body.
Perhaps you notice a liking of some sounds and a not liking of others and just noticing this and simply letting sound be.
And if the mind wanders off,
Gently bringing it back to noticing sound.
Considering now these different areas of focus,
The sensations in the feet,
The hands or the whole body or perhaps breathing or sound and choosing one of these areas that seems to work for you right now and resting the attention in this one area.
So using that place as the anchor for your attention.
This is where you come back to over and over whenever the mind wanders off and if you're not sure just randomly pick one.
Returning again and again each time the mind wanders off.
In a moment I will ring the bell and that will end our short mindfulness practice.
