Welcome to your two minute mindfulness practice.
We'll get started in a comfortable seated position.
When you find your seat,
It might feel nice to roll the shoulders back a few times,
Getting settled in.
If it feels safe for you,
You can close down your eyes,
Otherwise your eyes can be downcast.
We'll take one cleansing breath in here together,
In through the nose,
Filling yourself up all the way.
And then gently sighing it out through the mouth.
Bring your awareness now to your feet,
Noticing how both feet are firmly grounded into the earth beneath you.
Slowly bring the awareness slowly up the body.
Now noticing any contact points between your body and the chair beneath you.
These might be your seat,
Backs of the legs,
The lower back,
Upper back,
And perhaps your arms.
So noticing how the arms are resting in whatever position they're in.
Bringing your awareness now to your breath,
Noticing the connection between the breath and the body.
The rise of the chest on the inhale,
And its fall on the exhale.
Noticing the air travelling in and out of the nose.
Noticing the air travelling in and out of the nose.
Now expand your awareness outside of yourself,
Connecting to the sense of hearing.
Noticing sounds in and out of the space that you're in.
And when you're ready,
Gently blinking the eyes open,
Reorienting yourself to the space.
Thank you for practicing with me.
Namaste.
