Hello,
I'm Karolina and in this guided practice we will focus on presence,
The ability to be in the here and now,
Again and again.
To start,
Find a comfortable position,
Take one deep,
Long breath,
And feel free to close your eyes.
Working with your body can be a great way to connect with your present moment,
So begin to feel your body,
The contact it makes with the floor or with your chair.
And bring your attention to your head,
Your neck,
Your upper shoulders.
Notice if there is any tension on your face,
Perhaps softening your forehead and your jaw.
And bring a soft smile to your face,
A shift that is so soft and subtle and yet can deepen your relaxation and state of well-being.
Continue scanning your body and relaxing any tension you may find in your chest,
Arms,
Abdomen,
Back,
Your hip area.
Feel a sense of relaxation and presence going down your legs,
Your knees and your feet.
And now sense your full body and connect with it right here,
Right now,
For a few seconds in silence.
Now,
Locate in your body where you feel you're breathing most intensely.
As you breathe naturally,
Where do you feel your breath?
Is it near the nose?
Or at the top of your lip?
Or is it near your stomach?
Simply bring your attention to that part each time you breathe.
And if you suddenly find yourself thinking about the past or the future,
Gently invite your awareness back to the process of breathing,
Back to that part in your body where you feel your breath the most.
You can do that as many times as needed,
Gently and kindly.
And now you can relax your attention,
Start moving your head from side to side very softly.
And as we bring this practice to a close,
Take another deep breath and gently open your eyes.
And as you let go of this practice,
See how you can bring this sense of presence and connection with your body during your daily activities.
I hope you have a lovely rest of your day filled with presence and until next time.
