Welcome to your mindfulness practice.
Let's begin by taking a moment to give ourself permission to pause,
To take the moment as self-care,
As time out,
As something that you may need in your day,
As a way to invest in your own self-care.
And I invite you to find a position that's comfortable for you,
Whether seated or standing,
And gently allowing your eyes to either close or to lower your gaze down towards the floor.
Shifting your body as you need to,
Noticing the positioning of your shoulders and of the spine,
Making any minor adjustments as you draw your attention inward and notice the movement of the breath,
The movement as you breathe in and out,
Noticing the way that the air flows as we breathe in through the nose and out through the mouth.
Allowing yourself to notice the breath and to accept it as it is in this moment.
As you don't need to change it,
Simply observe it,
Feeling the way that your body rises with each inhale and falls with each exhale,
Noticing that movement of the chest in and out,
Rise and fall,
Noticing how the movement is guided by the breath and allowing the breath to lengthen as you need to deepen or to slow,
Allowing yourself to let go of any thoughts or feelings that might distract you as these may come up from time to time.
And continuing to take three more mindful breaths,
Either maintaining your awareness on the way that air flows through the nose or at the gentle rise and fall of the chest,
Accepting the moment as it is and observing the breath,
Noticing the gentle flow and the gentle movement and taking one more mindful breath before you finish your meditation.
Having taken this moment to give back to yourself,
To ground and to restore,
Knowing that you can return to this place whenever you need to.
Bringing your awareness back into your body,
Noticing the positioning of your shoulders and your spine,
Of the way that your body is resting and when you're ready gently opening your eyes.
