This is a mindfulness of breath and body practice.
So,
Get yourself comfortable,
But sitting in an upright but alert position.
And start by just gently closing your eyes or softening your gaze.
Start noticing your breath.
Just your body breathing.
Not trying to change it in any way.
Just noticing where you feel it the most.
For some people it's in the chest,
For others in the abdomen.
And some people in the nostrils and the mouth.
So,
Just focusing on that area where you feel it the most for a few moments.
And if your mind starts to wonder,
Which it will do probably many times,
Just bringing it back when you notice to my voice and your breath or your body.
Just notice how.
It fills with the in-breath.
Feels quite nourishing.
And then as you breathe out,
Your body seems to soften a little.
And just allowing yourself to relax into that.
Enjoying that feeling.
Just having some time for you.
To focus on the present.
That nourishing in breath.
And that relaxing out breath.
And sensing now into your body on the chair.
Feeling that sense of gravity.
And a sense of support from the chair.
Just allowing yourself to relax into that.
Sensing the weight of your body.
And now moving to your feet.
Feet on the floor,
A connection with the carpet or the ground.
You might be able to feel your socks or your shoes.
Sensation.
Might be tingling or warm.
Sense of pressure.
And again,
If your mind wanders,
Just bringing it back to your breathing.
Or your body sensations.
Staying with the feet.
Just really focusing that attention on that.
And now moving up your legs to where your thighs sitting on the chair.
Again,
That sense of connection.
Heaviness maybe.
And the rest of your body.
Your bum,
Your back.
Just noticing how that feels for you right now.
Again,
Just allowing the out-breath to just feel relaxing each time.
Relaxing into the chair.
Knowing you don't need to do anything right now.
Often be here and just focus on the sensations.
Again,
When your mind wanders,
Bringing it back,
Bringing it back.
With kindness.
Curiosity maybe.
No judgments.
Bringing it back to your body on the chair.
Moving up your back now.
To your head.
Is your head resting against anything?
Feeling that connection if it is.
If it isn't,
Just feeling the neck supporting the head.
All these functions that just happen without any conscious thought.
And now switching your focus.
Back to your breathing.
Perhaps sensing that it's slowed down.
Again,
Just Go into that area where you can feel it the most.
Feel the air coming in and going out.
Noticing the sensations of the air.
Coming in and leaving your body.
Happening without conscious thought.
How relaxing that is.
It's your body being.
Without doing.
And as we're coming to the end of the practice,
Just sensing into the whole of your body now.
From the feet all the way up the legs,
Your pelvic area,
Your torso,
Your back,
Your chest.
Shoulders.
Arms,
Elbows,
Wrists.
Hands,
Fingers.
Fingertips.
Sensing into those different areas.
It doesn't matter if you can't,
Sometimes people.
.
.
Can feel other areas.
More than others.
And that comes with practice.
If you're new to mindfulness then,
You know,
It can be quite different.
It does come with practice,
That focus of your mind.
And just for a few moments now,
Just allowing your mind to do whatever it wants.
If it wants to think about this or that or the other,
Just allowing your mind to be free.
The last few moments.
And now we're at the end of the practice.
Just taking a few easy breaths into your belly.
And just allowing your eyes to open when you're ready.
Feeling some movement into your hands and feet.
Might want to have a stretch or yawn.
And just going about the rest of your day.
With a different kind of sense of mindfulness.
