Sit comfortably on your chair or on the floor.
Relax your head,
Your shoulders.
Take a deep breath and exhale slowly.
If you feel any tension in your muscles,
Try to release it with the next out breath.
So breathe in again,
Hold it for a few seconds and then breathe out with a whoosh.
Can you feel your muscles getting more relaxed now?
I would like to invite you to close your eyes now if you feel comfortable with it or simply soften your gaze.
Bring your awareness to the sounds around you.
What can you hear behind you?
Are there any noises coming from your left?
Or maybe there are some noises on your right?
If you are sitting indoors,
Can you hear any sounds coming through the window?
Are there birds,
Traffic or people chatting?
Now focus on your sense of smell.
Take a sniff.
Can you recognize different smells?
Are they pleasant?
Where are they coming from?
Now draw your attention to the taste in your mouth.
Move your tongue and swallow.
What can you taste?
Is it your toothpaste if you have just brushed your teeth?
Or you still have the taste of your lost coffee,
Tea or maybe juice?
Now bring your awareness to the sense of touch.
Wrap your hands together.
How do they feel?
Touch the surface you are sitting on.
Is it rough or soft?
Are you propped against the cushion?
Is it soft enough for you?
Now touch your clothes.
Are they made of silk,
Cotton,
Leather or maybe denim?
Right now if you have your eyes closed,
Open them so that you can see what is around you.
What do you see in front of you?
Now look to your left,
To your right.
Look up.
What is above you?
What colors can you see?
What objects are you surrounded by?
Remember do not judge what you see,
Only observe your environment with an open mind.
And finally bring your awareness back to your breath.
Inhale slowly,
Hold it and then exhale.
Let's do it again.
Breathe in and slowly breathe out.
Start to move your body gradually.
Wiggle your fingers and your toes.
Enjoy your day trying to be mindful of what you see,
Hear,
Smell,
Taste and touch.
