Take a short break.
Let's begin with finding a comfortable position.
If you are in the middle of the day,
At work,
At home,
At the office,
Just have a seat that's comfortable and at ease.
Place your hands in your lap and if it is safe to do,
Gently close your eyes.
Stop tall with a straight back,
Relax your shoulders,
Relax your muscles around your face and neck.
Slow your racing thoughts,
Calm your mind and body.
Bring your attention from the activities of the day to the present moment.
Leave all the tasks,
Activities,
To-do lists behind.
Let yourself be here,
Full of present during your break.
Scan your body,
Relax and soften any area of tension.
Your whole body should be relaxed and tension free.
Now let your awareness come to the breath.
Breathe in and breathe out.
Notice the movement of your body as you breathe.
Observe your chest,
Ribcage and belly.
Simply focus your attention on your breath without controlling its pace or intensity.
Take a big deep breath in through your nose and slowly exhale out through your nose.
Inhale and exhale.
Feel your sensations.
Notice how your muscles relax when you exhale.
Allow your breath to go deeper within you.
Feel that the tension just melt away.
Feel the softening of the body.
Just breathe in and breathe out.
That's good.
Allow yourself to be here.
Enjoy the moment.
When you notice your attention moves into thinking,
Worrying,
Planning,
Obsessing,
Problem solving,
Simply let your attention come back to the body.
Come back to this moment and breathe.
Take a big deep breath in through your nose,
Feel your body and slowly breathe out and relax the muscles.
Take a couple of nice breaths,
Maybe longer and deeper breaths.
Now gently open your eyes and keep that relaxation for the rest of the day.
Be gentle with yourself and be good to yourself.
Namaste.
