Let's do a mindfulness practice in the next couple of minutes.
We'll start by finding a comfortable position.
Find a chair or any place where you can be comfortable and feel your back.
You want to have a relaxed back without tension but with dignity and a good posture.
And feel also how you're sitting.
Find some relaxation.
And let's start by inhaling deeply.
Air comes in,
Fill in your lungs and exhale through your mouth.
Let the air come out,
Extending the exhalation.
Do it one more time.
Inhale and exhale.
One more time,
Inhaling deeply,
Filling your body as it moves and exhale.
Letting out the air,
Filling your body,
Relaxing your body.
Now bring your breath to your nose.
There is no need to control the breath.
Just let it come in and let it go out.
And bring your attention to your feet.
Feel your feet.
Probably the shape of your shoes,
The sole of your feet.
Is there any other sensation?
It could be tingling,
Itching.
It can be cold or hot.
Just notice.
Move now your attention and feel the points of contact of your body with the chair or the cushion.
Feel your legs,
Your glutes,
Probably your back resting.
Feel your weight,
The gravity keeping you there.
Now move your attention and bring it to your hands.
You might notice the contact of your hands with the fabric or one hand against the other.
Notice if there is temperature,
If there is weight,
Vibration,
Even pain.
Notice any sensation.
Now let's just listen to the sounds in the room.
You hear my voice bird.
Is there any other sound?
Just let the sounds come to you.
There is no need to go out and chase them.
Now move your attention to feel your breath.
You might notice your breath in your nose and your nostrils as the air comes in and goes out.
You might notice it in your throat as the soft pass of the air through your throat or in your chest as it expands and contracts or in your abdomen as it inflates and deflates.
Notice your breath.
Feel it in your body.
You do this one breath after the other,
Feeling it in your body.
If there is any place where the breath is more salient,
Evident,
Just feel that part in your body.
It will help you to track,
To monitor your breath.
If there is any distraction like a body sensation,
Any experience,
Maybe a thought,
Just notice and bring back your attention to your body and that part of your body where you can feel the breath.
This breath,
This moment,
Come back to the breath.
Train your mind as you would train a puppy,
A little pet.
You do it with love,
With compassion,
Softly,
Kindly.
There is no need to control the breath,
Just breathe naturally.
Time after time,
Keeping your attention on your breath and if there is any distraction,
Just simply come back to feel the breath in your body.
Mindfulness is paying attention to the present moment experiences,
With curiosity,
Openness and the willingness to be with things as they are.
Keep on noticing the experience of the breath in your body.
Feel it,
Notice it,
Track your breath.
Now,
Take a deep breath,
Fill your lungs,
Feel the body expanding and release the air,
Letting it go.
Just exhale and feel your body as it is exhaling.
Do it one more time,
Inhale deeply,
Feel the air and now exhale through your mouth,
Let it go,
Relax your body.
One more time at your own rhythm.
When you're ready,
Open your eyes.
