Let's do a brief mindfulness practice.
You can start by simply finding a comfortable position and relaxing your body.
You can start feeling your shoulders.
Take a deep breath,
Inhale,
Feel the lungs and feel how your shoulders move.
And now let the air go out through your mouth,
Exhale and extend that exhalation.
Let's do it one more time.
Take a deep breath and then let it go through your mouth,
Extend that exhalation a little bit longer than the inhalation.
One more time,
At your own rhythm.
Feel your body and feel if there is any sense of relaxation.
Now bring your breath to your nose.
There is no need to control the breath.
Just let the air come in and go out.
Feel your body,
The points of contact with the chair or the cushion where you are seated.
Feel your hands.
Even though you cannot see them if you have your eyes closed,
You can feel them.
Feel the temperature in the room.
Feel if they are heavy or light or if there is any pain or contraction in your hands.
There is no need to do anything specific,
Just feel them.
And if you want and if it feels comfortable,
You can place one of your hands in your abdomen just to follow the breath.
Maybe you can sense certain movement,
Sense of expansion.
It's like a balloon that gets filled and then when you exhale,
It deflates.
That's the soft movement of the breath in your body.
Scan your body and if there is any contraction or pain,
Tension,
Imagine you can bring the breath to that part of your body,
Inviting a relaxation,
Some response of softening,
Opening.
Probably soothing that part of your body.
When you inhale,
You know you are doing it and also you feel it in your body as a movement.
When you exhale,
You know you are doing it and also you can feel it.
Track your breath,
Monitor it,
Be with it.
And as it's natural if you get distracted or you start remembering something or things you have to do,
Just notice that distraction and bring your attention back to that sense of movement.
Maybe to the contact of your hand with your abdomen or maybe just the sensation of breathing in your body.
Stay there.
Now to close,
Let's take three deep breaths.
Inhale through your nose,
Expand your body.
Let the air come in and exhale through your mouth.
Let it go.
Let it go.
Again inhale deeply and exhale through your mouth.
One more time at your own rhythm.
And when you are ready after these five minutes,
Open your eyes and realize how you feel.
Has anything changed?
