Mindfulness is paying attention on purpose with curiosity and care.
For this short practice,
You might like to close the eyes or lower the gaze.
And take a moment to become aware of your body.
Feeling the weight of your body supported by the surface beneath you.
Noticing any sensations around the body.
Perhaps places where your body is in contact with your chair or the floor.
Noticing any areas of tightness or discomfort.
And not needing to force that away,
But just being with it.
Allowing it to be here.
Shift your attention now to the sounds around you.
Noticing sounds in your room,
The distant sounds outside,
And maybe even the sounds of your own breath.
Allow sounds to come and go without getting caught up in any particular sound.
Noticing any thoughts or emotions that might be in your mind at this moment.
Knowing that it is natural for the mind to wander.
And in fact,
Noticing the mind wandering is part of the practice of mindfulness.
We're not trying to stop or force away any thoughts.
Just allowing them to be present without engaging with them or attempting to control them.
And now gently bring attention to your breath.
Allowing your breath to be natural here,
You don't need to change or fix it.
Noticing where you feel the sensations of breath.
Perhaps the belly or the chest.
Not needing to have any particular experience or feel anything in a particular way.
When you're ready,
Slowly open your eyes.
Taking the sense of mindfulness and presence with you as you prepare to step back into the next moments of your day.
