I would like to guide you through a few minutes of becoming aware of what is happening inside of you right now.
Let's begin by taking three slow deep breaths together to help us become quiet and listen.
Take a deep breath in and out.
Another deep breath in and out.
And a last slow breath in and out.
Now I would like you to take a few moments to focus only on the sensations that you are feeling in your body right now in this moment.
Try not to evaluate,
Interpret or avoid any of the sensations that come up for you.
Gently scan your entire body to feel which sensations are coming up for you.
How are your feet feeling?
Your legs?
Your hips?
Your back?
Do you feel any sensations in your belly?
Your chest?
Your shoulders?
How are your arms feeling?
Your hands?
Your fingers?
Do you feel anything in your neck?
Your face?
Your head?
Continue scanning your body for the next few moments with pure awareness of any bodily sensations that you are experiencing right now.
Next I would like you to take a few moments to focus only on the thoughts that you are having right now in this moment.
Try not to evaluate,
Interpret or avoid any of the thoughts that come up for you.
Allow your thoughts to drift through your mind like clouds.
Observe your thoughts one by one.
Once you have observed a thought,
Gently release it and allow the next thought to pass through your mind.
Continue observing your thoughts for the next few moments with pure awareness of the thoughts that you are thinking right now.
Lastly I would like you to take a few moments to focus only on the emotions you are feeling right now in this moment.
Try not to evaluate,
Interpret or avoid any feelings that come up for you.
If you like,
You can place your hands over your heart to help you to connect with your emotions.
As you feel your heart beating,
Connect with what you are feeling in this moment.
Continue to connect with your emotions for the next few moments with pure awareness of what you are feeling right now.
Becoming quiet and aware of our feelings,
Thoughts and bodily sensations throughout the day help us to remain mindful and grounded in the present moment.
These mindful moments can give us a few minutes of peace to escape our worries about the future or our ruminations over past events.
It can also give us enough time to carefully consider what our next action needs to be if any action is necessary.
Remember that you can return to this practice as often as you need to.
Now I would like us to take one last slow breath together.
Take a long slow breath in and out again.
May the mindfulness and peace that you have created for yourself in these moments light up the rest of your day.
