Find a comfortable position.
Know that you're safe and that I will be guiding this practice.
But this practice is an invitation.
If at any point you feel discomfort,
Open your eyes,
Shift your body.
You cannot do mindfulness wrong.
If something doesn't feel right,
You can even stop the practice.
Find a posture that works for you.
You can do this sitting,
Standing,
Lying down,
Whatever posture you choose.
All you need to do is be aware,
Awake,
And comfortable.
Just be alert.
Close your eyes or just simply cast them down.
In this practice,
We will be bringing awareness to our breath.
The breath as it is.
That breath of life moving in and out of the body.
When we notice our breath,
We let go of the busyness of the mind.
Over and over again,
Our mind may wander.
This is your invitation to gently bring it back.
Let's begin.
Guiding your awareness to the breath,
Feel it moving in and out of your body.
No need to change or manipulate the breath.
Simply rest your attention with the breath as it is.
One breath in,
One breath out,
One at a time.
Notice when the mind wanders from the breath.
Note what's on your mind and without judgment,
Gently draw your attention back to the breath.
Feel the air going in your nose and out your mouth.
Let's just take three breaths in together,
Breathing in the goodness of this day.
Breathing out what no longer starts.
Breathing in and out.
Maybe feel a little stress or tension in your wrists and in your shoulders.
Just breathe in the new and on the out breath,
Let out all of that stress.
This is the power of bringing the awareness to the breath.
In this moment,
All is good,
All is right,
All is calm.
As we come to the close of this practice,
Appreciate yourself for taking the time to pause and cultivate your capacity to be present right where you are,
To nurture yourself in this way.
When you are ready,
Take one last breath.
Mindfully and gently open your eyes.
Maybe stretch your back,
Ripple those fingers and toes.
Come back just a little more refreshed and grateful.
Remember that connecting in these micro moments throughout the day is an act of self-care that you can access at any time throughout your day.
May you be well as you embark upon this new day.
