Let's begin with a few deep breaths in and out to clear our minds and get centered in our hearts.
Take a deep breath in and out and in and out.
This time as you breathe,
We'll take a deep breath in and pause and then breathe out and pause.
Take a deep breath in,
Hold at the top,
Exhale and hold at the bottom.
One more time,
Inhale in,
Hold,
Exhale out and hold.
In moments when you feel overwhelmed or worried,
Anxiety or stress,
You can always come back to the present moment.
Any small task we do during the day can become a mindful practice,
A practice of coming back to that present moment.
Imagine a sink full of dirty dishes there waiting for you.
You turn on the water and begin to fill up the sink.
You pour in the soap.
From that moment you smell,
You smell the soap.
You hear the water.
As you begin with one dish at a time,
Walk through the process of washing the first dish.
Putting your hands in the water,
How does it feel?
What are you hearing?
What are you seeing?
What are you smelling?
Is there any taste in your mouth?
You slowly wash the dish and rinse.
How does the rinse water feel compared to the wash water?
As you take that dish and begin to dry it,
How does the towel feel?
What are you noticing about the water on the plate?
What are you hearing?
What are you seeing?
What are you feeling?
Do you taste anything?
Be fully present in this experience.
Now let's come back to the moment you are in right now.
Here you are.
Your mind and heart are connected and present in the moment.
See if you can let go of the thoughts of the past and the worries of tomorrow and be here in this moment.
What do you feel?
What do your hands feel?
On your legs and feet where they sit.
Feel a breeze or any air in your face.
What do you hear?
Any sounds you recognize,
Sounds you don't recognize?
Take it all in.
Is there anything that you taste?
And what about smells,
Any familiar smells or unfamiliar smells?
All we have is this moment right now,
Not even seconds in the future,
But just this moment.
Let's take a few more minutes and really sit in this moment.
Let us give gratitude for this moment,
Whatever that may look like for you is perfect.
Remember,
When you are feeling overwhelmed or stressed,
Anxiety,
Loss of focus,
You can always come back to the present moment.
Count backwards from five to one and you'll be awake and still present in the moment.
Five,
Four,
Three,
Two,
One.
You are now awake and present in the moment.
