This is a short mindfulness practice that you can use anytime,
Anywhere,
To regain calm,
Presence and well-being.
To begin,
Become physically still wherever you are,
Either lying,
Sitting or standing.
Use a posture where you'll be as comfortable as possible and lightly close your eyes.
Bring your awareness to whatever is going on right now.
Give the weight of your body up to gravity,
Allowing your weight to sink into the points of contact between your body and the floor,
Your body in the chair or bed.
What physical sensations are there right now?
If you notice any tension or resistance toward painful or unpleasant sensations,
Gently turn to them.
Accept them as best you can.
If you begin to tense around the breath,
Then let go a little bit more with each out-breath.
Soften into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without beginning to identify with their content.
Observe them as if they were clouds in the sky.
Notice any feelings and emotions as they arise.
Can you let these come and let them go?
Include everything within your awareness with a kindly perspective.
Now allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness inside the breath and feel the different sensations in the front,
In the back,
And the sides of the torso.
Can you feel your awareness within the flow and movement of the breath?
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale,
Again and again.
Inhale – exhale.
Inhale – exhale.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath deep in the body.
Now gently expand your awareness to include the entire body.
Feel the weight and shape of the body as it sits or stands or lies.
If you have any pain or discomfort,
Make sure that your awareness stays open.
Cultivate acceptance or acknowledgement for all of your experience.
Befriend it.
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing inhale and exhale,
Inhale and exhale,
Again and again.
Begin to wiggle your toes,
Wiggle your fingers,
And if you haven't already,
Gently open your eyes with a quality of calm.
