Find a comfortable position,
One that allows you to sit upright with your feet planted on the ground.
And begin by taking a normal deep breath in and out.
You can take another deep breath in and on the exhale,
Push your feet into the ground.
And keep that pressure on your feet as you continue to breathe normally.
As you're pressing into the ground,
You might notice your muscles beginning to tense,
Your calves tightening.
You might feel more connected with the chair,
With the ground.
Allow your mind to fully inhabit your body as these muscles are tensing.
You might even notice tightening all the way up into your core.
Continue to breathe normally,
Keeping this pressure for just a few more moments.
During this time,
You can think about things in the past or things in the future,
But you're very aware of this moment.
Because that muscle tightening will bring you back.
Take two more deep breaths in and out while firmly pressing into the ground.
And on the next exhale,
You can relax your body,
Release the pressure.
Release the pressure.
And before moving,
I want you to just take a moment to notice how your body feels.
What internal sensations you noticed when you released that pressure.
You also might notice any sensations or lack of sensations in the mind.
You can return to this practice again and again throughout the day in order to find some stillness,
Some space in the bustle of everyday things.
