This mindfulness exercise is great when you need a pause from your day.
It can help you focus on your breath and ground you in the present moment.
Find a comfortable position and bring your attention to your breath.
Take a deep breath in and let that breath out.
Gently place your finger on a surface in front or to the side of you,
Or even on your leg right near you,
And begin to trace the shape of a figure 8.
This figure 8 is just a few inches tall.
As you trace up the first curve of the 8,
Take a slow deep breath in.
As you trace down the curve,
Gently exhale and continue as you trace up the first curve of the 8,
Take a slow deep breath in.
As you trace down the curve,
Gently exhale.
Continue at your own pace,
Let your breath guide the movement,
Slow and steady.
Try to extend each inhale and exhale to at least 3 seconds.
Feel the gentle rhythm of your breath,
Like a wave flowing in and out,
And feel the texture beneath your fingertip as you slowly move it up and down.
With each breath,
Allow your mind to settle and become focused on what you're doing.
Let any thoughts drift away,
Bringing your focus back to that figure 8 and to the flow of your breath.
Continue this for as long as you need,
Feeling calm,
Centered,
Refreshed.
When you're ready,
Take one more deep breath in,
Let it go,
And gently bring your practice to a close.
Namaste.
