Allow yourself to have this moment without thinking about what you did before or what you have to do next.
Remind yourself that you deserve to take time to disconnect and relax.
You deserve this moment.
And start by slowly looking around the room,
Noticing everything around you as if it was the first time that you are seeing it.
Become aware of the objects,
Notice their shapes,
The textures,
Colors,
Notice the lights and just be curious and open.
Notice about where your eyes want to land their attention,
Not judging anything,
Not analyzing anything.
Reminding yourself that you are safe right now.
If it feels comfortable for you,
Close your eyes and gently begin to bring your attention to your body,
The weight of your body and the contact of your body with the surface beneath you.
Noticing any sensations,
Any movements,
Just observing.
As you continue to breathe and bring your attention to your body,
Notice if your mind wanders and if it does,
That's okay,
It's normal,
You are fine.
Just when you notice a thought arising or a sensation arising,
Gently label it.
For example,
If you have a thought,
Simply say to yourself,
Thinking.
Or if you notice tension,
Discomfort or just a sensation,
Label it sensation.
And when a thought comes and distracts you,
Just simply notice it without judgment,
Acknowledge it by saying thinking and then return your focus to your body and to the contact of your body with the surface beneath you.
There is no need to engage or analyze with the thoughts or sensations,
Just notice them and allow them to pass.
Notice the rise and fall of your chest and abdomen with each inhale and exhale.
Feel the sensation of the air moving in through your nose,
Pass your throat into your lungs and out again.
Re-observing your breath as it flows in and out.
If you can,
Maintain those two levels of awareness,
The awareness of your body,
The weight of your body,
The contact of your body with the surface beneath you.
The awareness of your breath and the movement,
The expansion and the contraction.
And every time your attention drifts,
Gently guide it back to your body and your breath.
Allowing the distraction and returning your focus to the present moment.
You could include another level of awareness,
Noticing the sounds around you,
So being aware of your body,
Your breath and the sounds around you.
And reminding yourself that it's okay to get distracted by your thoughts or sensations,
It's fine.
Just notice them,
Label them as thinking,
Sensation,
Hearing and keep coming back to your breath,
Your body,
Your senses.
The goal is not to stop thoughts or sensations,
But simply to notice them without attachment.
You are an observer of your experience.
Keep coming back to your body,
The weight of your body,
The contact with the surface beneath you.
Keep coming back to your breath,
The movement of your abdomen and chest.
Keep coming back to the sounds around you.
Being okay with what is,
Acknowledging that whatever your experience is right now,
It's okay.
There is no right or wrong,
It just is.
Now take a moment to appreciate yourself and to bring gratitude to yourself for taking the time to be silent,
To be still.
And taking this time to dedicate to yourself and your healing journey.
