Good for you for taking these few minutes to step out of work and reconnect to yourself,
Your breath,
And your body.
We can get lost in thunderclouds of thought when dealing with work.
So let's come back down to earth and clarify our minds a bit.
Settle into a comfortable position sitting,
Laying down,
Even standing if you need to extend your body after sitting and hunching all day.
Let it be a relaxed but alert position.
Grant yourself permission to fully be here in these few minutes.
You're here spending this time with yourself.
Whatever has happened today up until this point has already happened.
It's in the past and you can let it be.
Whatever's to come will come on its own time and you don't need to anticipate it.
Begin to let go of any physical tension you've been holding onto,
Releasing your jaw,
Letting your tongue rest against the roof of your mouth.
Feel the shoulders drop.
Soften the hands.
Breathe into a relaxing belly and let the feet settle into the ground.
Allow the breath to flow in a natural rhythm as it is,
Not as you want it to be,
But as it is right now.
Just let be what is.
Bring your attention to rest on the sensation of breath at the rim of your nostrils.
Feel the air as you pull it in.
Feel the air as you breathe it out.
Feel the slight pauses between inhale and exhale,
Between exhale and inhale.
When thoughts arise,
See them,
Let them float away and come back to the breath.
No judgment,
No reaction.
Thoughts are natural.
So no need to criticize yourself for thinking right now.
Don't create more tension with judgment.
Just use this time to release tension.
Inhaling,
Exhaling,
Observing things as they are in this moment without any sense of control or desire for things to feel any certain way,
Nor any aversion to how anything does feel right now.
Simply by observing things as they are in this moment without evaluating or attaching just by letting them arise and pass,
You're doing enough to let any knots start to undo themselves.
Always coming back to the breath.
Continuing to release any physical tension.
Clench,
Jaw,
Hands,
Belly.
Whenever you find your mind wandering,
Let the journey back to the present and to your breath be one of relaxation.
Settling back here,
Always simply starting again.
Let the journey back to the breath be one of relaxation.
You are allowed to be with yourself right now.
Your mind is allowed to be centered in one place with present awareness.
So let it be.
And allow your breath to anchor your mind and your body right here.
Use the next couple of breaths to deepen your inhales and your exhales.
Pulling the air into the belly and feeling it rise and fall.
Observing for a moment how your entire body feels from head to toes without any expectation.
Maybe more relaxed.
It may not be.
Just observe however it is right now.
On your own time.
Coming back to the space around you.
