This is a short but very powerful mindfulness practice that can be practiced many times a day,
Wherever you are.
Begin by finding a comfortable seated position and take a deep breath in.
Feel your chest expand and then contract as you slowly exhale,
Releasing any tension in your body.
Notice the weight of your body on the chair or cushion beneath you and allow yourself to settle into the support.
Now bring your attention to your feet.
Feel the sensation of your feet planted firmly on the ground.
Notice any pressure or warmth you might feel in your toes or the soles of your feet.
With each breath,
Imagine roots extending from the bottom of your feet,
Connecting you to the earth beneath you.
Shift your focus to your legs.
Be aware of any sensations.
You may feel in your calves,
Thighs or knees.
Notice any points of tension or relaxation and with each breath,
Imagine that tension melting away,
Leaving behind a sense of calm and ease.
Now bring your awareness to your hands.
Notice the position of your hands,
Whether they are resting on your lap or wherever they are.
Feel pressure,
Tingling,
Coolness or warmth in your hands and fingertips.
Allow your hands to relax completely,
Letting go of any tightness.
Move your attention to your posture.
Sit up straight,
But be comfortable,
Allowing your spine to lengthen and your shoulders to relax.
Notice any subtle movements in your body.
As you breathe,
Feeling each inhale and exhale naturally and effortlessly,
Take a moment to scan your entire body,
From your head to your toes,
Noticing any areas of comfort or discomfort.
Embrace the sensations that arise,
Allowing yourself to be fully present in this moment as we come to the end of this check-in.
Take one final deep breath,
Filling your lungs with air,
And slowly exhale,
Releasing any lingering tension,
And when you're ready,
Gently open your eyes,
Feeling refreshed and grounded in the present moment.
Take this sense of awareness and presence with you as you continue your day.
