Welcoming ourselves to this practice right here,
Right now.
And opening up perhaps to our breath.
Really just observing with gentle awareness what it feels like to breathe right now.
Does it feel hard to breathe?
Does it feel expansive to breathe?
Breathing into all the corners and edges of your body.
Letting it wash through and create space.
And then checking in with what's happening with the felt sense of the body right now.
Are there areas of tightness or fatigue or relaxation and flow?
Any areas that feel loose and fluid,
Perhaps encouraging them to reach out to those more constricted,
Intense parts of your body.
That your body is one fluid humming machine.
Now we're going to observe our mind.
What does the mind feel like right now?
Does it feel busy?
Restful?
All over the place?
Or relaxed?
Can you say that in this moment,
The mind is just how it needs to be?
Taking a peek at if there are thoughts arising.
The quality of those thoughts,
The amount of them.
Whatever noticings you have around any thoughts that might be coming up.
And then offering yourself some space to be with these thoughts.
Here's a thought,
Another one.
There's a planning thought or a judging thought or just a thought.
Over time,
There's a way we can watch this river of thoughts without stepping into the stream of them.
Or just being lost in them.
Just leaning into and encouraging some space in the mind.
If a visual helps you like a stream or something else.
That support you too.
Knowing that there's times when we need to think and there's times when we can appreciate the space around thoughts.
Those spaces around thoughts when we wake up into awareness.
Those are the magical moments of mindfulness that we return to over and over again.
Just finally appreciating whatever spaciousness you were able to create or notice or cultivate in this short time of looking at your mind,
Even if it was just one breath.
One second.
And finally returning to breath once again and letting it completely breathe through your entire body.
And with it with you any spaciousness that you might have found in your breath,
Your body,
Your mind,
Carry into whatever activity you're doing next.
