Mindful Pause

Hi,

My name is Alena and we are going to do a three-minute mindfulness practice.

So,

Looking for the quiet place to sit,

Coming away from the back of the chair,

Making sure that your feet are touching the floor,

Your back and neck are upright and relaxed,

And you might want to close your eyes,

Noticing the physical sensations of your feet on the floor and your bottom on the chair,

Listening to any sounds that might be present right now,

Not analyzing,

Just listening.

And now paying attention to the breath,

Noticing various inhalations and exhalations,

Focusing on the movement of your chest and belly as you inhale and exhale,

Following the in-breath as it moves down and the out-breath as it moves up and out,

Curious about the breath.

The mind might wander off and if you noticed that this happened,

Gently returning to the breath.

The aim of the practice isn't to stop thinking.

The aim is to come back to the breath each time you realize that your mind has wandered,

Following each inhalation on its way in and exhalation on its way out.

And now letting go of any focus of the breath and perhaps letting the mind go wherever it wants.

And when you are ready,

Gently opening your eyes.

The practice has come to an end.