This is a three minute mindful break for your everyday.
In the first step,
Start by closing your eyes or keeping them softly open,
Looking approximately one,
One and a half meters in front of you,
And focus on what thoughts are passing through your mind right now.
What feelings are there in your body right now,
Emotions?
What physical sensations do you have in the moment?
Warmth,
Cold,
Touch of clothes.
Now start focusing slowly on your breath,
On the movement of your breath through your nose,
Through the back of your mouth,
To your lungs,
Maybe even as long as your belly,
And back out.
You do not need to control the breath,
Just let it happen as it's been happening.
And while focusing on your breath,
See if you can widen the focus of your awareness to the whole of your body,
Sitting where it is sitting right now,
Or standing,
Or lying down,
Whatever position you chose to be in.
What is happening in your body,
And what is happening around you?
Keep on breathing freely,
Focusing on your breath,
Taking in perceptions from your body and from the outside world.
And when you feel for that,
Start softly opening the eyes,
And welcome back to where you are right now.
