Let's begin by getting comfortable.
You can sit or lie down.
There's no right way to do this.
Just what feels supportive for your body right now.
So take a moment to adjust,
To wiggle,
To settle in.
And when you're ready,
Let your eyes close or soften your gaze.
And let's start by arriving into the body.
Notice where your body is in contact with the ground.
The weight of your hips,
The touch of your hands,
The shape of your breath.
You don't need to do anything.
You don't need to breathe differently.
We're just paying attention.
Let's take one slow inhale together.
And exhale gently through the mouth.
Again,
Inhale.
Exhale.
Now let your breath settle into its own natural rhythm.
No need to control it.
Just feel it.
Bringing your awareness to your body.
Not to change anything,
But just to notice.
Let's start with the crown of your head.
Just moving down to the forehead,
The temples,
The jaw.
Is there tension there?
Can you let the muscles soften even a little?
And if not,
That's okay too.
We're not forcing anything.
Now down to your shoulders.
Notice how they're resting.
Are they holding on?
Are they lifted?
Are they soft?
Again,
No fixing.
Just noticing.
Bring awareness to your chest.
Feel the breath move in and out.
Can you feel any rise or fall?
Or maybe not much at all.
There's no right or wrong experience.
Now tune into your belly.
Can you sense any movement there?
Any holding?
Any release?
Just observe.
Let awareness move into your hips.
Maybe you notice weight or stillness.
Maybe nothing in particular.
Now notice your legs.
All the way down to your feet.
Notice where they rest.
Notice any warmth,
Tingling,
Pressure.
Just take in whatever's present without trying to label it as good or bad.
Widening your awareness to include the whole body.
Breath,
Sensation,
Stillness,
Movement.
Whatever is here,
Let it be here.
And if your mind has wondered,
That's okay.
That's part of it.
Just come back to what you feel in this moment.
Let yourself rest in this awareness for a few more breaths.
Now slowly bring your attention back to your breath.
Let yourself feel grounded in your body.
And start to notice the space around you.
The sounds,
The air,
The light behind your closed eyes.
And when you're ready,
Slowly opening your eyes or lifting your gaze.
Take your time.
Let the world come back in gently.
This is mindfulness.
Not a perfect state,
Not a quiet mind.
Just showing up to what's here without needing it to be perfect.
Different.
You did it.
Even if your mind wondered a hundred times,
Even if you felt nothing,
You still showed up.
And that's the work.
