Find a comfortable seat,
Sitting however feels most comfortable to you,
Legs crossed,
Soles of the feet together,
Legs extended,
Or even choosing to lie down on your back.
Wherever you land is perfect.
Spend some time with your physical body.
Might be the first time today that you've stopped to pause and notice your physical body.
Notice the parts that speak loud,
Calling for your attention.
And the parts that are a little softer,
A little quieter,
Perhaps parts of your body that you hadn't yet noticed today.
There's no right or wrong,
Just awareness,
Just noticing.
Notice what you notice.
And then allow that awareness to shift to your breath.
Notice the moment that the air hits your nose and follow your breath into the back of the throat,
Down into the lungs,
The chest,
And way down deep into your belly.
And then notice the start of your exhale and follow your breath from your belly,
Your lungs,
Your chest,
The back of your throat,
Up and out your nose.
Let go of the desire to change or fix your breath in any way and see if you can allow yourself to be with your breath as it is in this moment.
Notice the desire to label the breath either long and deep or short and shallow.
See if you can also let that go and rather allow yourself to feel.
Notice where you feel your breath in your body and then allow that awareness to shift to your thoughts.
Notice if perhaps the mind is already quieting down a little or still rampant with thoughts.
Again,
No right,
No wrong,
Just awareness,
Just noticing.
Notice what you notice.
Notice how the mind has its own list of things you should be doing or didn't do or need to do.
See if you can just watch and listen to the thoughts as they come and as they go.
And then allow that awareness to shift to your feelings.
That other layer that makes up who you are.
And there's no right or wrong.
Everything gets to be here.
Notice perhaps what's bubbling on the surface.
Try not to push or change or fix it in any way but rather just allowing yourself to be with those feelings however they show up.
And then take a moment to collect everything that you've noticed about your physical body,
Your breath,
Your thoughts,
Your feelings.
Notice what stands out to you the most.
And from this place,
Whatever is the most important,
The thing that stands out the most.
Set yourself an intention for your day ahead.
Often it can be the very first thing that comes to mind.
When it feels like you have that intention,
Repeat it to yourself three times.
And then seal it with a falling out breath.
Full deep inhale through the nose.
Sigh and let it go.
One more just like that.
Big deep breath in.
Carrying this intention for your day with you through the rest of your day.
