This is your mindful break.
My name is Reuben.
Relax and settle into these next few moments.
These next few moments are for you.
You can be anywhere.
You can be at a park bench,
Your work desk,
Or sitting in your car.
It doesn't matter.
Let's have a check-in.
Body,
Mind,
World.
Our attention can be in three different dimensions.
Body,
Mind,
And world.
This practice is about working through these three dimensions of body,
Mind,
And world in this particular order.
Phase one,
Body.
Bring your awareness to the waves of your breath as you deliberately take control of your breath by slowing down both your in-breath and your out-breath.
This is an excellent starting point to get mindful.
Making your breath just a touch softer and slower than what it usually is.
And now take attention to the emotion that you're feeling in this moment.
How are you actually feeling?
Now taking attention to the sense of touch anywhere from your head to your toes,
Vice versa,
Or in no particular order at all.
Just noticing the sense of touch.
And as you acknowledge these,
You can gently count each one.
One two three four.
And you'll know when you get distracted because the counting disappears.
Just coming back again to these sensations.
This is simple head to body stuff to help you get more grounded and connected to this moment and counting each sensation as you acknowledge it.
Phase two,
Mind.
Turn your attention towards your mind.
It can be helpful to close your eyes in this moment.
And even though your eyes are now closed,
Notice what you can see from behind your closed eyes.
This is a bit like being at a cinema as you notice what you can see behind your closed eyes,
Patterns,
Shapes,
Colors.
And then it's not long before you have thoughts that intermingle with these.
So noticing what you can see behind your closed eyes and then watching and waiting for thoughts to appear as they do.
Phase three,
World.
For the next phase,
Come into the external world.
You can open your eyes and focus your attention upon what is around you.
Notice three things that you can see.
Focus attention on purpose by taking a curious look like you're looking at these things for the first time.
Gently broaden your awareness now to the entirety of the space that holds all the sounds around you.
Understand this experience by noticing what you can see,
Hear,
Touch,
Taste and smell with open awareness.
Gently notice the space around all of the things that you can experience.
Noticing the space around these things.
Sometimes people like to look up at the vastness of the sky to do this.
And then you can focus on what you can see.
For the rest of today,
I choose.
For the rest of today,
I choose.
You might like to reach for the kindest thought that comes up.
You may like to just introduce a little half smile right now,
Just like the Mona Lisa.
Nothing forced.
Notice what that's like.
And now you're ready to go about your day.
