Thank you so much for showing up to take this gentle pause in your work day with me today.
Honoring your commitment to practice a bit of mindfulness with me in this present moment.
As best you can,
Just placing your attention right there at your feet.
Maybe notice your feet resting there on the floor,
Sensing into anything you feel,
The soles of your feet,
Vibration,
Pressure,
Warmth.
When you're ready,
Just letting this attention travel up through your ankles and travel slowly up through the lower legs,
Passing by the knees into the upper legs and to land right there in the hips.
And as you arrive in the hips,
Just offering a softening relaxation down and back,
Sitting more deeply into the chair and letting this attention travel up your back,
Slowly arriving between your shoulder blades.
When you've arrived here in this region of your body,
Just noticing a softening presence spreading out through each of the shoulders and then down each of the arms,
Allowing the arms to feel heavier,
And more alive in this present moment.
As you sense into any vibrations or pressure here and then bringing this awareness into your hands and fingertips,
Sensing the hands from the inside out for a few breaths and bringing your awareness up to your face,
Softening your jaw,
Perhaps letting the tongue fall away from your mouth perhaps letting the tongue fall away from the roof of your mouth best you can,
Sensing into temperature,
Vibration,
The quality of the mouth from the inside out.
And finally,
You just letting this attention drift up to rest right behind your eyes or your eyelids if your eyes are closed.
And for the rest of the meditation,
Just holding your attention here in this region of your body.
Best you can,
Connecting back in with the felt sense of your body breathing in its own natural rhythm for the rest of the meditation.
Letting the sound of the bell signify the end of your short practice with me.
So appreciate your commitment to show up for this short sit as you open your eyes,
Lift your gaze,
Bringing your awareness back to your surroundings.
And my offer to you to take this practice out into your day.
Thank you.
