Let's begin by finding a comfortable seated position where your back is supported by the surface behind you.
If you're in a chair,
Allow the soles of your feet to be flat on the floor,
Hands resting gently in your lap with your palms facing downward.
You might like to lengthen the spine so that you're sitting a little bit taller and roll the shoulders up,
Back and down once or twice to release any tension.
You can now close down the eyes or take the gaze to one spot in front of you.
Let's notice our breath.
Notice how on the inhale the belly and chest expand and on the exhale how the front of the body contracts.
Keep breathing normally,
Just noticing the breath.
Let's start to deepen our breathing,
Extending the inhale and the exhale.
Taking a deeper breath in for three,
Two,
One,
Hold the breath for a second and exhale three,
Two,
One,
Hold and again inhale for three,
Two,
One,
Hold the breath,
Exhale three,
Two,
One,
And hold.
Last time,
Inhale three,
Two,
One,
Hold at the top,
Exhale three,
Two,
One,
And hold.
Allow your breathing to now return to normal or maybe you'd like to continue with this slower deeper breathing technique.
Taking your awareness now to any sounds around you,
Start by noticing the sounds in the room,
What can you hear?
Now becoming aware of the sounds outside of the room,
Naming any sounds silently to yourself or just being aware of them.
Starting to notice any sensations on your skin,
Notice how your clothing feels on your body,
The parts of you that are in contact with the seat.
Notice the temperature of the breath as you breathe in and out.
What sensations can you notice?
Taking your awareness now to your thoughts and emotions.
What thoughts are coming into your mind?
What emotions are showing up for you right now?
If you notice a thought,
Can you acknowledge that it's there and then allow it to move on while you come back to noticing your body or breath?
If any uncomfortable feelings or thoughts arise,
You can come back to your counted breath where you inhale for three,
Hold,
And exhale for three,
Hold.
Before we finish our mindfulness practice,
You might like to set one intention for your day-to-day.
What's something you'd like to do or how would you like to be?
It doesn't matter if it's a big or small intention.
And when you feel ready,
You can now open the eyes and come back to your day-to-day.
Thank you for joining us today.
If you have any questions or concerns,
Please feel free to reach out to us.
And if you have any questions or concerns,
Please feel free to reach out to us.
