We begin this three-minute mindfulness practice by bringing ourselves into a posture that's upright and stable.
Aware of the posture as we lower or close our eyes,
Whichever you prefer,
And bring our attention to the sensations of the body sitting in this moment.
Aware of where the body makes contact with the chair beneath us,
The cushion,
The feet making contact with the ground or our shoes.
Aware of the sensations of our hands resting one in the other or on our lap,
Noticing and observing the sensations of the body as we breathe.
Aware of the in-breath,
Aware of the out-breath.
And when the mind should wander and when you realize that your mind is wandering,
To gently bring the attention back to the breath.
Aware of the air flowing into and out of the body,
And of the body moving with the breath.
And when you're ready,
Lifting the gaze,
Opening the eyes.
