We begin this five-minute mindfulness practice by bringing ourselves into a posture that's upright and stable.
Not too rigid,
Not slouched,
Comfortably engaged,
Alert.
As we breathe.
Aware of the posture.
Aware of the body and the sensations arising in and around the body.
Aware of the sensations of where the body makes contact with the chair or cushion or bottom against the seat beneath us,
Perhaps against the chair behind us.
Aware of where our feet are making contact with the ground or our shoes,
Socks,
Of the sensations in and around the hands and fingers resting one in the other or on our lap.
Attending to the sensations in the body as we breathe.
Aware of the in-breath.
Aware of the out-breath.
As we follow the breath as it flows through the body.
And as the body moves with the breath.
The torso expanding,
The rib cage lifting on the in-breath.
And softening on the out-breath.
And when from time to time your mind wanders,
As it will,
And you realize your mind is wandering,
You've just woken up.
Mindfully aware of the mind having drifted away from the body breathing.
And in that awareness,
Gently bringing your attention back to the breath.
And to the flow of air.
As you breathe in.
And as you breathe out.
And turning to the breath.
This precious breath.
And of the body moving with the breath.
And when you're ready,
Lifting the gaze,
Opening the eyes.
