So as we prepare for this mindfulness practice,
Sometimes it's helpful to take a couple of deep breaths,
Relaxing the belly,
And dropping the shoulders,
Softening the hands,
Relaxing the muscles of the face,
The muscles around the eyes.
We can gently close our eyes or softly look downward just to limit visual distractions,
Feeling our feet on the floor or our sit bones on the seat,
And sensing into the ground below with the body,
And sensing into the ground below with the body,
Noticing the points of contact of the body on whatever it's touching,
And sensing into the ground below with the body,
Sensing into that downward pull of gravity,
As we simply just sit here breathing.
There's nothing else to do.
There's no one to be.
Just sitting and breathing.
Maybe you can notice the rise and fall of the belly with each inhale and exhale,
And maybe you notice some sensations around the chest,
And the rib cage,
The lungs,
And maybe you notice some sensations around the chest,
Rib cage,
The lungs,
And the hips,
Breathing in and out.
Maybe you can notice the sensations at the nostrils of air passing in and out of the nostrils,
And maybe you can notice the rise and fall of the belly with each inhale and exhale.
Maybe we notice other sensations of the body.
Maybe there's a little tightness or fluttering.
Whatever sensations we may notice,
Can we allow them to be here too?
Can we make room for all the sensations of the body honoring their presence with presence?
Thank you.
Thank you.
Thank you.
Noticing how these sensations are changing over time.
Sensations of the belly as we breathe.
Sensations of any emotions as we allow them to be here.
Gentle,
Caring curiosity,
How these sensations are changing moment to moment as we breathe.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
And as we breathe in and out,
Maybe wish ourselves safety.
Maybe wish ourselves health.
Maybe wish ourselves happiness.
Happiness.
Maybe wish ourselves a sense of ease.
As we bring this same gentle awareness to the rest of the day.
Maybe taking a couple of deep breaths,
Wiggling your shoulders,
Twisting your neck,
Wiggling your fingers or toes,
Wiggling your fingers or toes,
Feeling your body on the ground,
Seat,
And slowly opening your eyes whenever you're ready.
